week 1

Week 1

Monday - Jerk intense + Clean intense + Clean based Battery

A. Split Jerk, 2-2-2-2-2, 3 min - all sets @ 85% RM

245 for all sets 

B. High Hang Squat Clean, build to a 1RM - static start in position

280, took a long time to get there, missed 285, if I didn't do as many buildup sets I might have gotten 285

C. 10 rounds for time:

1 Squat Clean @ 245lb

5 Bar Muscle-ups

10:10

Tuesday - MAP high %'s - sets, low volume

20 x 20 sec Airdyne @ 90%+/40 sec rest

from 12 to 15 cal per round

+ 10 min rest (didn't know how much to rest)

AMRAP Burpees in 20 sec to 6" OH x 10 sets, 40 sec rest

8 burpees per round 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester

A. Squat Snatch Cluster, 1.1.1 x 5 sets, 2 min - 155lb per set

Done, all touch and go reps, wasn't sure if I should rest b/w reps

B. Power Clean and Push Jerk Cluster, 1.1.1 x 5 sets, 2 min - 185lb per set

done, all touch and go reps again 

C. "Jackie" 

5:42...should have paced it a bit faster

first 500m row pace about 1:43, second 1:49, thrusters unbroken but not as fast as possible and pullups unbroken  

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. Power Snatch, build to 200lb for a single

got first attempt

B. Snatch Pull Cluster, 1.1.1 @ 250lb x 3 sets, 2 min

good movement to help my snatch

C. 6,5,4,3,2,1 for time:

Hang Power Snatch @ 175lb

Muscle-ups

8:46, could do this faster as well, my snatch form improved as I went 

Saturday 

AM - LEnd1

3 sets @ 97%:

1 minute Burpees to 6" OH

1 minute Airdyne Cals

10 min rest

24 burpees/31 cal

23/30

22/31

SOOO MUCH PAIN after the airdyne 

PM - MAP Row or AD

10 sets @ 85-90%:

7 GH Sit-ups

50 Double Unders

Row 250m @ damper 10

Rest 1:30 min b/t

1:50, 152, 156, 151, 159, 157, 152, 202, 202, 1:57 

notes: feel great, feel loose, ready to go hard, I can certainly tolerate more volume

week 6

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull

A. Clean and Jerk, 1 RM

285, got it on the second try, missed the first jerk, the squat clean was easy 

B. Back Squat @ 20X1, build to 95% RM for a single

370, felt good

C. Squat Snatch Cluster, 1.1.1.1.1 x 3 sets, 5-7 min - start @ 185lb

 185, all good, 205, missed a bunch, corrected my form, went to 210 and got them all

D1. Supinated Chin-up @ 20X0, 4-6 reps x 3 sets, 2 min

74lbs 6,5,3(+1 negative)

D2. Ring Dips @ 20X0, 4-6 reps x 3 sets, 2 min

97lbs 5-4, 82lbs -6

Tuesday - LEnd 1

15,12,9 ALL OUT:

Power Clean @ 115lb

Burpees

2:27

+

10 min rest

+

15,12,9 ALL OUT:

Power Clean @ 115lb

Burpees

2:52

*Fastest time yet is 2:52, I want to see sub 2:40 min on both

I was really sore after this wod b/c I change my power clean form to increase speed, made it look like a fast RDL into a bicep curl, crazy inefficient but much faster

Wednesday - Snatch tech + MAP Sets - high %'s/low volume

Power Snatch. Squat Snatch. OHS, 1.1.1 @ 155lb x 5 sets, 2 min all good

+

3 sets @ 90%:

7-10 Muscle-ups

15 OHS @ 115lb

75 Double Unders

Rest same as work time

2:14(10 muscle ups), 2:35(10 muscle ups, D.Un mess ups), 2:18(only 8 muscle ups)

Did all muscle ups unbroken 

+

10 min rest

+

3 sets @ 90%:

15 Squat Clean @ 95lb

15 Box Jumps - 30" - step down

15 GH Sit-ups

3:12-3:03-2:54

Rest same as work time

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull

A. Power Snatch, 1RM 205 good, 210 no good, I downloaded coach's eye for my cell and watched my form, it was horrible, my butt goes up crazy fast and my second pull looks horrible, I tried to correct but I didn't get the form much better.  I really struggle to lift the weight off the ground without letting by butt go up, when I try it the right way it feels too heavy and slow from the ground

