Sunday, April 28, 2013

Monday - Snatch intense + Snatch moderate + BSq int + OH intense
A. Squat Snatch, build to a tough single 
235 :)
B. Snatch Pull Cluster, 1.1 @ 235lb x 3 sets, 2 min done
C. Power Snatch, 2 touch n go reps @ 185lb x 3 sets, 2 min done, no misses
D. Back Squat @ 20X1, 3-3-3, 4 min 360 for all...I have more but didn't want to be greedy
E. Press Cluster off blocks, 1.1.1 x 3 sets, 4 min - start @ 80% RM 175-180-180

Tuesday - MAP High %'s - (3/3--4/4--5/5)
5 min @ 90%:
10 Lateral Barbell Burpees
10 OHS @ 95lbs
--5 min rest
4+5
5 min @ 90%:
5 touch n go Power Clean @ 155lb on the minute
AMRAP Airdyne Cals in remaining time
--5 min rest
67 cal
5 min @ 90%:
10 Lateral Barbell Burpees
10 Front Squat @ 115lbs
--5 min rest
3+13
5 min @ 90%:
5 touch n go Power Clean @ 155lb on the minute
AMRAP Airdyne Cals in remaining time
--5 min rest
67 cal
5 min @ 90%:
10 Lateral Barbell Burpees
10 Back Squat @ 135lbs
3+10

Wednesday 
AM - Jerk moderate + Upper CP Battery
Split Jerk. BTN Split Jerk off blocks, 1.1 @ 185lbs x 6 sets, 1 min done, felt fine on wrist
+
AMRAP in 10 minutes: 4+8
5 Ring Muscle-ups
5 Strict HSPU to 5" Depth
...into...
AMRAP in 10 minutes: 4+7
5 Bar Muscle-up
5 Kipping HSPU to 10" Depth
+
rest as needed
+
10 C2B Chin-ups per min for 10 minutes done, unbroken butterfly

PM - Snatch tech + Airdyne MAP Low %'s
Below Knee Hang Squat Snatch, 2 reps @ 155lb x 6 sets, 1:30 min - no dropping b/t reps done
+
30 x 40 sec AD @ 75%/20 sec AD @ 50% finally got it all in, 448 cals, 9.02 miles

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester
A. Clean Pull Cluster, 1.1 @ 325lb x 5 sets, 2 min done
B. Behind the Neck Split Jerk, build to a tough single 285, very close on 295...was short on time but if I had a couple more attempts I would have gotten it for sure
C. Squat Snatch, 1 rep every 30 sec for 15 minutes @ 185lbs
done...not a single missed rep...felt great, form is improving 

Saturday 
AM - LP1-->LP2 multi
4 x 90 sec time limit @ 97%:
21 Thrusters @ 100lbs
21 C2B Chin-ups
AMRAP Cals in remaining time
9 min b/t sets
wow this was a pleasure to do....10-11-10-13 cal 
Pure Pain for a long time, hopefully my competition isn't this into Pain

PM - MAP Low %'s - Rowing based
40 min @ 75%:
1000m Row
5 Wall Climbs
10 Burpees
15 KBS - 24kg
20 Air Squats
25 Unanchored Sit-ups
4 rounds +1000m with a single second to spair
 
notes: I can start doing more thrusters, more power cleans, heavy front squats.  Catching a bar in the rack at the bottom of a squat is probably not possible this week.  The wrist is better.  Fewer things give me a sharp pain but the thrusters on Saturday made it ache a little, went away quickly and it feels fine today.  The wrist is almost ready for everything.  I am otherwise acclimating to the extra double day well and feeling very motivated and ready to push hard.

Sunday, April 21, 2013

Week 2
Monday - Snatch intense + Snatch moderate + BSq int + OH intense
A. High Hang Squat Snatch, build to a tough single - full pause in high hang
215
B. Snatch Pull Cluster, 1.1.1 @ 225lb x 3 sets, 2 min done
C. Power Snatch Cluster, 1.1.1 @ 175lb x 3 sets, 2 min all good
D1. Back Squat @ 20X1, 4-4-4, 2 min 345-345-345
D2. Seated DB OH Press @ 30X0, 5-8 reps x 3 sets, 2 min
I don't have heavy enough DBs at my gym so I did deficit HSPU strict (5-5-4) 

Tuesday - MAP High %'s - (3/3--4/4--5/5)
4 min @ 90%:
10 Toes to Bar
15 cals AD
4+10 toes to bar
--4 min rest
4 min @ 90%:
50ft Shuttle Run x 6 lengths
10 KBS - 32kg
4+12 KBS
--4 min rest
4 min @ 90%:
50 ft Shuttle Run x 6 length
10 OHS @ 95lbs
4+1 Shuttle
--4 min rest
4 min @ 90%:
50 ft Shuttle Run x 6 lengths
15 Push-ups
3+11 pushups
--4 min rest
4 min @ 90%:
15 Box Jumps - 30" - step down every rep
15 Air Squats
3+3 box Jumps

