Week 4

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. Squat Snatch Cluster, 1.1 x 8 sets, 1 min - 4 sets @ 135lb, 4 sets @ 155lb good

B. Squat Snatch, 1 rep @ 185lb every 30 sec for 15 minutes all good, no misses

C. 3 Position Hang Power Clean (high hang, above knee, below knee), 1 rep per position @ 205lb x 5 sets, 2 min all good

D. Power Clean and Split Jerk, 1 rep @ 225lb every 30 sec for 15 minutes all good

E. Back Squat @ 20X1, 2 reps @ 75% RM per min for 6 minutes - focus on concentric speed 295, good

Tuesday - Upper CP Battery + MAP Rowing

5 sets:

AMRAP Kipping HSPU to 4" Depth - off plates went a little higher, like 4.5/5 - 13/10/10/9/8

30 sec rest

25 C2B Chin-ups done

30 sec rest

1000m Row @ 80-85% 3:26- 3:34- 3:35- 3:39- 3:35

3 min b/t sets

Wednesday - MAP (30/30) 

3 sets @ 90%:

30 sec Power Clean @ 115lb 14-15-16

30 sec Front Squats @ 115lb 13-13-14

60 sec Airdyne 18-16-17

120 sec rest

+

5 min rest

+

10 touch n go Squat Snatch @ 95lbs per min for 5 minutes ugh...hard

+

5 min rest

+

21,15,9 for time:

DL @ 185lb

Lateral Barbell Burpees 6:07...I was really tired by this point

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min - start @ 185lb, add 10lbs per set

got 215 for two, first try. missed 225, rested 3 min, tried again and missed again

B. Push Jerk, 2 reps x 5 sets, 4 min - start @ 225lb, goal is 265lb for 2

225-235-245-255-265, hit it first try

C. Power Clean, build to 90% RM for a double - 10 sec b/t reps

255, got it

D. DL Cluster, 1.1.1 @ 375lb x 3 sets, 2 min - felt light

Saturday 

AM - Open 2013 114 - went hard, could improve that score if I did it again

PM - Airdyne MAP

5 x 4 min Airdyne @ 75%/2 min Airdyne @ 50%

so 315 to 330 watts is apparently not 75% b/c I could not maintain this power output for over 3 minutes.  So after the first 4 minutes my 75% became 250 to 270 watts.

 I had to change bikes after the first interval so I lost my cal. count

 

Notes: Feeling good, ready to hit it hard on monday

Week 3

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. Power Snatch. Below Knee Hang Squat Snatch, 1.1 x 8 sets, 1 min - 4 sets @ 115lb, 4 sets @ 135lb done

B. touch n go Power Snatch, 3 reps @ 175lb per min for 7 minutes done, no misses

C. Tall Squat Clean. High Hang Squat Clean, 1.1 x 8 sets, 1 min - 4 sets @ 135lb, 4 sets @ 155lb done

D. Hang Power Clean and Push Jerk, 2 reps @ 225lb per min for 10 minutes - no dropping bar b/t reps done, no misses

E. Back Squat @ 20X1, 2 reps @ 70% RM per min for 7 minutes - focus on concentric speed

270, got them done

Tuesday - Upper CP Battery + MAP Rowing

AMRAP Ring Muscle-ups to complete failure x 1 set - goal is 15+ 15, failed on 16

+

Rest as needed

+

AMRAP in 10 minutes:

5 unbroken Bar Muscle-ups

5 Kipping HSPU to 10" Depth

5 rds +2 HSPU...there is a change I forgot to count a rd and got 6+2

+

Rest as needed

+

3 rounds for time:

15 unbroken C2B Chin-ups

15 unbroken Ring Push-ups

4:40

+

Rest as needed

+

2 x 2000m Row @ 85% effort/rest 6 min b/t sets - damper 5

7:27.2 - 7:17.4 - first attempt was a true 85% based on my best 2000m time...it felt easy so I just went harder for the second

Wednesday - MAP (30/30) 

3 sets @ 90%:

60 sec Thrusters @ 75lbs

60 sec Double Unders (sub in Airdyne if not possible with foot)

90 sec rest

26/16 cal airdyne - 29/15cal - 27/16cal

+

5 min rest

+

15 Burpees to 6" OH per min for 5 minutes done

+

5 min rest

+

3 sets @ 90%:

60 sec Wall Balls - 20# to 10 ft went with 30lbs Ball

60 sec Double Unders (sub in Airdyne if not possible with foot)

90 sec rest

 27/14 cal. - 27/15 cal. - 29/19 cal.

