Sunday, January 27, 2013

Week 4 - de-load
Monday - Snatch intense + Clean and Jerk Battery + Row LP2
A. Squat Snatch, build to 90% RM for a single
215- done
B. Clean and Jerk, build to 90% RM for a single
255 - done
C. 300m Row @ 97% x 3 sets, 1 min b/t sets
:49.7 - :50.1 - :51.0

Tuesday - MAP Sets (wt's/gym/cyc) - high effort
10 sets @ 90%:
7 Kipping HSPU
7 Box Jumps - 30" - step down
15 cals AD
1 min b/t sets
1:17-1:13-1:07-1:08-1:08-1:16-1:26-1:25-1:26-1:13

Wednesday - MAP Scenario's
"Nate" as rx'd - goal is 17 rds
20 rounds + 2 muscle ups...could have thrown in the kick a little earlier but this was essentially my best paced effort 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1
A. Squat Clean. Front Squat, 1.1 x 4 sets, 4-5 min
280 - 285 - 285 (got my first attempt at 285, missed about 8 attempts and then got another) went for 265 on final set and got that...just wanted to figure our my bar path fault and I got it by the end
B. Below Knee Hang Power Snatch. Power Snatch, 1.1 x 4 sets, 4-5 min - drop bar from OH each rep
195 for all sets 
C. 3 x 30 cals on AD @ 100%, 1 min b/t sets
:47 :58 1:04 (gave that last set 101%)

Saturday 
AM - LEnd2
21,15,9 for time:
Thrusters @ 115lbs
C2B Chin-ups
*Goal is sub 4 min
3:56

PM - MAP Single - low %'s
1000m Row @ 75% effort x 5 sets, 3 min b/t sets
3:33.3 - 3:31.0 - 3:30.0 - 3.29.7 - 3:25.3
 
Notes: ready for more, felt great lifting heavy Friday, felt even better rocking Nate
 
 
 

Sunday, January 20, 2013

Week 3 of 3
Monday - Snatch intense + Clean and Jerk Battery + Row LP2
A. Squat Snatch, 1 rep per min for 6 minutes - start @ 165lb, add 10lbs per min
done
B. Clean and Jerk, 1 rep per min for 6 minutes - start @ 205lb, add 10lbs per min
done
C. Burpees wearing a 20lb vest to 6" OH, 10 reps as fast as possible x 5 sets, 1 min b/t sets
felt SI pain during first set...reason for skipping CF NE competition on Saturday 
D. Row Sprint 500m @ 97% x 1 set
1:23.6

Tuesday - MAP Sets (wt's/gym/cyc) - high effort
3 sets @ 90%:
Muscle-up Cluster, 5.4.3 - i assumed this meant 5 in a row, 4, then 3 min a row each round before the Airdyne
Airdyne 50 cals
3:57- 3:56- 3:52
3 min b/t sets
+
5 min extra rest - I was not ready for this next wod, didn't have a bar ready, had not warmed up pistols, I ended up taking 15 total minutes b/w...my bad
+
3 sets @ 90%:
5 Power Snatch @ 165lb
10 Pistols
15 Toes to Bar
1 min b/t sets 
2:17- 2:34 - 2:15 - all power snatch touch and go b/c I felt like it...best day of pistols in my life

Wednesday - MAP Scenario's
Free HSPU tech -starting to make progress
+
3 rounds @ 90%:
15 Burpees
75 DU's
4:54
3 min rest
+
3 rounds @ 90%:
20 Wall Balls - 20#
15 Box jump Overs - 24" - land on top each rep
4:57
+
3 min rest
+
3 rounds @ 90%:
Row 250m
1 Rope Climb to 15 ft
3:47
+
3 min rest
+
3 rounds @ 90%:
15 Chin-ups
15 OHS @ 65lb
2:40ish...forgot to write down immediately 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1
A. Clean and Jerk, build to a max (if possible)
275 - missed 285 clean twice...wasn't feeling quite right
B. 30 Power Snatch @ 175lbs for time
5:20 w/ one miss
C. 100 cals on Airdyne @ full effort - enter the pain cave
got 50 something cal into this effort and the bike computer went bad...very upset, rested and started again on a good bike...4:14 
extra wod: we have a gym wide paleo challenge and the benchmark workout was done this week so I wanted to participate...waited about 45 min after the bike to do this
D. 1 round for time
750m row
50 box jumps 24"
25 burpees to a 10lbs plate jump
5:09 

Saturday 
AM - LEnd2
21,15,9 @ 97%:
Thrusters @ 95lb
Chin-ups
went all out...had an audience, 2:27
+
10 min rest
+
21,15,9 @ 97%:
Thrusters @ 95lbs
Chin-ups
3:49

PM - MAP Single - low %'s
Row 5k for time 18:09
goal was a sub 1:50 - 500m pace, got it
 Notes: I might be going through heavy squat withdrawal.  Feeling good. Ready for keep pushing hard, bring it on.

