Saturday, February 23, 2013

Was sick on Sunday, bad cold, still sick on Monday, still coughing up shit on Saturday. 

Week 4
Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod
A. Squat Snatch, 2 touch n go @ 185lb per min for 10 minutes done, no misses
B. Power Clean and Push Jerk, 2 touch n go @ 215lb per min for 10 minutes done, no misses
C1. CGBP @ 20X1, 2 reps @ 240lb x 6 sets, 1 min done, no misses
C2. DL, 1 rep x 6 sets, 1 min - start @ 375lbs, add 10lbs total per set done, no misses

Tuesday - IGT (MU's + Chin-up + Push)
3 sets:
AMRAP Muscle-ups wearing a 20lb vest
2 min Box Jumps - 30" - step down
2 min rest
2 muscle ups/33 box jumps, 4 muscle ups, 34, 5 muscle ups, 34 - just had to get the hand of the movement with the weight.
+
5 min rest - i assume this is 5 min total b/w and not 7?
+
2 sets:
35 C2B Chin-ups
2 min Airdyne @ 80%
2 min rest
35 w/ 1 break/ 32 cal - 35 w/ 2 break/31 cal - 35 w/ many breaks/30 cal 
+
5 min rest
+
4 rounds for time:
Row 500m
25 Push-ups
*Goal is sub 10 min - 12:55 - don't know if it was just a function of sickness or lack of training drive but sub 10 was not close to possible today, ideal conditions it still seems far away.

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd
10 min @ 90%:
15 Hang Squat Snatch @ 65lbs - accidentally did squat snatch instead of hand squat
100 Double Unders
3 rds + 63 D. Unders 
--10 min rest
10 min @ 90%:
5 Power Clean @ 115lb
10 Hand Release Burpees - no jump @ top
15 cals AD
5 + 5 power cleans 
--10 min rest
10 min @ 90%:
15 Shoulder to Overhead @ 95lbs
15 GH Sit-ups
15 Air Squats
lost track here, went hard, I do believe I got 7 rds + 15 Overhead 

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test
A. Squat Snatch, build to 90% RM - then perform 3 singles @ that load, rest 3 min b/t sets
I couldn't snatch to save my life, missed 220 6 times, 
B. C&J, build to 90% RM - then perform 3 singles @ that load, rest 3 min b/t sets
255 - no problems 
C. Front Squat @ 20X1, 3 reps @ 80% RM per min for 5 minutes
285 - hard but got it all 
D. For time:
10 Power Snatch @ 135lb
0.5 mile Airdyne
10 Power Snatch @ 135lb
*Sub 2:15 min  2:24 - good effort, very very close to my best possible time
*Snatches need to be unbroken

Saturday 
AM - "Chipper" MAP
AMRAP in 15 min:
50 OHS @ 95lbs
50 Lateral barbell burpees - 2 foot jump/landing
50 Front Squats @ 95lbs
50 Lateral barbell burpees
50 Back Squats @ 95lbs
50 Lateral Barbell Burpees
*Goal is to complete 1 round (or get close)
*Best score yet is 23 burpees into the back squats for males
11 burpees after the back squats 

PM - MAP AD or Row - low %'s
3 sets:
2 min AD @ 50% - about 120 watts
2 min AD @ 75% - about 210 watts
2 min AD @ 50% 120
2 min AD @ 90% 315 to 350 watts 
 
notes: feeling good, definitely feel like front squats are my issue - strength and stamina.  Frustrated to be sick but happy to be back and without missing any workouts.  Ready to go hard 

Sunday, February 17, 2013

Week 3
Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod
A. Power Snatch, 2 touch n go Power Snatch @ 175lb per min for 8 minutes done
B. touch n go Squat Clean Thruster @ 205lb, 3 reps per min for 6 minutes
first 4 sets good - missed final rep on the 5th set - started to jerk the bar on the 6th set and still missed the final rep
I could have hit all these reps easy if I went with a thruster jerk instead of a thruster push press...probably not allowed though so I waited till I was failing to use the jerk
C1. MGBP @ 20X1, 3 reps @ 235lb x 6 sets, 1 min done
C2. Romanian DL @ 30X0, 3 moderate reps x 6 sets, 1 min 355 all sets
I was very sore this day from the comp on saturday...the increased ROM for the deadlifts on saturday left my posterior chain very sore and tired

Tuesday - IGT (MU's + Chin-up + Push)
3 sets:
8-10 Ring Muscle-ups got 10 unbroken on all sets, 3rd set of max effort
1:30 Box Jump Overs - 24" - no rebounding - high pace 33-31-33
2 min rest
+
5 min rest
+
3 sets:
25 C2B Chin-ups 25 unbroken on first 2 sets, third set was 15 and then doubles
1:30 min Airdyne @ 80% 22-21-22 cal.
2 min rest
+
5 min rest
+
3 sets:
30 Push-ups broken from first set
1:30 min Row @ 80% 440-440-465
2 min rest