Thursday - off

Got the stomach bug Friday...left work early, in bed for two days...lost 6 lbs in 48 hours

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min - start @ 185lb, add 10lbs per set

B. Push Jerk, 2 reps x 5 sets, 4 min - start @ 225lb, goal is 265lb for 2

C. Power Clean, build to 90% RM for a double - 10 sec b/t reps

D1. DL Cluster, 1.1.1 @ 375lb x 3 sets, 10 sec

D2. AMRAP Kipping HSPU to 10" Depth x 3 sets, 180 sec

Saturday in bed

AM - Open 2013

PM - Airdyne MAP

5 x 4 min Airdyne @ 75%/2 min Airdyne @ 50%

 

Sunday 

13.3...22 muscle ups...glad I didn't shit my pants hanging on the rings...the bug is not done with me yet but my energy levels are coming back...still on the toilet often.  Ready to keep pushing.

  

Week 2

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. Tall Squat Clean. High Hang Squat Clean, 1.1 x 7 sets, 1 min - start @ 115lb, add 10lbs per set, focus on speed under bar got them

B. Above Knee Hang Squat Clean, 3 unbroken reps per min for 10 minutes - all sets @ 235lbs

got them

C. Muscle Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 @ 135lb x 6 sets, 1:30 min

got them

D. Back Squat @ 20X1, 2 reps @ 65% RM per min for 8 minutes - focus on concentric speed

250 

Tuesday - Upper CP Battery + MAP Rowing

10 rds:

3 unbroken Bar Muscle-ups x 7 sets

21 Strict HSPU

3 Rope Climbs

15 Strict HSPU

3 Rope Climbs

9 Strict HSPU

3 unbroken Ring Muscle-ups x 7 sets 14:08

+

Rest as needed - 10 min

+

Complete 1 round per minute for 10 minutes:

7 Toes to Bar

7 Clapping Push-ups done - the toes to Bar for this wasn't too hard but the clapping was getting close to impossible for unbroken sets, felt good to work that hard w/ body weight pressing

+

Rest as needed

+

3 x 1000m Row @ 85-90% effort/rest 3 min b/t sets - damper 5

3:27 - 3:26.5 - 3:21.8

Wednesday - MAP (30/30) 

5 sets @ 90%:

30 sec Thrusters @ 95lbs

60 sec Double Unders

90 sec rest - 15/100 - 14/80 - 15/82 - 15/80 - 15/89

+

5 min rest

+

5 sets @ 90%:

45 sec Wall Balls - 20# to 10 ft went w/ 30#

45 sec DL @ 135lb - consistent pace

90 sec rest 21/25 - 20/21 - 19/22 - 20/23 - 21/24

this was a hard day but fun

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 x 4 sets, 4 min - start @ 185lb

185-190-195-205 (missed first try, got my second try)

B. Squat Clean and Split Jerk Cluster, 1.1 x 3 sets, 4 min - start @ 245lbs, add 10lbs per set

245 good, 255 got first - missed jerk on second, 265 missed first jerk, missed second clean...fatigued 

C. Split Jerk, 1 rep @ 235lbs x 5 sets, 1:30 min - focus on doing the reps well

went well, definitely needed this extra work, already feeling better, I didn't film myself, maybe I will be able to soon, time is tight 

D. Romanian DL with Straps @ 50X0, 2-2-2-2, 4 min

305-325-345-365, the last set was getting heavy

Saturday 

AM - Open 2013

337 - right foot is injured but I am hoping all I will have to avoid are double unders, box jumps and split jerks

PM - Airdyne MAP

30 x 40 sec Airdyne @ 75%/20 sec Airdyne @ 50%

485 cal - 9.29 miles

 

Notes: was pumped to get the snatch complex on Friday at 205.  13.2 was a good score for me.  All in all I am happy to be working on weaknesses, upper body body weight pressing stamina and heavy overhead

Week 1

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. High Hang Squat Snatch, 3-3-2-2-1-1, 1 min - start @ 115lbs, add 5lbs total per set got them

B. Hang Squat Snatch, 2 reps per min for 10 minutes - all sets @ 185lbs got them all

C. High Hang Power Clean, 3-3-2-2-1-1, 1 min - start @ 155lbs, add 5lbs total per setgot them

D. 2 touch n go power clean and overhead @ 205lb every 30 sec for 5 minutes got them

E. Back Squat @ 20X1, 2 reps @ 60% RM per min for 10 minutes - focus on concentric speed

235 - went well

Tuesday - Upper CP Battery + MAP Rowing

10 rds:

3 unbroken Kipping HSPU to 10" Depth

3 unbroken Ring Muscle-ups

--sub 8 min is the goal - 12:07 - 

This was the first time using paralletes for 10" depth instead of boxes - might have made the HSPU harder I suppose.  I ended up breaking up the 7th 9th and 10th round of HSPU, my arms just gave out.