Wednesday 
AM - Jerk moderate + Upper CP Battery
lite Split Jerk, 3 reps x 5 sets, 2 min
155lbs...felt fine on the wrist
+
AMRAP in 20 minutes:
1 L Sit Rope Climb to 15ft - hold L on ascent and descent
10 Kipping HSPU to 10" Depth
5 rds + 1 HSPU
+
10 C2B Chin-ups per min for 8 minutes
done...unbroken butterfly all sets

PM - Snatch tech + Airdyne MAP Low %'s
Squat Snatch, 3 reps @ 145lb x 5 sets, 2 min - rest 3 sec b/t reps on ground
done
+
30 x 35 sec AD @ 75%/25 sec AD @ 50% again I didn't have enough time...thought I would today b/c there was less Snatch tech work.  Rushed and still didn't make it
went 20 minutes hard

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester
A. Clean Pull Cluster, 1.1 @ 315lb x 5 sets, 2 min
done
B. Behind the Neck Split Jerk, 1 lite rep x 7 sets, 1 min
175 - felt fine, easy, the split is looking better and better
C. Squat Snatch, 1 rep per min for 5 mins @ 195lbs
got them all. no misses
D. Squat Snatch @ 155lb, 5 unbroken x 4 sets for time
2:37, no misses

Saturday 
AM - LP1-->LP2 multi the AirDyne experiment - first 5 intervals were performed on the New AirDyne, last 2 were on the old Airdyne
7 x 1 minute time limit @ 97%:
30 cals AD (should be under 45 sec every set)
AMRAP Burpees in remaining time
6 min b/t sets
1 - 30 Cal in 46 seconds - 6 burpees
2 - 30 Cal in 47 seconds (max effort) - 6 burpees 
3 - 45 second AMRAP for cal (25cal) - 6 burpees 
4 - 45 second AMRAP for cal (23 cal) - 5 burpees  (at this point I was on another planet..you could call this planet, Planet Pain)
5 - 45  second AMRAP for cal (24 cal) 4 burpees
old airdyne now
6 - 30 Cal in 44 seconds - 4 Burpees
7 - 30 Cal in 44 seconds - 5 burpees 
-huge difference  from bike to bike...I have been using the new Airdyne exclusively for the last 4 months.

PM - MAP Low %'s - Rowing based
30 min @ 75%:
1000m Row
15 GH Sit-ups
30 Air Squats
15 KBS - 24kg
 
4 rounds + 721 m row
 
notes: feel great.  Eating super clean, staying at 197lbs which is light for me. 
The wrist is improving but I still feel pain during movements like Pushups.  I believeI can Jerk heavy when I take the Bar off the Squat Rack.  I have jerk blocks so I can avoid the barbell crashing down on my shoulders for doubles, which would require me to really extend the wrist.  I do Jerk heavy loads from my back for sure.  I can Power clean if I don't catch the bar on my shoulder and obviously squat cleans are not possible yet.  I hope another week is all I need for it to heal up.  
 
 

Sunday, April 14, 2013

Week 1
Monday - Snatch intense + Snatch moderate + BSq int + OH intense
A. Squat Snatch Cluster, 1.1 x 3 sets, 4 min
205-210-205 - pushed the limits of my wrist but got through the day ok
B. Squat Snatch Cluster, 1.1.1 @ 165lbs x 3 sets, 2 min
got them all
C. Back Squat @ 20X1, 5-5-5, 5 min
315-325-325 (out of practice but I could have done slightly more)
D. Single Arm KB Press @ 20X0, AMRAP @ 32kg/arm x 3 sets, 1 min b/t arms
the KB wasn't working for the wrist so I did 
D. Strict Press @ 20X0, AMRAP @155 x3 sets, 3 min rest
7-7-5 

Tuesday - MAP High %'s - (3/3--4/4--5/5)
3 min @ 90%:
15 cals AD
15 KBS - 32kg
--3 min rest 
2 +15 Cal
3 min @ 90%:
50ft Shuttle Run x 6 lengths
10 Burpees
--3 min rest
3
3 min @ 90%:
5 Toes to Bar
10 Wall Balls - 20#
--9 min rest
5
3 min @ 90%:
15 cals AD
15 KBS - 32kg
--3 min rest
2 + 15 Cal
3 min @ 90%:
50ft Shuttle Run x 6 lengths
10 Burpees
--3 min rest
3
3 min @ 90%:
5 Toes to Bar
10 Wall Balls - 20#
5+5 Toes to Bar
 
Running is an issue now with the foot injury and that groin injury from months ago.  The first run this day was a mess, had to go slow.  Second run I felt almost normal with the groin and tape up foot worked fine.  Need to do more sprints probably...got me winded quickly.

