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. 

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