B. Front Squat @ 20X1, build to a tough single

345 PR I believe and it was not max effort but I tried 350 and that didn't go up

C. Hang Power Clean. Push Press. Hang Power Clean. Push Jerk. Hang Power Clean. Split Jerk, 1.1.1.1.1.1 x 3 sets, 5 min - 1st set @ 205lb, keep transition b/t movements fast and efficient

205, 215, 225...had to go to 235 after 225 was so easy and I got 235 

D. 30 Kipping HSPU to 10" Depth for time

6:30 but it was to a 8.5" depth, however, when I compressed the abmats my shoulders contact the jump boxes I use to create height, thus, this is the lowest option I have at my gym right now

Saturday 

AM - LP2

"Fran" as rx'd

2:26 PR

PM - MAP Rowing

10 x 45 sec Row @ 90%+/90 sec rest on Rower - damper 5 - a touch slower than last week

got just over 250m per 45 sec round

Sunday - off

 

Notes: I am really happy about this week, lots of PRs for a lot of different capacities, the 235 barbell complex might have been the coolest part, feeling great

week 5

Week 5

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull

A. Power Clean and SPlit Jerk Cluster, 1.1 x 3 sets, 5 min - 1st set @ 250lb

250 - 260 - 265

B. Back Squat @ 20X1, 1 reps @ 90% RM x 3 sets, 2 min

350

C. 30 Squat Snatch @ 155lb for time

5:15 - one missed rep out of 30

D. 50 Strict HSPU for time (perform 1 Rope Climb every time you break)

8:03 . well paced

Tuesday - LEnd 1

For time - full effort:

30 Thrusters @ 95lb

Row 500m

--2:42 last time

2:29

+

20 min rest

+

AMRAP Cals on Airdyne in 2 minutes - Full Effort - set bodyweight to 150lbs - goal is 75+

My bike doesn't have options like this or I couldn't find them, got 59 cal 

Wednesday - Snatch tech + MAP Sets - high %'s/low volume

High Hang Squat Snatch. Snatch Balance, 1.1 x 5 sets, 1 min - start @ 125lb, add 10lbs per set

Got them all, no misses

+

3 sets @ 90%:

7-10 Muscle-ups

30 unbroken Wall Balls - 20# to 10 ft

30 Box Jumps - 20"

Rest same as work time

10 muscles up every set

2:59 - 3:13 - 3:22 

+

10 min rest

+

3 sets @ 90%:

7/arm KB Snatch @ 32kg

15 Burpees to 6" OH

50 Double Unders

Rest same as work time

2:22 - 2:41 - 2:28

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull

A. Snatch Balance. OHS, 1.1 x 5 sets, 2 min - build to a tough set

225- 245 - 255 -  265 - 270 

B. Squat Clean. Front Squat, 1.1 x 5 sets, 3 min - build to a tough set

225 - 245 - 265 - 275 - 285

C. Power Clean and Push Jerk, 1 rep @ 205lb every 30 sec for 10 minutes

Done, was not a challenge to complete 

D. 30 Bar Muscle-ups for time

3:15 - 2 sec PR

Saturday 

AM - LP2

3 sets ALL OUT:

30 sec Thrusters @ 115lb

30 sec Chin-ups

15/28

15/27

16/26

this was easy, 30seconds at 115 just isn't long enough to be hard, not that everything needs to be hard.  The pullups were easy as well 

8 min b/t

PM - MAP Rowing

20 x 30 sec Row @ 90%+/60 sec rest on Rower - damper 5

done, hard b/c I went hard, got at least 170 meters per 30 seconds and was in the mid 1:20s by the end of the 30 seconds 

Sunday - off

week 4

Week 4

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull

A. Squat Clean and Split Jerk, build to a tough single

275 good first try

285 - 3 misses, each one got closer, my final was very very close, missed on all the jerks

B. Back Squat @ 20X1, 3 reps @ 80% RM x 3 sets, 2 min

315 for all

C. Squat Snatch, 1 rep x 15 sets, 45 sec - 5 sets @ 185lb, 5 sets @ 195lb, last 5 set are up to you

185 - 5 good

195 - 5 good

215 - 5 good, no misses 

D. For time:

10 Push Press @ 185lb

3 Rope Climbs

10 Push Jerk @ 185lb

3 Rope Climbs

10 Split Jerk @ 185lb

3 Rope Climbs

*No rack allowed

5:30

Tuesday - LEnd 1

3 sets @ 97%:

15 unbroken Squat Clean @ 155lb

25 cals Airdyne

Rest 6 x work time

1:58-2:04-2:02 - devastating

+

2 sets @ 95-97%:

60 sec Burpees to 6" OH -23-24

60 sec Rowing 249-261

10 min rest

 

Wednesday - Snatch tech + MAP Sets - high %'s/low volume

4 Position Power Snatch (high hang, above knee, below knee, floor), 1 rep per position @ 155lb x 7 sets, 1:30 min got em all

+

3 sets @ 90%:

5-7 Bar Muscle-ups did 7 all sets

15 OHS @ 95lb

25 Box Jumps - 20"

Rest same as work time

1:58-2:02-1:57

+

5 min rest

+

3 sets @ 90%:

10 Power Clean and Push Press @ 95lb

10 Box Jump Burpees - 24"

100 DU's

2:16-1:59-2:08

Rest same as work time

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull

A. Power Snatch, build to a 1RM 210 - 215 was close but no go

B. Front Squat @ 20X1, 1 rep @ 315lb x 5 sets, 1:30 min got em

C. Squat Clean Thruster Cluster, 1.1.1.1.1 x 3 sets, 3 min - 1st set @ 205lb

205 for 5

225 for 4 out of 5

225 for 2 out of 5, knew I shouldn't go for 225 again but did it anyway  

All I had was a 75lbs vest so I used that for all sets, the pullups were with a fat grip bar

D1. Weighted Ring Dips @ 20X0, 3-5 reps x 5 sets, 1:30 min 5-5-3.9-3.5-3.5

D2. Weighted Parallel Grip Chin-ups @ 20X0, 2-3 reps x 5 sets, 1:30 min 5-4-4-3.9-3.9

Saturday 

AM - LP2

3 x Row 250m @ 500m PR, rest 5 min b/t sets

:40.9-:40.6-:41.1

+

5 min extra rest

+

2 sets ALL OUT: 15 Thrusters @ 115lb/20 Chin-ups, rest 8 x work time

:54-:55

+

5 min extra rest

+

1 minute ALL OUT: Airdyne

40 Cal

PM - MAP Rowing

40 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5

Did it, got over 110 m for every 20 sec interval, got sub 1:30 500m pace by every 4th pull

Sunday - off

 

Notes: looking forward to January and the Competitors competition and CrossFit New England, just want to test my fitness.  Feel good.  I know I have 285 squat clean and jerk which is cool. 

Week 3

Week 3

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull

A. Split Jerk, build to a 1RM

got 275 on first attempt, got 285 on first attempt, missed 290 close, didn't try it a second time b/c I didn't have a ton of time but 290 could have gone up 

B. Back Squat @ 20X1, 1-1-1, 5 min

375-385-385(maxed out last set)

C. Above Knee Squat Snatch, 1 rep every 30 sec for 10 minutes - start @ 185lb

185 to 190 to 195 to 205 to 210 for a few I think, hard to record and remember with this short rest 

D. 10 rounds for time:

1 Rope Climb to 15 ft

3 Kipping HSPU to 10" depth

8 min and change...lost my sheet with my notes on it from this day

Tuesday - LEnd 1

5 sets @ 95-97%:

30 sec Squat Clean @ 135lb 9-10-10-10-9

30 sec Lateral Burpees over Barbell 10-11-12-12-12

30 sec Airdyne Cal 13-11-12-11-12

One of the most painful workouts I have ever done until Saturday...

 

Rest 9 min b/t

Wednesday - Snatch tech + MAP Sets - high %'s/low volume

Power Snatch. Above Knee Hang Power Snatch, 1.1 x 10 sets, 1 min - nothing over 175lb

175 for all sets, no misses 

+

Complete 1 round every 2 minutes for 30 minutes:

3 Muscle-ups

6 Box Jumps - 30" - step down

9 Wall Balls - 20# to 10 ft

Done, all unbroken, not really that hard, used a 32" box

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull

A. Squat Snatch, build to a 1RM

failed at 205 and 215 and 225 and then 235 for about 10, hard low training drive and I hate to max out on squat snatch b/c it's nothing but frustration and failure, reminds me of golfing.  I am going to start filming my wods again so we can review bar path.