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd
10 min @ 90%:
10 Squat Snatch @ 75lbs
10 Toes to Bar
10 Box Jumps - 36" - climb down/no rebounding
4 rds + 10 TTB
--10 min rest
10 min @ 90%:
10 Hang Power Clean @ 95lbs
10 Lateral Barbell Burpees
10 GH Sit-ups
+ 1 situp - i believe, I might have lost track
--10 min rest
10 min @ 90%:
10 Shoulder to Overhead @ 115lbs
10 Russian KBS - 32kg
10 cals AD
7 + 1 cal

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test
A. Squat Snatch, 1 rep per min for 5 mins @ 175lbs got them
B. Squat Snatch, 1 rep per min for 6 mins - start @ 185lbs, add 10lbs per min got them!
C. Squat Clean, 1 rep per min for 5 mins @ 225lbs got them
D. Squat Clean, 1 rep per min for 6 mins - start @ 235lb, add 10lbs per min got them!
E. Front Squat @ 20X1, 1 rep @ 95% RM x 3 sets, 3 min 335, got them all, not a problem
F. 3 rounds for time:
10 Power Clean @ 155lb
15 Lateral barbell Burpees
*Sub 3 min these type of workouts always give me butterflies - 3:36 - I estimate 3:20 with perfect pace

Saturday 
AM - "Chipper" MAP
Complete the following with a 30 sec on/30 sec off fashion - i.e. you are only allowed to complete work within the 30 seconds, goal is high effort, CONSISTENT intervals:
100 Box Jumps - 30" - step down went 32"
100 KBS - 32kg went 34kg
100 Burpees - no jump @ top
100 Thrusters @ 65lbs
30:18

PM - MAP AD or Row - low %'s
Row 500m @ 50%,75%,50%,80%,50%,85%,50%,90%,50% - damper 4
50% = 2:15 to 2:25
75% = 1:45 strict
80% = 1:40
85% = 1:35
90% = 1:30, all strict 
I did not enjoy the workout at all buddy...but I have a short memory 
 
Notes: started to feel a little cold on Friday...sick today.  Planning on feeling better tomorrow.  Doesn't seem to influence my training much.  Very happy with my progress and numbers this week. 

Sunday, February 10, 2013


Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod
A. Power Snatch, 1 rep per 20 sec for 10 minutes - all sets @ 185lbs, stop if you begin to fail
got them all
B. Power Clean. Front Squat. Overhead. Back Squat. Overhead, 1.1.1.1.1 per min for 10 minutes - start @ 225lb- 235 -240 -240 -235 -235 -230 -230 -230 -230...ugh, limiting factor for weight was the first Overhead
C1. CGBP @ 20X1, 3 reps @ 225lb x 6 sets, 1 min done
C2. DL @ 20X0, 3 reps @ 405lb x 6 sets, 1 min done

Tuesday - IGT (MU's + Chin-up + Push)
3 sets:
8-10 Bar Muscle-ups
1:30 Airdyne @ 80%
2 min rest 10 muscle-ups every time, unbroken, cal count 32-32-34
+
5 min rest
+
3 sets:
30 Chin-ups
1:30 min Box Jumps - 30" - step down every rep - high pace
2 min rest 30 unbroken, 23 box jumps - 20 then 10 pullups, 21 Box J - 30 UnB, 23 Box J
+
5 min rest

+
3 sets:
25 Ring Push-ups - touch shoulders to rings broken from start
1:30 min Row @ 80% 435m - 441m - 461m
2 min rest

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd
10 min @ 90%:
6 Power Snatch @ 135lb
15 Lateral Barbell Burpees
50 Double Unders
 5 rds + 1 PS
--10 min rest
10 min @ 90%:
6 Front Squat @ 135lbs
9 Toes to Bar
12 Box Jump Overs - 24"
 7 rds + 6 FS
--10 min rest
10 min @ 90%:
6 Push Jerk @ 135lb
12 Pistols
15 cals AD
4 rds + 6 PP
Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test I couldn't resist doing the snatch work, skipped the Cleans
A. Squat Snatch, 1 rep per min for 5 mins @ 175lbs Done
B. Squat Snatch, 1 rep per min for 5 mins - start @ 185lbs, add 10lbs per min got them all
C. Power Clean, 1 rep per min for 5 mins @ 225lbs done
D. Power Clean, 1 rep per min for 5 mins - start @ 235lb, add 10lbs per min skip
E. Front Squat @ 20X1, 2 reps @ 90% x 3 sets, 3 min 320 - 3x2, good
F. For time - full effort:
15 Thrusters @ 135lbs
30 cals AD
15 Power Clean @ 135lbs
*Sub 2:15 min (meant sub 3:15 last week) 3:28...paced it well, quad fatigue limited me, my breathing wasn't maxed out at all

