Week 4

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. Squat Snatch Cluster, 1.1 x 8 sets, 1 min - 4 sets @ 135lb, 4 sets @ 155lb good

B. Squat Snatch, 1 rep @ 185lb every 30 sec for 15 minutes all good, no misses

C. 3 Position Hang Power Clean (high hang, above knee, below knee), 1 rep per position @ 205lb x 5 sets, 2 min all good

D. Power Clean and Split Jerk, 1 rep @ 225lb every 30 sec for 15 minutes all good

E. Back Squat @ 20X1, 2 reps @ 75% RM per min for 6 minutes - focus on concentric speed 295, good

Tuesday - Upper CP Battery + MAP Rowing

5 sets:

AMRAP Kipping HSPU to 4" Depth - off plates went a little higher, like 4.5/5 - 13/10/10/9/8

30 sec rest

25 C2B Chin-ups done

30 sec rest

1000m Row @ 80-85% 3:26- 3:34- 3:35- 3:39- 3:35

3 min b/t sets

Wednesday - MAP (30/30) 

3 sets @ 90%:

30 sec Power Clean @ 115lb 14-15-16

30 sec Front Squats @ 115lb 13-13-14

60 sec Airdyne 18-16-17

120 sec rest

+

5 min rest

+

10 touch n go Squat Snatch @ 95lbs per min for 5 minutes ugh...hard

+

5 min rest

+

21,15,9 for time:

DL @ 185lb

Lateral Barbell Burpees 6:07...I was really tired by this point

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min - start @ 185lb, add 10lbs per set

got 215 for two, first try. missed 225, rested 3 min, tried again and missed again

B. Push Jerk, 2 reps x 5 sets, 4 min - start @ 225lb, goal is 265lb for 2

225-235-245-255-265, hit it first try

C. Power Clean, build to 90% RM for a double - 10 sec b/t reps

255, got it

D. DL Cluster, 1.1.1 @ 375lb x 3 sets, 2 min - felt light

Saturday 

AM - Open 2013 114 - went hard, could improve that score if I did it again

PM - Airdyne MAP

5 x 4 min Airdyne @ 75%/2 min Airdyne @ 50%

so 315 to 330 watts is apparently not 75% b/c I could not maintain this power output for over 3 minutes.  So after the first 4 minutes my 75% became 250 to 270 watts.

 I had to change bikes after the first interval so I lost my cal. count

 

Notes: Feeling good, ready to hit it hard on monday

Week 3

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. Power Snatch. Below Knee Hang Squat Snatch, 1.1 x 8 sets, 1 min - 4 sets @ 115lb, 4 sets @ 135lb done

B. touch n go Power Snatch, 3 reps @ 175lb per min for 7 minutes done, no misses

C. Tall Squat Clean. High Hang Squat Clean, 1.1 x 8 sets, 1 min - 4 sets @ 135lb, 4 sets @ 155lb done

D. Hang Power Clean and Push Jerk, 2 reps @ 225lb per min for 10 minutes - no dropping bar b/t reps done, no misses

E. Back Squat @ 20X1, 2 reps @ 70% RM per min for 7 minutes - focus on concentric speed

270, got them done

Tuesday - Upper CP Battery + MAP Rowing

AMRAP Ring Muscle-ups to complete failure x 1 set - goal is 15+ 15, failed on 16

+

Rest as needed

+

AMRAP in 10 minutes:

5 unbroken Bar Muscle-ups

5 Kipping HSPU to 10" Depth

5 rds +2 HSPU...there is a change I forgot to count a rd and got 6+2

+

Rest as needed

+

3 rounds for time:

15 unbroken C2B Chin-ups

15 unbroken Ring Push-ups

4:40

+

Rest as needed

+

2 x 2000m Row @ 85% effort/rest 6 min b/t sets - damper 5

7:27.2 - 7:17.4 - first attempt was a true 85% based on my best 2000m time...it felt easy so I just went harder for the second

Wednesday - MAP (30/30) 

3 sets @ 90%:

60 sec Thrusters @ 75lbs

60 sec Double Unders (sub in Airdyne if not possible with foot)

90 sec rest

26/16 cal airdyne - 29/15cal - 27/16cal

+

5 min rest

+

15 Burpees to 6" OH per min for 5 minutes done

+

5 min rest

+

3 sets @ 90%:

60 sec Wall Balls - 20# to 10 ft went with 30lbs Ball

60 sec Double Unders (sub in Airdyne if not possible with foot)

90 sec rest

 27/14 cal. - 27/15 cal. - 29/19 cal.