B. Front Squat @ 20X1, 1-1-1, 4-5 min - last set tough

305-325-335 (max effort last set)

C. Squat Clean and Split Jerk Cluster, 1.1.1.1.1.1 x 4 sets, 5-7 min - start @ 205lb

205 (felt hard at the time), 215 got all, 220, got all, 225 got all, last heaviest set felt like the easiest, my jerk form was off at the start

D1. Press @ 155lb, AMRAP x 3 sets, 2 min 8-5-6

D2. Rope Climbs, AMRAP in 1 minute x 3 sets, 2 min 5-4-4

Saturday 

AM - LP2

60 sec Airydne @ 97% x 3 sets, 8 min b/t sets

Cal 45-38-40 ...so much pain, legs were on fire

+

AMRAP Burpees to 6" OH in 60 sec x 3 sets, 8 min b/t sets

24-24-25

PM - MAP Rowing

40 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5, same pace per set from set 1 to set 30

missed this one, really wish I could have done it but it didn't get done

Sunday - off

 

Notes: pissed off about the squat snatch day, I didn't feel strong enough to get 235, had no real good attempts at that weight, kind of an off day.  Glad to PR on the back squat and split jerk.  Pissed about missed my last workout.  The Airdyne affect me like no other activity, just devastating, glad I have one.

 

 

 

 

week 2

Week 2

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull

A. Above Knee Hang Squat Clean and Split Jerk, build to a heavy single

265 good, 275 fail, couldn't clean it

B. Back Squat @ 20X1, 2-2-2, 5 min - only last set hard

345(2)-365(2) -365(1) oops went too heavy

 

C. touch n go Power Snatch Cluster, 2.2.2 x 5 sets, 5 min - 1st set @ 155lb

155 all good, 175 all good, 185 all good, 190 all good, 195, 2.1.1., missed the second power snatch on the second two attempts

D. AMRAP in 10 minutes:

1 Rope Climb

7 Kipping HSPU (slight depth, 45lbs plate and abmat,)

9rds +1, I never rope climb

 

Tuesday - LEnd 1

5 sets @ 95-97%:

15 Thrusters @ 105lb

Row 200m

Rest 6 x work time

1:12-1:12-1:13-1:16-1:10

Wednesday - Snatch tech + MAP Sets - high %'s/low volume

Power Snatch. OHS. Snatch Balance, 1.1.1 x 10 sets, 1 min - lite loads

175 got every single set, no misses

+

Complete 1 round every minute for 20 minutes:

5 C2B Chin-ups

5 Burpees

5 Wall Balls - 20# to 10 ft

done, was hard by the end, arms sore next day

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull

A. Snatch Balance. OHS, 1.1 x 5 sets, 4-5 min - all tough sets

245 good, 165 good, 275 - 275 - 275 , got all the snatch balances but missed on the OH squats for all of them on the way up

B. Front Squat @ 20X1, 1-1-1, 4-5 min - last set tough

305-325-345 FAIL, good position but just didn't have the strength

C. Squat Clean Thruster @ 205lb, AMRAP in 5 minutes

20, a challenge to pace, never exactly sure when you will be good enough for complete another rep but I paced this one a little slow

D. 30 Bar Muscle-ups for time

3:17

Saturday 

AM - LP2

45 sec Airydne @ 97% x 3 sets, 6 min b/t sets

whoa this sucked, 34 cal, 32 cal, 33 cal

+

AMRAP Burpees to 6" OH in 60 sec x 3 sets, 7 min b/t sets

24-24-24

PM - MAP Rowing

30 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5, same pace per set from set 1 to set 30

DONE, Sub 1:25 500m pace by the end of the 20 sec, each 20 sec row was over 111m 

Sunday - off

 

Notes:  wish I was stronger, feeling good about my breathing 

week 1, new cycle

Week 1

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull

A. Power Clean and Split Jerk Cluster, 1.1 x 3 tough sets, 5 min - start @ 235lb

235 -  255 - 265 miss, couldn't power clean it, felt weak, 245

B. Back Squat @ 22X1, 3-3-3, 5 min - only last set hard

295 - 315 - 325 

C. Squat Snatch Cluster, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 5-7 min - start @ 155lb

155, got them all, 185, got them all, 205 (7 out of 10)

D. AMRAP:

5 min Bar Muscle-ups 30

5 min Kipping HSPU - 8" depth 16(closer to 10", couldn't adjust the height well

5 min Rope Climbs - 10, weakness but getting better

Tuesday - LEnd 1

5 sets @ 95-97%:

7 touch n go Squat Clean @ 165lb

15 C2B Chin-ups

200m Row

1:40 - 1:36 - 1:40 - 1:41 - 1:38

Rest 6 x work time

Wednesday - Snatch tech + MAP Sets - high %'s/low volume

Snatch Balance. OHS, 1.1 x 10 sets, 1 min - full pause @ bottom of squat each rep

got first 9 complete sets of 215 in a row, no misses, missed the OH squat on the final sets of 10

+

5 sets @ 85-90%:

15 KBS - 32kg

10 Ring Dips

15 Box Jumps - 24"

Rest same as work time

 1:20 - 1:22 - 1:14 - 1:19 - 1:17

+

10 min rest

+

3 sets @ 85-90%:

25 Wall Balls - 20#

100 Double Unders

Rest same as work time

 2:10 - 2:06 - 2:15

+

10 min

+

50 Box Jump Burpees to 24" for time - goal is sub 5 min

3:58....jump down 

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull

A. Above Knee Squat Snatch, build to a 2RM - no dropping bar b/t reps

195 good, couldn't get 205 for any

B. Front Squat @ 33X1, 1-1-1, 4 min - last set tough

285 - 305 - 320 (had another 5lbs probably)

C. Power Clean. Hang Squat Clean. Split Jerk, 1.1.1 x 10 sets, 1 min - all sets @ 205lb

Got all sets, this was easy to do but not sure I did it exactly righ

I Powercleaned, dropped, deadlifted then hang squat cleaned and went right into jerk, right?

D. 5 rounds for time:

7 Muscle-ups

20ft Handstand Walks (chip away as needed)

I suck at HS Walk but held myself to a strict standard, got all rds of Muscle Ups unbroken

16:23 

Saturday 

AM - LP2

45 sec time limit x 3 sets ALL OUT:

20 Chin-ups

AMRAP Thrusters @ 95lb in remaining time

Rest 5 min b/t

11-11-11 - this was easy, I couldn't have made this workout hard if I tried, just not enough time to feel the suck

+

50 sec time limit x 3 sets ALL OUT:

12 Burpees to 6" OH

AMRAP Power Cleans @ 135lb in remaining time

9-10-10, again, was not especially hard due to time domain 

Rest 6 min b/t

PM - MAP Rowing

30 x 30 sec Row @ 90%/30 sec rest on Rower - damper 5, same pace per set from set 1 to set 30

recorded meters for the first few rds

156-154-154-154-157-153-151-152-154-152-155-155-152-153-153-155...all the rest were over 157 b/c I started to realize I had more in the tank...the average 500m pace was low 1:30s

Sunday - off

 

Notes: I just cannot wait to compete and see what I have gained, I feel like my breathing is much better as is my snatch.  I feel like my strength is lower than I was during different phases of the program but I understand the concept of periodization so I am ok with that.  If you see something in my results however that does not make sense please let me know.. As in, I should be stronger at this lift at this point in the program but I am not.  Looking forward to squating having again. 

 

Body weight at 197 regularly for a month now, used to be 200 average.

Week 5

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Clean and Jerk, 1RM

275

B. Front Squat @ 20X1, 1RM

335, tried 345 but got dizzy on the way up

C. 30 Squat Cleans for time @ 225lb - ensure proper depth in squat (best time yet is just under 5 minutes, under 6 min is good)

6:42, quads were shot

D. 7-->1 unbroken Muscle-ups for time

4:11

This way my 4th day in a row b/c I didn't rest on Sunday...should have

Tuesday - LP2 + LEnd1

5 sets ALL OUT:

7 Power Clean and Push Press @ 135lb

10 Burpees

Rest 7 x work time

*Increase Clean and Jerks by 1 rep each set

*Increase Burpees by 2 reps each set

:39-:47-:58-:1:11-1:20

Wednesday - MAP Scenario's Didn't have a good reading day, messed up two wods here

100 Box Jumps - 24" - step down every rep (goal is under 5 min)

+ 2:37, jumped down every rep, didn't read closely

5 min rest

+

For time @ 85-90%:

Hang Squat Snatch @ 95lb - 9,7,5,3,1

DU's - 90,70,50,30,10

+5:57

5 min

+

21,15,9 @ 85-90%:

Wall Balls - 20# to 11ft

Wall Facing Burpees - jump to touch 6" over max reach with both hands on wall

+5:57 again

5 min

+

5 rounds @ 85-90%:

10 Ring Dips

Row 150m

*Under 5 min

5:09 with an extra set of ring dips after the final row...again another mess up but 5 rds under 5min for sure

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Squat Snatch, build to a 225lb for single

goal was to get 225 on my first attempt, got it on my 6th

B. Above Knee Squat Snatch. Snatch Balance, 2.2 x 4 sets, 3 min - no more than 185lbs

185 for all sets, did one Above Knee Squat Snatch directly into a snatch balance, got all sets at 185 with zero misses

C. 10 rounds for time:

2 Power Clean @ 225lb

2 Kipping HSPU to 10" depth

5:26

Saturday 

AM - LEnd tester 

For time:

21 Thrusters @ 115lb

Row 300m

21 Burpees to 6" OH

*Goal is sub 2:30 min

2:52, felt heavy during warmup, bad dinner and bad breakfast kills me when I have to go this fast, still don't know if I could have gotten under 2:30 under perfect conditions 

PM - Aerobic tester

For time:

10 rounds for time:

4 Burpees

6 KBS - 32kg

8 Wall Balls - 20# to 10 ft

*Goal is sub 9 min

8:10...did the last 5 rds faster than the first, should have started this wod faster, could have gotten under 8 min 

Sunday - off for real this time   

Notes:   

Not resting last Sunday left me deep in the hole come Tuesday and Wednesday but I make it.  Looking forward to starting next week rested.

first full week training at my very own box... :)

Week 4

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Squat Clean and Split Jerk, build to a tough single

270

B. Front Squat @ 20X1, 1 rep @ 315lb x 5 sets, 2 min - got em all

C. 7 rds for time:

3 unbroken Hang Squat Clean @ 225lb

3 unbroken Muscle-ups

7:55

Tuesday - LP2 + LEnd1

6 sets ALL OUT:

7 Thrusters @ 115lb

10 C2B Chin-ups

10 Burpees

*Increase Thrusters by 1 rep each set

*Increase C2B by 2 reps each set

*Burpees remain the same

:47 - :56 - :60 - 1:07 - 1:12 - 1:22

Wednesday - MAP Scenario's 

21,18,15,12,9,6,3 @ 85-90%:

KBS - 24kg

Air Squats

reset my wrist watch too fast before I could get my eyes on my time... ?:14

+

5 min

+

10 rounds @ 85-90%:

5 Toes to Bar

35 Double Unders

8:02

+

5 min

+

For time @ 85-90%:

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

6:03

+

5 min

+

25,20,15,10,5 @ 85-90%:

DL @ 115lb

Wall Balls - 20#

6:02

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Snatch Balance. OHS, 1.1 x 5 sets, 3-4 min

225 - 235 - 245 - 265 - 270 (got the stach balance but missed on the way up for the OHS)

B. Squat Snatch Cluster, 1.1.1 x 5 sets, 3-4 min - start @ 185lb, no more than 205lbs 

185 for 3, 205 for 2, 205 for 2, 205 for 2, 205 for 2

all misses for 205 were near misses...all forward...still a little shy about diving under the bar when tired with a decent load since I dropped 245 on myself 

C1. touch n go Power Clean Drop Set Cluster, 1.2.3.4.5 x 3 sets, 3 min - reduce load from 1, to 2, to 3, etc. with 10 sec rest b/t drops

My quads were still black and blue from the 225 hang clean unbroken wod on Monday so I decided to drop the bar here and rest as little as possible besides the final set of 5 b/c I could catch that without killing my quads

265 (fail), 245 (2), 225 (3), 205, (4), 185 (5 touch and go)

265 (fail), 245 (2), 225 (3), 205 (4), 185 (5 touch and go)

265 (1 got it), 245 (2), 225 (3), 205 (4), 185 (5 touch and go)

C2. Kipping HSPU Cluster, 2.2.2.2.2 x 3 sets, 3 min

got them all

Saturday 

AM - LEnd tester 

Row 1000m for time, why Michael why....so much pain, was not right for 20 minutes 

3:02.2

started in the 1:25 range and finished in the 1:37 range and was at 1:40 for a little

PM - Aerobic tester

For time:

Squat Snatch @ 95lb - 15,12,9,6,3

Box Jumps (30" - step down) - 10,10,10,10,10

C2B Chin-ups - 15,12,9,6,3

Box Jumps (30" - step down) - 10,10,10,10,10

I could tell I was not recovered from the row while I was warming up for this wod...caught my shin HARD on a box jump but that didn't slow me down