Saturday- CNY Hammerhead Competition 
Event 1
10 min AMRAP
7 Hang Snatch - 135
25 yard plate push (45lbs metal plate over artificial turf)
25 yard plate drag (45lbs metal plate, feet on plate, walking on hands...hard)
50 yard sprint
almost 5 completed rds...first place 

Event 2
500 m row
then...
21-15-9
Deadlift 245 (only 25lbs metal plates on the bar for increased ROM)
Pushups with Hands on 45lbs plates (increased ROM)
GHD situps 
6:21...first place, only athlete to finish under the time cap

felt amazing to win with so many CFS members watching...thanks coach
Beat some studs, a dude who finished 7th in the Southeast regional last year came in second

Notes:  my snatch work on friday might have been my best ever, caught 225 perfectly on first try with minimal rest...its nice to have my squat snatch for feel so consistent.  Feel fine after the competition...ready to keep pushing for the open

Sunday, February 3, 2013

Week 1
Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod
A. Squat Snatch Cluster, 1.1.1.1.1.1.1 x 4 sets, 4-6 min - start @ 175lb
went touch and go accidently
175 good, 185 1 miss, 186 good, 190 good, 195...shit show, multiple misses and I couldn't get the seventh due to fatigue
B. Power Clean. Front Squat. Split Jerk, 1.1.1 x 7 sets, 1 min - start @ 225lb, nothing over 250lbs
225, 250 for next 6 sets, got them all
C1. CGBP @ 20X1, 4-5 reps x 5 sets, 2 min 
225 for 5x5...ran out of time so I didn't adjust the weight, could have done more
C2. DL @ 20X0, 5-4-3-2-2, 2 min - build per set, nothing killer
405-5, 425-4, 445 -3, 465 - 2, 465 -2...had a tight low back the next day but got over it quickly...didn't slow me down this week

Tuesday - IGT (MU's + Chin-up + Push)
3 sets:
8-10 Ring Muscle-ups
2 min Airdyne @ 75%
2 min rest
10 mups/34 cal, 10/32, 9/36...I assumed 8 to 10 unbroken was the goal
+
5 min rest
+
3 sets:
20-25 C2B Chin-ups
2 min Box Jump Overs - 24" - land on top every rep, no rebounding
2 min rest
21 pullup/36, 21/36, 25/36, again, unbroken pullups was the goal 
+
5 min rest
+
3 sets:
30-35 Push-ups
2 min Row @ 75%
2 min rest
31/528, 30(lots of breaks)/530, 35(lots of breaks)/550
 
I broke the pushups up 5 to 6 times each set after the first unbroken round 

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd
10 min @ 90%:
10 Squat Snatch @ 95lb
100 Double Unders
4 rds
--10 min rest
10 min @ 90%:
10 Power Clean @ 95lbs
10 Lateral Barbell Burpees
7 to 8 rds...lost track
--10 min rest
10 min @ 90%:
10 Push Press @ 95lbs
15 Toes to Bar
20 cals AD
4 rds + 4 ttb

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test
A. High Hang Power Snatch, 3 reps @ 135lb x 3 sets, 2 min - full pause in hang position, explode done
B. High Hang Squat Snatch, build to a tough single 
190...tried 195 twice, not quite high enough
C. High Hang Squat Clean, 3 reps @ 185lb x 3 sets, 2 min - full pause in hang done
D. High Hang Squat Clean, build to a tough single 
 285...PR
E. Front Squat @ 20X1, 3 reps @ 85% x 3 sets, 3 min
300lbs 3x3, heavy but good form
F. For time:
15 Squat Clean @ 135lb
Row 300m
15 Squat Clean @ 135lb
*Sub 2:15 I hope this was a typo b/c this time is well beyond me at this point, I rushed this workout a little, took all the prescribed rests but moved fast so my time here might be a little slow...I got 3:42.  First 15 reps unbroken, rowed about 1:35 and after the 16th rep of the Squat clean I knew I would have to do all singles...my quads weren't standing me up out of the bottom... If I paced it perfectly and I was on fresh legs I could get 3:00 to 3:15 probably

Saturday 
AM - "Chipper" MAP
3 sets @ 90%:
35 Power Snatch @ 75lbs
15 Burpees to 6" OH
35 Air Squats
15 Burpees to 6" OH
35 Box Jumps - 20"
15 Burpees to 6" OH
Rest 5 min b/t sets
*Fraction things as needed to keep everything manageable and sustainable 
6:57 - 6:55 - 6:41

PM - MAP AD or Row - low %'s
30 x 30 sec AD @ 50%/30 sec AD @ 75%
50% was 15 mph and 75% was b/w 21 and 22 mph
total distance 9.40 miles and total calories was 436

Sunday - off
feel good...the wod on friday reminded me of a weakness I know I have, moderate load from squats for volume...ready for more