Thursday - off

Got the stomach bug Friday...left work early, in bed for two days...lost 6 lbs in 48 hours

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min - start @ 185lb, add 10lbs per set

B. Push Jerk, 2 reps x 5 sets, 4 min - start @ 225lb, goal is 265lb for 2

C. Power Clean, build to 90% RM for a double - 10 sec b/t reps

D1. DL Cluster, 1.1.1 @ 375lb x 3 sets, 10 sec

D2. AMRAP Kipping HSPU to 10" Depth x 3 sets, 180 sec

Saturday in bed

AM - Open 2013

PM - Airdyne MAP

5 x 4 min Airdyne @ 75%/2 min Airdyne @ 50%

 

Sunday 

13.3...22 muscle ups...glad I didn't shit my pants hanging on the rings...the bug is not done with me yet but my energy levels are coming back...still on the toilet often.  Ready to keep pushing.

  

Week 2

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. Tall Squat Clean. High Hang Squat Clean, 1.1 x 7 sets, 1 min - start @ 115lb, add 10lbs per set, focus on speed under bar got them

B. Above Knee Hang Squat Clean, 3 unbroken reps per min for 10 minutes - all sets @ 235lbs

got them

C. Muscle Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 @ 135lb x 6 sets, 1:30 min

got them

D. Back Squat @ 20X1, 2 reps @ 65% RM per min for 8 minutes - focus on concentric speed

250 

Tuesday - Upper CP Battery + MAP Rowing

10 rds:

3 unbroken Bar Muscle-ups x 7 sets

21 Strict HSPU

3 Rope Climbs

15 Strict HSPU

3 Rope Climbs

9 Strict HSPU

3 unbroken Ring Muscle-ups x 7 sets 14:08

+

Rest as needed - 10 min

+

Complete 1 round per minute for 10 minutes:

7 Toes to Bar

7 Clapping Push-ups done - the toes to Bar for this wasn't too hard but the clapping was getting close to impossible for unbroken sets, felt good to work that hard w/ body weight pressing

+

Rest as needed

+

3 x 1000m Row @ 85-90% effort/rest 3 min b/t sets - damper 5

3:27 - 3:26.5 - 3:21.8

Wednesday - MAP (30/30) 

5 sets @ 90%:

30 sec Thrusters @ 95lbs

60 sec Double Unders

90 sec rest - 15/100 - 14/80 - 15/82 - 15/80 - 15/89

+

5 min rest

+

5 sets @ 90%:

45 sec Wall Balls - 20# to 10 ft went w/ 30#

45 sec DL @ 135lb - consistent pace

90 sec rest 21/25 - 20/21 - 19/22 - 20/23 - 21/24

this was a hard day but fun

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 x 4 sets, 4 min - start @ 185lb

185-190-195-205 (missed first try, got my second try)

B. Squat Clean and Split Jerk Cluster, 1.1 x 3 sets, 4 min - start @ 245lbs, add 10lbs per set

245 good, 255 got first - missed jerk on second, 265 missed first jerk, missed second clean...fatigued 

C. Split Jerk, 1 rep @ 235lbs x 5 sets, 1:30 min - focus on doing the reps well

went well, definitely needed this extra work, already feeling better, I didn't film myself, maybe I will be able to soon, time is tight 

D. Romanian DL with Straps @ 50X0, 2-2-2-2, 4 min

305-325-345-365, the last set was getting heavy

Saturday 

AM - Open 2013

337 - right foot is injured but I am hoping all I will have to avoid are double unders, box jumps and split jerks

PM - Airdyne MAP

30 x 40 sec Airdyne @ 75%/20 sec Airdyne @ 50%

485 cal - 9.29 miles

 

Notes: was pumped to get the snatch complex on Friday at 205.  13.2 was a good score for me.  All in all I am happy to be working on weaknesses, upper body body weight pressing stamina and heavy overhead

Week 1

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. High Hang Squat Snatch, 3-3-2-2-1-1, 1 min - start @ 115lbs, add 5lbs total per set got them

B. Hang Squat Snatch, 2 reps per min for 10 minutes - all sets @ 185lbs got them all

C. High Hang Power Clean, 3-3-2-2-1-1, 1 min - start @ 155lbs, add 5lbs total per setgot them

D. 2 touch n go power clean and overhead @ 205lb every 30 sec for 5 minutes got them

E. Back Squat @ 20X1, 2 reps @ 60% RM per min for 10 minutes - focus on concentric speed

235 - went well

Tuesday - Upper CP Battery + MAP Rowing

10 rds:

3 unbroken Kipping HSPU to 10" Depth

3 unbroken Ring Muscle-ups

--sub 8 min is the goal - 12:07 - 

This was the first time using paralletes for 10" depth instead of boxes - might have made the HSPU harder I suppose.  I ended up breaking up the 7th 9th and 10th round of HSPU, my arms just gave out.