15:22

notes:  ready for more

last three weeks...opened up CF Syracuse took all my time up

Week 1

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Power Clean and Split Jerk, 1 rep x 6 sets, 3 min - 1st set @ 205lb, 2nd set @ 225lb, 3rd set @ 245lb, and repeat 205/225/245 loading parameter

done

B. Front Squat @ 20X1, 3-3-3, 5 min - start @ 80% RM

265(3) - 285(3) - 295(3)

C. For time:

Squat Clean @ 225lb - 6,5,4,3,2,1

Unbroken Muscle-ups - 5,5,5,5,5

had to run from the parking lot, up two flights of stairs to get from Barbell to Rings

14:58 

Tuesday - LP2 + LEnd1

3 sets ALL OUT:

10 Power Clean @ 135lb

10 Burpees to 6" OH

Rest 8 x work time

:40 - :41 - :41

+

2 sets @ 95-97%:

15 Power Clean @ 115lb

15 Burpees to 6" OH

Rest 6 x work time

1:05-1:03

Wednesday - MAP Scenario's 

For time @ 85-90%:

Row 500m

150 Double Unders

+

 3:29

Rest 5 min

+

10,9,8,7,6,5,4,3,2,1 @ 85-90%:

OHS @ 95lb

Box Jumps - 24" - step down

+

6:41

Rest 5 min

+

For time @ 85-90%:

Right Arm KB Snatch - 24kg - 15,12,9,6,3

Left Arm KB Snatch - 24kg - 15,12,9,6,3

+

3:55

Rest 5 min

+

For time @ 85-90%:

Wall Balls - 20# - 21,18,15,12,9

Toes to Bar - 7,7,7,7,7

 5:18

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Above Knee Power Snatch Cluster, 1.1 x 5 sets, 4-5 min - drop each rep, pause in hang position each rep

185 - 185 - 190 - 190 - 190 

B. Squat Snatch Cluster, 1.1.1 x 5 sets, 2-3 min - use 175lb per set

Got it 

C1. DL @ 20X0, 3 touch n go reps x 10 sets, 30 sec - use hook grip, start @ 275lb, add 10lbs per set

C2. HSPU to Extra Depth @ 20X0, 2-3 reps x 10 sets, 30 sec - no kip

did not have extra depth set up so I did 5 sec negatives to make up the difference

Saturday 

AM - LEnd tester 

For time ALL OUT:

30 Thrusters @ 95lb

Row 500m

2;42....that was painful

PM - Aerobic tester

3 rounds for time:

21 KBS - 32kg

21 Wall Balls - 20#

21 Box Jumps - 30" - step down every rep

 ran out of time...I eventually do this wod but not for another week

Sunday - off

Week 2

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Power Clean and Split Jerk, 1 rep x 8 sets, 3 min - 1st set @ 205lb, 2nd set @ 225lb, 3rd set @ 245lb, 4th set @ 255lb and repeat - got it

B. Front Squat @ 20X1, 3-3-2-2, 5 min - start @ 80% RM

265(3) - 297(3) - 308(2) - 330 (1) very close, if it was a perfect second set I would have gotten it

C. For time:

21 unbroken OHS @ 135lb

21 unbroken Chin-ups

15 unbroken OHS @ 135lb

21 unbroken Chin-ups

9 unbroken OHS @ 135lb

21 unbroken Chin-ups

5:25, no broken attempts 

Tuesday - LP2 + LEnd1

3 sets ALL OUT:

10 touch n go DL @ 225lb

100m Row Sprint

Rest 8 x work time

:36 - :37 - :36

+

3 sets @ 95-97%:

15 Thrusters @ 95lb

Row 200m

Rest 6 x work time

1:14- 1:12- 1:14

Wednesday - MAP Scenario's 

For time @ 85-90%:

GH Sit-ups - 21,15,9

Wall Balls - 9,15,21

4:09

+

Rest 5 min

+

For time @ 85-90%:

35 Burpee Box Jumps - 24" - Regional Standard

+

3:02

Rest 5 min

+

For time @ 85-90%:

15 Knees to Elbows

50 Double Unders

12 K2E

50 Double Unders

9 K2E

50 Double Unders

6 K2E

50 Double Unders

3 K2E

+

4:36

Rest 5 min

+

35 Burpee Box Jumps - 24"

3:15

+

Rest 5 min

+

For time @ 85-90%:

Row 500m

25 Air Squats

Row 500m

25 Air Squats

4:30

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Above Knee Power Snatch, build to 1RM

 220 was so very close and I just couldn't let go but I never got it...got 215

B. Above Knee Squat Snatch. Snatch Balance, 1.1 x 5 sets, 3 min - use moderate load, keep reps perfect, nothing over 200lbs 176 for all sets

C1. Power Clean Cluster, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min - 1st set @ 225lb

225 - 240 - 245.5(got them all)

C2. Kipping HSPU to Extra Depth, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min

went super deep, got them all

Saturday 

AM - LEnd tester 

5 rounds for time:

5 DL @ 275lb

10 Burpees 

*Goal is sub 3 min

2:54...after moving 3,500 sq feet of rubber matting...exhausted 

PM - Aerobic tester

3 rounds for time:

21 KBS - 32kg

21 Wall Balls - 20#

21 Box Jumps - 30" - step down every rep

no time...again 

Sunday - off

Week 3

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Power Clean and Split Jerk, quickly build to a heavy single, not a max

265lbs...super tired but that felt good, had way more but didn't want to push it, exhausted from lack of sleep

B. Front Squat @ 20X1, 2-2-1-1-1, 5 min - start @ 85% RM

 285(2) - 305(2) - 315(1) - 325(1) - 335(1)

I took like 15 minute rest periods b/w sets here b/c I was working out during the open house from my gym so people woudl walk in, I would talk to them and then catch a quick set when I was free...335 of a PR

C. 5 sets:

7 Front Squat @ 225lb

45-60 sec

7 Muscle-ups

45-60 sec

done it

Tuesday - LP2 + LEnd1

3 sets ALL OUT:

10 touch n go Power Snatch @ 135lb

12 Burpees to 6" OH

Rest 8 x work time

:57-:56-:56

+

3 sets @ 95-97%:

12 touch n go Squat Clean @ 155lb

Row 200m

Rest 5 x work time

1:35- 1:48(couldn't go touch and go, exhausted, lack of sleep) 1:39...got this touch n go, got pumped up and made it happen

Wednesday - MAP Scenario's- totally missed this day, first week of gym opening

21,18,15,12,9,6,3 @ 85-90%:

KBS - 24kg

Air Squats

+

5 min

+

10 rounds @ 85-90%:

5 Toes to Bar

35 Double Unders

+

5 min

+

For time @ 85-90%:

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

+

5 min

+

25,20,15,10,5 @ 85-90%:

DL @ 115lb

Wall Balls - 20#

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Squat Snatch, build to a 1RM

 missed 225, missed 235, and proceeded to miss 245 for 5 or 6 attempts...I was closer on these attempts then I was on previous attempts with 245 and again, totally exhausted from lack of sleep

B. 3 Position Squat Snatch (high hang, above knee, floor), 3 reps @ moderate load x 7 sets, 2 min - no fails

 165 for all sets, no fails

I ran out of time for this stuff so I did something a little crazy on sunday 

C1. DL @ 12X1, 5 reps @ 50% RM x 8 sets, 30 sec - focus on speed off the floor

C2. Strict HSPU's, AMRAP (-2) x 8 sets, 30 sec

Saturday 

C1. DL @ 12X1, 5 reps @ 50% RM x 8 sets, 30 sec - focus on speed off the floor

225 for all sets

C2. Strict HSPU's, AMRAP (-2) x 8 sets, 30 sec

14-9-6-6-6-6-5-5

One hour rest 

AM - LEnd tester 

For time:

6 Power Clean @ 175lb

10 Burpees to 6" OH

8 Power Clean @ 155lb

10 Burpees to 6" OH

10 Power Clean @ 135lb

10 Burpees to 6" OH

12 Power Clean @ 115lb

*Have some change the weights for you!!!!!!

3;38...new gym so I just set up 4 bars : )

3 hours rest 

PM - Aerobic tester

3 rounds for time:

21 KBS - 32kg

21 Wall Balls - 20#

21 Box Jumps - 30" - step down every rep

9:47...did it at 10pm at night and had to use a 32inch box. smashed by face on the gym wall but I FINALLY GOT IT DONE

 

Sunday - off

Notes: This last three weeks has been a huge transition, leaving old job...thank god, opened new gym and started classes in this period and only missed a couple workouts, pleased with that.  lost a ton of sleep but looking forward to more soon