Sunday, May 12, 2013

Week 2
Monday - off
I have been sick all week, Sinus infection then head cold...felt decent by Sunday

Tuesday - Snatch moderate + C&J moderate + DL volume + LEnd tester
A. Squat Snatch, 1 rep @ 195lb x 8 sets, 1:30 min b/t got them all
B. Squat Clean and Split Jerk, 1 rep x 6 sets, 1:30 min - 3 sets @ 215lb, 3 sets @ 235lb got them all
C. DL, 1 rep @ 85% RM every minute for 12 minutes 405
D. 21,15,9 for time:
Thrusters @ 115lbs
C2B Chin-ups
*Video this.
*Goal is sub 3 min...what did you get last time you did this? Back in January or February.
 3:56 was my previous best - got 3:33 this time
Wednesday - Upper CP work + MAP Low %'s
OHS Event Practice - perform 3 OHS per min for 5 minutes - start @ 185lb, add 10lbs per min
got them all, went from the floor as well
+
Muscle-up event - do it 6:23...learned that I need to make the burpees easier on the triceps, they are what gave out first and forced me to slow down
+
20 minute @ 75%:
1 mile Airdyne
75 DU's
50 Walking Lunges
30 Burpees - no jump @ top
15 Box Jumps - 30"
2 rds + .73 AirDyne
Friday - Snatch intense + C&J intense + SN or C&J based CP tester
A. OHS, build to a tough single 265 from the floor, 275 missed on the jerk, I was feeling tired from the cold
B. Regional Event 7 - 7:45, could do this a lot faster, felt tired
C. 10 Burpee Ring MU's x 5 sets, 5 min b/t sets - go fast done

Saturday 
AM - "Chipper"
For time:
50 Wall Balls - 20#
50 C2B Chin-ups
50 Pistols
50 DB Power Snatch @ 70lb
11:20...my pullups were on empty today, pistols went well 

PM - MAP Low %'s - Row/AD
"Jackie" @ 90% 6:08

Sunday 
AM - SN or C&J based tester 
For time:
21 DL @ 315lb
21 Box Jumps - 30" 
1:31, deadlifts felt heavy, jumped down from the box but didn't rebound hard
+
5 min rest
+
3 sets:
15 Kipping HSPU
15 Toes to Bar
1 min rest
:48-:55-1:34...arms were shot
+
5 min rest
+
3 sets
15 Shoulder to Overhead @ 155lb - use fat bar if possible used the Fat bar
15 Toes to Bar
1 min rest
1:15 - 2:15 - 2:21...figured out how to use the axle by the end

PM - MAP Low %'s - Run/Row 
10 minute Run @ 75% done
10 minute Row @ 75% 2600 meters
10 minute Airdyne @ 75% 149 Calories

Notes: Ready for Regionals

Sunday, May 5, 2013

Week 1
Monday - off

Tuesday - Snatch moderate + C&J moderate + DL volume + LEnd tester
A. Squat Snatch Cluster, 1.1 x 6 sets, 1 min - 3 sets @ 165lb, 3 sets @ 185lb done
B. Squat Clean and Split Jerk, 1 rep x 8 sets, 1 min - 4 sets @ 205lb, 4 sets @ 225lb done, wrist was good enough
C. DL, 1 rep @ 80% RM every 30 sec for 10 minutes 385 - heavy
D. For time - ALL OUT:
10 power clean @ 155lb
10 lateral barbell burpees
10 power clean @ 135lb
10 lateral barbell burpees
10 power clean @ 115lb
10 lateral barbell burpees
*Video this.
*Have some there to take the weights off your bar OR set-up 3 different bars...make it happen.
2:28 - I got this on tape but have no uploaded it yet.  I will get it up soon.  I watch it and believe I held back a little.

Wednesday - Upper CP work + MAP Low %'s
6 unbroken Bar Muscle-ups x 3 sets, 1 min rest done
+
5 min rest
+
6 unbroken Ring Muscle-ups x 3 sets, 1 min done
+
3 sets:
21 Kipping HSPU
1k Row @ 75% - damper 3
2 min rest 4:47 (unbroken HSPU), 5:35, 6:13
+
20 minute @ 75%: 6 rounds
0.5 mile Airdyne
15 Air Squats
15 Back Extensions
15 Anchored Sit-ups

Thursday - off

Friday - Snatch intense + C&J intense + SN or C&J based CP tester
A. Above Knee Hang Squat Snatch, build to a 1 RM 220, no straps b/c the wrist doesn't like them
B. Squat Clean and Split Jerk, build to a tough single - not a max 265, the clean was easy and the jerk was a clean lock out...wrist was ok
C. For time:
Power Snatch @ 155lb - 12,10,8,6
Ring Muscle-ups - 7,7,7,7
9:30

Saturday 
AM - "Chipper"
For time:
100 Box Jumps - 30" - step down
100 KBS - 32kg
100 Burpees - no jump @ top
100 Thrusters @ 65lbs
*Goal is sub 25 min
24:40...painful

PM - MAP Low %'s - Row/AD
4 sets @ 75%:
1k Row 3:33 - 3:37 - 3:31 - 3:26
1 min rest
1 mile Airdyne 2:52 - 2:55 - 2:52 - 2:47
1 min rest

Sunday 
AM - SN or C&J based tester 
15,12,9 for time:
Power Clean @ 225lb
Kipping HSPU to 6" Depth - hands on paralette's
12:54...don't want to think about how much faster the top guys are at this WOD

PM - MAP Low %'s - Run/Row still have to do this today
15 minute Run @ 75%
15 minute Row @ 75%

Notes: feeling fine, was slightly sore from the 100s but I feel good now after the first WOD, just felt a little weak during the power cleans...obviously after those KB swings the hips are a little tired.  Sorry about not having the video up yet, I will try to get it up by the evening tonight.  I believe heavy back squatting in the recent weeks has helped me a bunch on my clean and jerk.  Ready for more.