+

Rest as needed

+

3 rounds for time:

20 unbroken C2B Chin-ups

15 unbroken Ring Dips - 7:02

I broke up the last round of ring dips - I would have had to wait minutes to make my last set unbroken...chest and arms were spent

+

Rest as needed

+

5 x 500m Row @ 85-90% effort/rest 2 min b/t sets - damper 5

1:33.9 - 1:35.8 - 1:35.8 - 1:35.4 - 1:35.4

Wednesday - MAP (30/30) 

5 sets @ 90%:

30 sec Power Snatch @ 95lbs 11 - 10 - 11 - 11 - 11

30 sec Back Squats @ 95lbs   15 - 13 - 12 - 12 - 14

30 sec Lateral Barbell Burpees8 - 8 - 7 - 7 - 7 - 7

90 sec rest

+

5 min rest

+

5 sets @ 90%:

30 sec Power Clean and Overhead @ 95lbs 12 - 11 - 12 - 12 - 12

60 sec Double Unders 76 - 74 - 61 - 60 - 79

90 sec rest

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Power Snatch, build to a tough single 215 - got it first try and decided to move on

B. Squat Clean and Split Jerk, build to 275lb for a single 

missed 255 jerk once, went to 265, missed the jerk twice, moved on, really frustrated

C. Split Jerk, 2 reps @ 205lbs x 5 sets, 2 min - focus on doing the reps well

got it but I pressed out of few of the second reps

D. AMRAP Kipping HSPU x 1 set to complete failure

21...little disappointing

 

Saturday 

AM - Open 2013 176...wanted 180

PM - Airdyne MAP

30 x 35 sec Airdyne @ 75%/25 sec Airdyne @ 50%

50% watts under 100

75% watts over 315

total cal. 476

total distance 9.27 miles

 

Notes: I just want to be better than I am right now.  I am frustrated with my Upper CP Battery performances but that has always been my biggest weakness.  Frustrated with my Jerk numbers.  Frustrated with 13.1.  All this frustration has increased my motivation and focus.  

I am interested in trying to add a second AM/PM day...which day would that happen?  I might be able to do it on Wednesday.  Even if I cannot swing a second PM day, I want to do more volume.  I think I can handle it and I think it would make me better...just a little more though.

 

 

 

 

 

 

Week 5

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Above Knee Hang Power Snatch, 2 reps per min for 10 minutes - start @ 185lb, nothing above 205lbs

185 and then all 195 - no wraps, some of my previous weights (like 1 to 2 months ago) were with wraps, stopped using them

B. Squat Clean Thrusters, complete 2 reps @ 215lb per min for up to 10 minutes - stop if you fail

got all reps...this was not challenging, could have gone 20 minutes without a miss

C1. Medium Grip Bench Press @ 20X1, AMRAP @ 225lb x 5 sets, 2 min 

6-6-6-6-6

C2. DL, 1 rep x 5 sets, 2 min - start @ 395lbs, add 10lbs total per set

got them all

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

AMRAP Ring Muscle-ups wearing a 20lb vest

1 mile Airdyne @ 90%

3 min rest

3 muscle ups/2:41 - 4 muscle ups/2:57 - 5 muscle ups/2:43

+

5 min rest

+

3 sets:

30 C2B Chin-ups

2 min Box Jump Overs - 24" - no rebounding

3 min rest

40 - 39 - 40 box jump overs 

+

5 min rest

+

10-->1 unbroken for time:

Ring Dips

Toes to Bar

*Goal is sub 5 min

6:43 - a fair representation of my best time at that point in the workout 

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

15 Power Snatch @ 75lbs

30 Double Unders

9 rds + 25 Doubles

--10 min rest

10 min @ 90%:

15 KB Front Squats @ 24kg/arm

300m Row

5 rds + 36 meters

--10 min rest

10 min @ 90%:

15 Shoulder to Overhead from behind the neck @ 115lbs

20 Hand Release Burpees

25 cals AD

2 rounds + 3 cal. 

This day left my legs very sore on Thursday and a little bit on Friday  

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 @ 185lb x 4 sets, 90 sec got them

B. Squat Snatch, 1 rep x 4 sets, 2:30 min - start @ 195lb, add 10lbs per set 

195-205-215-225(miss)  I took another 2:30 min rest and tried 225 again, missed again, and then again, and then again.  

C. C&J, build to 95% RM 265, got it first try

D. Front Squat @ 20X1, 2 reps @ 85% RM per min for 5 minutes 300lbs, not as hard as last monday

E. "Isabel" as rx'd - sub 2 min 2:10, might have paced it a bit slow but 2:10 is close to my best at the time

Saturday 

AM - "Chipper" MAP

2012 Regionals Event 4 17:59 - last years regional it was 20:10...felt good about that

PM - MAP AD or Row - low %'s

10 x Row 500m @ 75%, 1 min b/t sets - damper 5

all rounds were 1:47 to 1:48

 

Notes - I feel like my split jerk has gotten rusty, needs some practice. Wods with strict upper body pressing movements I am not great at...as you can see with the ring dip/pushup wods.  Was pumped to see my time for the regional wod drop so much.  This next week looks like a lot of fun, cannot wait for the open.