Week 1

Monday - Back Squat int + Snatch intense + Clean mod

A. Back Squat @ 20X1, 3-3-3, 5 min - start @ 330lb

330-355-370 PR

B. Above Knee Hang Squat Snatch, 2-2-2-2-2, 3 min - increase per set, start @ 175lb

175-185-190-190-195- had to try 200, got it once

C. Snatch Balance, quickly work a tough single 205 - nervous about the elbow  

D. Power Clean. Squat Clean. Front Squat, 1.1.1 @ 225lb x 10 sets, 2 min -  got them all, not too hard 
video from this day 

Tuesday - Jerk intense + EMOM High % MAP + 75% single modal

A. Split Jerk Cluster off blocks, 1.1.1 - build to a moderate effort triple
245-255

B. Complete 1 round per min for 10 mins:

5 KB Thrusters @ 24kg/arm

7 C2B Chin-ups
done, went well

Wednesday - off

Thursday - Clean intense + Snatch mod + Squat stamina

A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 3 min - focus on reaching complete extension of ankles, knees, hips done

B. touch n go Power Clean, quickly build to a challenging triple 265 - PR

C. Below Knee Hang Squat Snatch. Squat Snatch, 2.1 @ 155lb x 5 sets, 3 min Done

D. KB Front Squats @ 24kg/arm, 10 reps per min for 10 mins done, easy 

Friday - Vertical CP + Upper Battery + AD MAP

A1. Press Cluster off blocks, 1.1.1.1.1 x 3 sets, 2 min 165-160-160

A2. Weighted Pronated Chin-up @ 50X0, 2-3 reps x 3 sets, 2 min 76-76-76

B. 3 Bar Muscle-ups every 30 sec for 15 total reps done, unbroken, elbow was fine

C. 1 round per min for 10 mins:

5-7 strict HSPU
HSPU
7-7-7-7-5-5(went over the time here and took the next min as rest) - 5-5(went over again and took the following min as rest)-5 (12 min total)
Pullups - all 6 and all unbroken
-By the 4th rd I was maxing out hard on the HSPU and by round 5 I broke the 5 HSPU into 3 and 2.  6th round I just couldn't get 5 HSPU and pullups in time.
-If I break excessivly in the midline was I press out of the bottom of a strict HSPU I can get a few more in a row, which i started to do in later rounds when I needed to.

4-6 strict pronated chin-ups

C. 5 x 1:30 min AD @ 90%/1:30 min AD @ 50%
235 Cal.  very very hard for me

Saturday 

AM - Snatch tech + 10 min high/20 min low

High Hang Squat Snatch, 3-3-3-2-2-2-1-1-1, 1 min - 3's @ 95lb, 2's @ 115lb, 1's @ 135lb

+ done

10 min @ 90%:

5/arm KB Snatch @ 32kg

7 Burpees

9 Step Down Box Jumps - 24" 6 rounds + 3 Burpees

--10 min rest

20 min @ 75%: 6 rounds + 20 Lunges

200m Run

15 Russian KBS - 16kg

20 walking lunges

25 unanchored sit-ups

PM - Z1

20 min Row @ 2:10/500m - damper 3 done - averaged 2:06, I just went easy and didn't want the monitor for a while and that is what I ended up pulling, to go slower felt harder.

Feeling Good.  Happy to be healthy again.

Travel Week...the CrossFit Competitors Cert. in Park City was awsome

Tuesday

build to a tough touch n go Squat Snatch triple - 200 w/out straps...my wrist is totally better so I am going to start using straps for the heavy snatch work from now on and leaving them off for the stamina/skill work

+

EMOM for 15 mins:

5 Power Clean @ 175lb

5 Lateral Barbell Burpees

*Stop of time to complete passes 30 sec Done- almost killed me - horrible diet in Utah and doing this at altitude was not easy 

+

200 KBS @ 24kg for time (perform 50 DU's everytime you break) this did kill me 18:18 - felt terrible

Thursday

10 x 1 min AD @ 90%/1 min AD @ 50% - This killed me - went out too fast - again, diet and travel ruined me - 90% started at 550 watts (mistake) and I fell apart by the middle - 303 Cal.... 50 cal less than my best 20 min effort 

Friday

A. Back Squat, quickly build to a tough single 395 - it was tough so  I stopped, previous best 405 High Bar 

B. Airdyne, 10 sec ALL OUT per min for 6 mins - 64 Cal. not bad 

C. 3 x 3 min sets @ high effort:

30 Wall Balls - 20#

15 Power Snatch @ 95lbs

AMRAP Step Down Box Jumps - 24" in remaining time

3 min rest b/t sets

29-26-27 box Jumps 
Video from last round

I have found a video solution - expect plenty 

Saturday

For time:

2k Row

500 DU's

3 mile AD

previous best 39:23.....TODAY 24:44 Rowed Faster 7:00 instead of 7:15 - Double Unders way faster 40 at a time instead of 25 (shoulders didn't burn at all, last time I thought they were going to fall off)- Bike Way faster (average 220-276 Watts instead of 150-180)...Last score of 39 min was an example of pacing way too slow but I guess I am more fit today as well

Week 5

Monday - Snatch intense + Jerk intense + Vertical CP

A. Squat Snatch, build to a max 235 on my second try, I could not get 240, tried many times.  I filmed all the attempts and I see a few obvious faults.

B. Press, build to a max 195

C1. Split Jerk, 3 moderate reps x 5 sets, 2 min 185 felt good

C2. Ring Rows @ 30X3, 4-6 reps x 5 sets, 2 min 70# vest - hard with the tempo

D. 5 strict hspu per min for 20 mins - stop if not unbroken anymore I got to 16 minutes 

Also, my regular HSPU standard used to be 45# plates and an abmat instead of 25lbs and an AbMat...Well I am a lot better at Kipping HSPU that I thought I was apparently...the 45s were quite a bit harder.

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina

A. Snatch Pull, 2 reps @ 245lb x 5 sets, 2 min done

B. Back Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 2 min 365 - done

I only do High Bar back squat.  At the cert this weekend they told me to try whatever back squat I usually don't do.  I did low bar and got 365 for 5 reps.

C. Deadlift, 1 rep @ 90% RM x 5 sets, 2 min estimated max is 485, went with 435, went well

D. DB Split Squats @ 20X1, 20/leg x 2 sets, 1 min b/t legs 40lbs vest + 60lbs DBs ...was hard but manageable with only two sets, a third set would have been required max out

Wednesday - MAP Single Modal - Low %'s

Turkish Get-up tech

+

5 min rest

+

30 x 60 sec AD @ 75%/20 sec AD @ 50% SHIT I didn't like this. 

75% was 275 watts +

50% was 100 watts +

I made it to about 25 minutes and after that point I went from 100 watts for 50% to more like 75watts for 50% but kept the 75% at or above 275 watts for the entire time...- 688 Cals. 

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina

A. Front Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 3 min

325 - no belt today - only the last set was a challenge 

B. touch n go Power Clean, build to a 3 RM

260 - pressed for time and it was hard so I just moved on 

C. Muscle Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 - build to a tough set, not touch n go

175 - again, got a hard set and moved on

D. EMOM for 20 mins:

2 tough strict HSPU to depth

3 tough Pendlay Rows with Fat Bar per min for 10 mins didn't have a fat bar so I did bent over DB Rows with a 95lbs DB

I was confused about the way this was written so I just did 2 HSPU from 45lbs plates and 3 DB rows per minute for 20 minutes

Saturday -  MAP Single Modal - Low %'s

5k Row @ 75%

+

5 min rest

+

30 min @ 75%:

100m Run

15 back extensions

100m Run

15 unanchored sit-ups

100m run

15 kbs - 16kg

100m run

15 wall balls - 20# to 10 ft

I had to do different wods this day b/c of the cert .  Did a 13 minute chipper w/ light weight and running.

2014

 

Week 3

Monday - Snatch intense + Jerk intense + Vertical CP

A. Squat Snatch, build to a tough single
215 - elbow felt fine

B. Split Jerk, 1 moderate rep x 8 sets, 1 min
165

C1. Press @ 20X0, 4-6 reps x 5 sets, 2 min
160 - 5-5-5-5-5

C2. Weighted Ring Rows @ 30X3, 4-6 reps x 5 sets, 2 min
40lbs w/ feet elevated (slightly different elevation angle than last week) 7-7-6-6-6

D. AMRAP Kipping HSPU in 3 minutes
35

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina

A. Snatch Pull Cluster, 1.1 @ 110kg x 5 sets, 2 min
245 for all

B. Back Squat @ 30X1, 2-3 reps x 5 sets, 4 min
365x3x5 - took 5 min rest by accident

C. Deadlift @ 33X1, 3 reps x 5 sets, 4 min - use straps
435x3x5

D. Barbell Reverse Lunges @ 135lb, AMRAP in 5 minutes - bar cannot leave your back once you start

81 - bet I could beat that, simply due to experiencing it once, fun though

Wednesday - MAP Single Modal - Low %'s

20 x 40 sec AD @ 75%/20 sec AD @ 50% - 333cal
75% was over 285 watts
50% was over 100 watts - kept that strict for once
did this on the second round as well

