Week 4 - de-load

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. Squat Snatch, build to 90% RM for a single

215- done

B. Clean and Jerk, build to 90% RM for a single

255 - done

C. 300m Row @ 97% x 3 sets, 1 min b/t sets

:49.7 - :50.1 - :51.0

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

10 sets @ 90%:

7 Kipping HSPU

7 Box Jumps - 30" - step down

15 cals AD

1 min b/t sets

1:17-1:13-1:07-1:08-1:08-1:16-1:26-1:25-1:26-1:13

Wednesday - MAP Scenario's

"Nate" as rx'd - goal is 17 rds

20 rounds + 2 muscle ups...could have thrown in the kick a little earlier but this was essentially my best paced effort 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Squat Clean. Front Squat, 1.1 x 4 sets, 4-5 min

280 - 285 - 285 (got my first attempt at 285, missed about 8 attempts and then got another) went for 265 on final set and got that...just wanted to figure our my bar path fault and I got it by the end

B. Below Knee Hang Power Snatch. Power Snatch, 1.1 x 4 sets, 4-5 min - drop bar from OH each rep

195 for all sets 

C. 3 x 30 cals on AD @ 100%, 1 min b/t sets

:47 :58 1:04 (gave that last set 101%)

Saturday 

AM - LEnd2

21,15,9 for time:

Thrusters @ 115lbs

C2B Chin-ups

*Goal is sub 4 min

3:56

PM - MAP Single - low %'s

1000m Row @ 75% effort x 5 sets, 3 min b/t sets

3:33.3 - 3:31.0 - 3:30.0 - 3.29.7 - 3:25.3

 

Notes: ready for more, felt great lifting heavy Friday, felt even better rocking Nate

 

 

 

Week 3 of 3

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. Squat Snatch, 1 rep per min for 6 minutes - start @ 165lb, add 10lbs per min

done

B. Clean and Jerk, 1 rep per min for 6 minutes - start @ 205lb, add 10lbs per min

done

C. Burpees wearing a 20lb vest to 6" OH, 10 reps as fast as possible x 5 sets, 1 min b/t sets

felt SI pain during first set...reason for skipping CF NE competition on Saturday 

D. Row Sprint 500m @ 97% x 1 set

1:23.6

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

3 sets @ 90%:

Muscle-up Cluster, 5.4.3 - i assumed this meant 5 in a row, 4, then 3 min a row each round before the Airdyne

Airdyne 50 cals

3:57- 3:56- 3:52

3 min b/t sets

+

5 min extra rest - I was not ready for this next wod, didn't have a bar ready, had not warmed up pistols, I ended up taking 15 total minutes b/w...my bad

+

3 sets @ 90%:

5 Power Snatch @ 165lb

10 Pistols

15 Toes to Bar

1 min b/t sets 

2:17- 2:34 - 2:15 - all power snatch touch and go b/c I felt like it...best day of pistols in my life

Wednesday - MAP Scenario's

Free HSPU tech -starting to make progress

+

3 rounds @ 90%:

15 Burpees

75 DU's

4:54

+ 

3 min rest

+

3 rounds @ 90%:

20 Wall Balls - 20#

15 Box jump Overs - 24" - land on top each rep

4:57

+

3 min rest

+

3 rounds @ 90%:

Row 250m

1 Rope Climb to 15 ft

3:47

+

3 min rest

+

3 rounds @ 90%:

15 Chin-ups

15 OHS @ 65lb

2:40ish...forgot to write down immediately 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Clean and Jerk, build to a max (if possible)

275 - missed 285 clean twice...wasn't feeling quite right

B. 30 Power Snatch @ 175lbs for time

5:20 w/ one miss

C. 100 cals on Airdyne @ full effort - enter the pain cave

got 50 something cal into this effort and the bike computer went bad...very upset, rested and started again on a good bike...4:14 

extra wod: we have a gym wide paleo challenge and the benchmark workout was done this week so I wanted to participate...waited about 45 min after the bike to do this

D. 1 round for time

750m row

50 box jumps 24"

25 burpees to a 10lbs plate jump

5:09 

Saturday 

AM - LEnd2

21,15,9 @ 97%:

Thrusters @ 95lb

Chin-ups

went all out...had an audience, 2:27

+

10 min rest

+

21,15,9 @ 97%:

Thrusters @ 95lbs

Chin-ups

3:49

PM - MAP Single - low %'s

Row 5k for time 18:09

goal was a sub 1:50 - 500m pace, got it

 Notes: I might be going through heavy squat withdrawal.  Feeling good. Ready for keep pushing hard, bring it on.

