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

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5 min rest

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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..

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5 min rest

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

50ft Bear Crawl

50ft Walking Lunges

100 Jump Rope Singles

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5 min rest

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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.