+

5 min rest

+

20 x 40 sec AD @ 75%/20 sec AD @ 50% -334cal...I got weird on the bike

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina

A. Front Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 3 min
285, went well

B. Squat Clean Cluster, 1.1.1 x 3 sets, 3 min - start @ 235lb, add 10lbs per set
got em...felt good

C. touch n go Squat Snatch, 3 reps @ 155lb per min for 10 mins - focus on getting under the bar quickly
got em all...felt good -

D. EMOM for 20 mins:

1st - 5 HSPU to 10" Depth - got all in time except for the final round where I had to run over a little

2nd - 5 tough Pendlay Rows with Fat Bar @ 11X0 195lbs - got them all

Saturday -  MAP Single Modal - Low %'s

2k Row @ 75% 7:20s..

+

5 min rest

+

15 min @ 75%: didn't record, did like 6 to 7 rounds

50ft Bear Crawl

50ft Walking Lunges

100 Jump Rope Singles

+

5 min rest

+

2k Row @ 75% 7:10s

Notes: the elbow feels much better but I still need to avoid pullups.  I did one strict one this week and it felt ok but had a slight pain to it.  Everything else seems to be pain free.

2014

Week 2

Monday - Snatch intense + Jerk intense + Vertical CP

A. Squat Snatch Cluster, 1.1.1 @ moderate load x 5 sets, 2 min
155 - all good

B. Split Jerk, 3 moderate reps x 5 sets, 2 min
95 - elbow felt decent

C1. Press @ 20X0, 5-7 reps x 5 sets, 2 min
155 - 7-6-6, 145-7-7

C2. Weighted Ring Rows @ 30X0, 4-6 reps x 5 sets, 2 min
40lbs Vest w/ feet elevated 6-6-6-6-6

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina

A. Snatch Pull Cluster, 1.1 @ 105kg x 5 sets, 2 min
235lbs done, felt good

B. Back Squat @ 30X1, 4-5 reps x 4 sets, 4 min
345 -5-5-5-5

C. Deadlift @ 33X1, 4 reps x 4 sets, 4 min - use straps
425 -4, 435 -4, 425 -4, 415 -4

D. DB Split Squats @ 20X0, 12-15/leg x 4 sets, 1 min b/t legs
60lbs DBs and 40lbs Vest - 15 each leg for all sets
-I am really enjoying this SL Stamina. 

Wednesday - MAP Single Modal - Low %'s

10 sets:

120 sec Airdyne @ 75% The goal was 275+ watts here and 100+ watts for 50%

60 sec Airdyne @ 50%
Hit 275+ for every 75% but half way through my 50% dropped below 100 watts, however, I beat my previous best Cal count for 30 min.  I got 470, previous best 264.  All on new model AirDyne...older models read Cals. about 20% faster than newest model.

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina

A. Front Squat @ 20X1, 4 reps @ 75% RM x 5 sets, 3 min
270 - axe murdered these

B. Squat Clean @ 225lb, 2 touch n go reps per min for 10 mins
done, not a problem at all

C. High Hang Squat Snatch, 3 moderate reps x 5 sets, 2 min
155 - unbroken - felt good, started from a dead stop at the high hang

D. 11 HSPU per min for 5 minutes almost got them all this time
min 1 - good, min 2 - good, min 3 - good, min 4 I went over by 5 seconds, min 5 I went over by 55 seconds

E. One Arm KB Rows @ 20X0, 5/arm @ 32kg per min for 10 mins
I was ripping these suckers out, I love doing Rows...before starting CrossFit I had done these at least once a week since I was 15 years old

F. 10 Ring Dips per min for 5 mins I went strict for all of these
min 1 - unbroken
min 2 - unbroken
min 3 - 7-3
min 4 - 3's and 2's
min 5 - all singles but done inside of one minute

Saturday -  MAP Single Modal - Low %'s

5 sets @ 75% - I definitely went faster than 75%...I just couldn't bring myself to work slower, too hungry

750m Row

75 DU

25 Unanchored Sit-ups

25 Back Extensions

3 min rest

4:45- 5:41- 5:26- 5:38- 5:50

Notes -  Feeling great.

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

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. 

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.

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.  

 

 

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.