Wednesday 
AM - Jerk moderate + Upper CP Battery
lite Split Jerk, 5 reps x 5 sets, 2 min - main focus on foot position
85lbs - the wrist was a little pissed off but I have been working hard on my rack position and that improved mobility made this possible today.  This drilling is helping
+
3 rds for time:
10 Ring Muscle-ups wearing 20lb vest
15 Kipping HSPU to 10" Depth - no vest
19:30 w/out a vest of the Muscle Ups - didn't want to challenge the wrist like this, w/out the vest was already pushing it....pushed hard, the HSPU were good and hard.
+
Complete 10 C2B Chin-ups per min for 7 minutes done

PM - Snatch tech + Airdyne MAP Low %'s
3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position @ 135lb x 5 sets, 1:30 min done
+
Squat Snatch, 1 rep per min for 5 mins @ 155lbs done, no misses
+
30 x 30 sec AD @ 75%/30 sec AD @ 50% ended up only having 20 minutes left to complete this 30 min piece so I went a little extra hard on the 30 sec @ 75% (400+ watts for all of them)...I was spent.  Next time I will move along faster and get everything in. 20 min = 305 Cal... the new AirDyne reads Cals about 15% slower than the older models...had an athlete test it out a few times in my gym

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester
A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 2 min
 done
B. Behind the Neck Split Jerk, 3 lite reps x 5 sets, 1 min
155, felt fine on the wrist b/c I didn't have to rack it...working on splitting long and low and a vertical forward shin
C. Squat Snatch, 1 rep per min for 10 mins @ 185lbs got them all
D. Power Snatch. Snatch Balance. OHS. Squat Snatch, 1.1.1.1 per min for 10 mins - all sets @ 185lbs this was hard...I did the first 3 movements w/out dropping the bar but after the OHS I dropped and pulled the Squat Snatch from the ground.  I was nervous about the wrist.  I got every rep in the minute except for 2 Squat Snatch which I dropped forward. Those were the 6th and 7th reps...figured out my fault and corrected.

Saturday 
AM - LP1-->LP2 multi
8 sets ALL OUT:
4 touch n go Power Clean @ 205lb
10 Burpees to 6" OH
15 sec AD
5 min b/t sets
all rounds were under 1 min and my Cal. were 9-9-10-9-8-8-9-8 - this was painful
The wrist held but only b/c I didn't have to full rack the bar at any point

PM - MAP Low %'s - Rowing based
30 min @ 75%:
500m Row (high 1:40s every time)
10 Push-ups
15 unanchored Sit-ups
20 Air Squats
 8+420 meters

Notes: Held up well with the extra PM workout.  Feeling fine today.  The wrist is better but I know I still cannot get a rack position.  I still feel pain during lots of movements but nothing serious.  Hopefully it will be fine at some point during this coming week.  I am ready for more.


 

Sunday, April 7, 2013


Week 5
Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate
A. Squat Snatch, 1 rep per min for 10 minutes - start @ 135lb, add 10lbs total per minute
got it
B. Tall Squat Clean and Split Jerk, 2 reps @ 175lb x 3 sets, 2 min got it
C. Squat Clean and Split Jerk, build to a tough single
tweaked my right foot and right wrist so I went with a Squat Clean Push Jerk - 255
D. Behind the Neck Split Jerk, 2 reps @ 225lb x 3 sets, 2 min Got it, split felt ok
E. Back Squat @ 20X1, 1 reps @ 80% RM per min for 10 minutes - focus on concentric speed
315 - good
Tuesday - Upper CP Battery + MAP Rowing
AMRAP in 10 minutes - wearing a 20lb vest:
2 Muscle-ups
4 HSPU
8 KBS - 32kg 6 rds + 4 HSPU
+
5 min rest
+
5 sets @ high effort:
15 C2B Chin-ups
0.5 mile on Airdyne 1:36-1:43-1:48-1:48-1:41
1:30 min b/t sets

Wednesday - MAP (30/30) 
3 sets @ 90%:
60 sec Squat Snatch @ 95lbs 17-17-17
60 sec Double Unders              90-77-76
120 sec rest
+
5 min rest
+
For time:
15 Power Clean @ 95lbs (unbroken)
300m Row (1:45ish)
15 Burpees
300m Row (1:45 ish)
15 Burpees
300m Row (1:45ish)
15 Power Clean @ 95lbs  (unbroken)
7:31

Thursday - off

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

A. Above Knee Hang Squat Snatch, build to a max 210 - took a lot of attempts but got it eventually
B. Above Knee Hang Squat Snatch, 1 rep @ 20lbs below highest from A x 5 sets, 2 min
190, all good
C. Power Clean and Split Jerk, build to 90% of highest from monday
235 - wrist was limiting me
D. DL, 1 rep @ 405lb per min for 10 mins - done, felt good

Saturday
13.5 - 160....pain!!!

PM - Airdyne MAP
3 x 6 min Airdyne @ 75%/2 min Airdyne @ 50%
done - 75% = watts around 240 to 260, 50% = watts around 80
total Cal. - 351
notes: My right wrist needs rest.  I can snatch w/out pain but I cannot receive a clean/front squat/thruster/push press/jerk for a little while.  It is feeling better than yesterday.  Ready to push forward best I can. The rest of me feels good, including the foot.