Week 2 of 3

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. OHS, build to a heavy single

205 - kept it light, didn't want to jerk a ton of weight with the back

B. Power Clean. Front Squat. Push Jerk, 1.1.1 per min for 12 minutes - use lower load than you normally would (i.e. start @ 155lb)

stayed at 155

C. Row Sprint 350m @ 97% x 4 sets, 6 min b/t sets

1:00.2 - :59.7 - :59.5 - :58.3

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

Complete 1 round @ high effort per 2 min for 20 mins:

6 Squat Snatch @ 110lb

6 C2B Chin-ups

6 Lateral Barbell Burpees

:50-53-52-50-48-49-50-49-49

+

10 min rest

+

3 sets @ 90%:

20 Box Jump Overs - 24" - land on top of box

15 Toes to Bar

20 cals AD

2 min b/t sets

2:29 - 2:25 - 2:18

Wednesday - MAP Scenario's

100 cals on AD @ 90%

5:18

+ 

7 min rest

+

3 rounds @ 90%:

500m Row

20 Barbell OH Walking Lunges @ 95lbs

10:32

+

7 min rest

+

5 rounds @ 90%:

20 ft Shuttle Run x 10

10 Power Clean @ 95lb

4:52

+

7 min rest

+

100 cals on AD @ 90%

5:19

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Power Clean. Split Jerk, 2.1 x 4 sets, 4 min 

255-260-265-270 - I could have got 275 but didn't want to push the back

B. Power Snatch, 1 rep every 20 sec for 10 minutes @ 175lb

got them all, no misses, 7 out of 10 difficulty 

C. 5 x 35 sec Airdyne @ 97%, 4 min b/t sets\

24-24-23-22-21

Saturday 

AM - LEnd2

2 sets of the following:

For time @ 90%:

Power Clean @ 155lb - 12,9,6

Lateral Barbell Burpees - 10,10,10

Rest 4 x work time

3:15 - 2:59

PM - MAP Single - low %'s

5 sets @ 75%:

30 sec Double Unders low 50s every time

30 sec L Arm KB Snatch @ 16kg low teens every time

30 sec R Arm KB Snatch @ 16kg low teens every time

90 sec Row High 300m every time

90 sec rest

Notes: The back is good to go, all healed up.  Feeling good, ready to make a splash in New England

Week 1

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

This was a good day for snatch

A. Squat Snatch Cluster, 1.1 x 5 sets, 4 min b/t sets - build per set

all touch and go reps - 195-205-215-220 (missed both), 220(good), 225, Miss, Good Miss

B. Hang Power Clean and Overhead, 3 reps every minute for 10 minutes

245-225-225-225-210-210-210-210-210-210 - no missed reps

C. Row Sprint 300m @ 97% x 5 sets, 6 min b/t sets

give or take a second here or there

 :51.5 - :51.0 - :50.6 - :49.6 - :48.8

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

5 sets @ 90%:

10 Thruster @ 135lb

15 Toes to Bar

20 cals AD

1:48 - 2:06 - 2:16 - 2:17 - 2:13

Rest 2 min b.t sets

+

5 min rest

+

5 sets @ 90%:

5/arm KB Snatch @ 32kg

10 Ring Dips

200m Row
2:00 - 2:05 - 2:01 - 2:08 - 1:54 

Rest 2 min b.t sets

Wednesday - MAP Scenario's

This is the day I hurt my back, did it on this first wod on the final set of GHD situps, I believe it is my SI joint, a reoccurring issue, about once a year it flares up, once it flares up my entire low back goes into spasm for a few days, completed all the wods as RXed without issue, later this day the back locked up

5 rounds @ 90%:

12 Pistols

12 GH Sit-ups

12 Box Jumps - 30" - step down did 32" 
13:29

7 min rest

+

For time @ 90%: did all these swings unbroken

50 KBS - 24kg

50 Burpees - chest to deck, no jump @ top

50 KBS - 24kg

 7:24 - jumped for the first 15 burpees before I remembered
+

7 min rest

+

For time @ 90%: 

Wall Balls @ 20# - 35,30,25,20

Double Unders - 100,100,100,100
12:25 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Power Clean. Split Jerk, 2.1 x 4 sets, 4 min couldn't do

B. Power Snatch, 1 rep every 20 sec for 10 minutes @ 175lb couldn't do

B. High Incline Bench Press 185 5x5 - 1 min rest

C. 6 x 30 sec Airdyne @ 97%, 4 min b/t sets 21 cal for all sets besides last, 20 on final

Saturday 

AM - LEnd2

2 sets of the following:

For time @ 90%:

Power Clean @ 155lb - 12,9,6

Lateral Barbell Burpees - 10,10,10

Rest 4 x work time

by this day I could deadlift 95 but it still felt weird so I tried my own little wod, my low back ended up hurting a good amount later this night but I felt ok during the wod

20 min AMRAP

20 Cal Airdyne

20 Walking Lunges 20lbs DB in each hand

20 Pushups 

15 strict pullups

got 5 rounds  

PM - MAP Single - low %'s Had to skip

5 sets @ 75%:

30 sec Air Squats

30 sec Unanchored Sit-ups

60 sec Rowing

60 sec rest

Sunday - off

Notes: the back is better but not totally normal yet, fuckin sucks.