Sunday, January 13, 2013

Week 2 of 3
Monday - Snatch intense + Clean and Jerk Battery + Row LP2
A. OHS, build to a heavy single
205 - kept it light, didn't want to jerk a ton of weight with the back
B. Power Clean. Front Squat. Push Jerk, 1.1.1 per min for 12 minutes - use lower load than you normally would (i.e. start @ 155lb)
stayed at 155
C. Row Sprint 350m @ 97% x 4 sets, 6 min b/t sets
1:00.2 - :59.7 - :59.5 - :58.3

Tuesday - MAP Sets (wt's/gym/cyc) - high effort
Complete 1 round @ high effort per 2 min for 20 mins:
6 Squat Snatch @ 110lb
6 C2B Chin-ups
6 Lateral Barbell Burpees
:50-53-52-50-48-49-50-49-49
+
10 min rest
+
3 sets @ 90%:
20 Box Jump Overs - 24" - land on top of box
15 Toes to Bar
20 cals AD
2 min b/t sets
2:29 - 2:25 - 2:18

Wednesday - MAP Scenario's
100 cals on AD @ 90%
5:18
7 min rest
+
3 rounds @ 90%:
500m Row
20 Barbell OH Walking Lunges @ 95lbs
10:32
+
7 min rest
+
5 rounds @ 90%:
20 ft Shuttle Run x 10
10 Power Clean @ 95lb
4:52
+
7 min rest
+
100 cals on AD @ 90%
5:19

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1
A. Power Clean. Split Jerk, 2.1 x 4 sets, 4 min 
255-260-265-270 - I could have got 275 but didn't want to push the back
B. Power Snatch, 1 rep every 20 sec for 10 minutes @ 175lb
got them all, no misses, 7 out of 10 difficulty 
C. 5 x 35 sec Airdyne @ 97%, 4 min b/t sets\
24-24-23-22-21

Saturday 
AM - LEnd2
2 sets of the following:
For time @ 90%:
Power Clean @ 155lb - 12,9,6
Lateral Barbell Burpees - 10,10,10
Rest 4 x work time
3:15 - 2:59

PM - MAP Single - low %'s
5 sets @ 75%:
30 sec Double Unders low 50s every time
30 sec L Arm KB Snatch @ 16kg low teens every time
30 sec R Arm KB Snatch @ 16kg low teens every time
90 sec Row High 300m every time
90 sec rest


Notes: The back is good to go, all healed up.  Feeling good, ready to make a splash in New England

Sunday, January 6, 2013


Week 1
Monday - Snatch intense + Clean and Jerk Battery + Row LP2
This was a good day for snatch
A. Squat Snatch Cluster, 1.1 x 5 sets, 4 min b/t sets - build per set
all touch and go reps - 195-205-215-220 (missed both), 220(good), 225, Miss, Good Miss
B. Hang Power Clean and Overhead, 3 reps every minute for 10 minutes
245-225-225-225-210-210-210-210-210-210 - no missed reps
C. Row Sprint 300m @ 97% x 5 sets, 6 min b/t sets
give or take a second here or there
 :51.5 - :51.0 - :50.6 - :49.6 - :48.8

Tuesday - MAP Sets (wt's/gym/cyc) - high effort
5 sets @ 90%:
10 Thruster @ 135lb
15 Toes to Bar
20 cals AD
1:48 - 2:06 - 2:16 - 2:17 - 2:13


Rest 2 min b.t sets
+
5 min rest
+
5 sets @ 90%:
5/arm KB Snatch @ 32kg
10 Ring Dips
200m Row
2:00 - 2:05 - 2:01 - 2:08 - 1:54 
Rest 2 min b.t sets

Wednesday - MAP Scenario's
This is the day I hurt my back, did it on this first wod on the final set of GHD situps, I believe it is my SI joint, a reoccurring issue, about once a year it flares up, once it flares up my entire low back goes into spasm for a few days, completed all the wods as RXed without issue, later this day the back locked up
5 rounds @ 90%:
12 Pistols
12 GH Sit-ups
12 Box Jumps - 30" - step down did 32" 
13:29
7 min rest
+
For time @ 90%: did all these swings unbroken
50 KBS - 24kg
50 Burpees - chest to deck, no jump @ top
50 KBS - 24kg
 7:24 - jumped for the first 15 burpees before I remembered
+
7 min rest
+

For time @ 90%: 
Wall Balls @ 20# - 35,30,25,20
Double Unders - 100,100,100,100
12:25 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1
A. Power Clean. Split Jerk, 2.1 x 4 sets, 4 min couldn't do
B. Power Snatch, 1 rep every 20 sec for 10 minutes @ 175lb couldn't do
B. High Incline Bench Press 185 5x5 - 1 min rest
C. 6 x 30 sec Airdyne @ 97%, 4 min b/t sets 21 cal for all sets besides last, 20 on final

Saturday 
AM - LEnd2
2 sets of the following:
For time @ 90%:
Power Clean @ 155lb - 12,9,6
Lateral Barbell Burpees - 10,10,10
Rest 4 x work time
by this day I could deadlift 95 but it still felt weird so I tried my own little wod, my low back ended up hurting a good amount later this night but I felt ok during the wod
20 min AMRAP
20 Cal Airdyne
20 Walking Lunges 20lbs DB in each hand
20 Pushups 
15 strict pullups
got 5 rounds  

PM - MAP Single - low %'s Had to skip
5 sets @ 75%:
30 sec Air Squats
30 sec Unanchored Sit-ups
60 sec Rowing
60 sec rest

Sunday - off

Notes: the back is better but not totally normal yet, fuckin sucks.