+

Rest as needed

+

3 rounds for time:

20 unbroken C2B Chin-ups

15 unbroken Ring Dips - 7:02

I broke up the last round of ring dips - I would have had to wait minutes to make my last set unbroken...chest and arms were spent

+

Rest as needed

+

5 x 500m Row @ 85-90% effort/rest 2 min b/t sets - damper 5

1:33.9 - 1:35.8 - 1:35.8 - 1:35.4 - 1:35.4

Wednesday - MAP (30/30) 

5 sets @ 90%:

30 sec Power Snatch @ 95lbs 11 - 10 - 11 - 11 - 11

30 sec Back Squats @ 95lbs   15 - 13 - 12 - 12 - 14

30 sec Lateral Barbell Burpees8 - 8 - 7 - 7 - 7 - 7

90 sec rest

+

5 min rest

+

5 sets @ 90%:

30 sec Power Clean and Overhead @ 95lbs 12 - 11 - 12 - 12 - 12

60 sec Double Unders 76 - 74 - 61 - 60 - 79

90 sec rest

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Power Snatch, build to a tough single 215 - got it first try and decided to move on

B. Squat Clean and Split Jerk, build to 275lb for a single 

missed 255 jerk once, went to 265, missed the jerk twice, moved on, really frustrated

C. Split Jerk, 2 reps @ 205lbs x 5 sets, 2 min - focus on doing the reps well

got it but I pressed out of few of the second reps

D. AMRAP Kipping HSPU x 1 set to complete failure

21...little disappointing

 

Saturday 

AM - Open 2013 176...wanted 180

PM - Airdyne MAP

30 x 35 sec Airdyne @ 75%/25 sec Airdyne @ 50%

50% watts under 100

75% watts over 315

total cal. 476

total distance 9.27 miles

 

Notes: I just want to be better than I am right now.  I am frustrated with my Upper CP Battery performances but that has always been my biggest weakness.  Frustrated with my Jerk numbers.  Frustrated with 13.1.  All this frustration has increased my motivation and focus.  

I am interested in trying to add a second AM/PM day...which day would that happen?  I might be able to do it on Wednesday.  Even if I cannot swing a second PM day, I want to do more volume.  I think I can handle it and I think it would make me better...just a little more though.

 

 

 

 

 

 

Week 5

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Above Knee Hang Power Snatch, 2 reps per min for 10 minutes - start @ 185lb, nothing above 205lbs

185 and then all 195 - no wraps, some of my previous weights (like 1 to 2 months ago) were with wraps, stopped using them

B. Squat Clean Thrusters, complete 2 reps @ 215lb per min for up to 10 minutes - stop if you fail

got all reps...this was not challenging, could have gone 20 minutes without a miss

C1. Medium Grip Bench Press @ 20X1, AMRAP @ 225lb x 5 sets, 2 min 

6-6-6-6-6

C2. DL, 1 rep x 5 sets, 2 min - start @ 395lbs, add 10lbs total per set

got them all

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

AMRAP Ring Muscle-ups wearing a 20lb vest

1 mile Airdyne @ 90%

3 min rest

3 muscle ups/2:41 - 4 muscle ups/2:57 - 5 muscle ups/2:43

+

5 min rest

+

3 sets:

30 C2B Chin-ups

2 min Box Jump Overs - 24" - no rebounding

3 min rest

40 - 39 - 40 box jump overs 

+

5 min rest

+

10-->1 unbroken for time:

Ring Dips

Toes to Bar

*Goal is sub 5 min

6:43 - a fair representation of my best time at that point in the workout 

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

15 Power Snatch @ 75lbs

30 Double Unders

9 rds + 25 Doubles

--10 min rest

10 min @ 90%:

15 KB Front Squats @ 24kg/arm

300m Row

5 rds + 36 meters

--10 min rest

10 min @ 90%:

15 Shoulder to Overhead from behind the neck @ 115lbs

20 Hand Release Burpees

25 cals AD

2 rounds + 3 cal. 

This day left my legs very sore on Thursday and a little bit on Friday  

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test

A. Squat Snatch, 1 rep @ 185lb x 4 sets, 90 sec got them

B. Squat Snatch, 1 rep x 4 sets, 2:30 min - start @ 195lb, add 10lbs per set 

195-205-215-225(miss)  I took another 2:30 min rest and tried 225 again, missed again, and then again, and then again.  

C. C&J, build to 95% RM 265, got it first try

D. Front Squat @ 20X1, 2 reps @ 85% RM per min for 5 minutes 300lbs, not as hard as last monday

E. "Isabel" as rx'd - sub 2 min 2:10, might have paced it a bit slow but 2:10 is close to my best at the time

Saturday 

AM - "Chipper" MAP

2012 Regionals Event 4 17:59 - last years regional it was 20:10...felt good about that

PM - MAP AD or Row - low %'s

10 x Row 500m @ 75%, 1 min b/t sets - damper 5

all rounds were 1:47 to 1:48

 

Notes - I feel like my split jerk has gotten rusty, needs some practice. Wods with strict upper body pressing movements I am not great at...as you can see with the ring dip/pushup wods.  Was pumped to see my time for the regional wod drop so much.  This next week looks like a lot of fun, cannot wait for the open.

Was sick on Sunday, bad cold, still sick on Monday, still coughing up shit on Saturday. 

Week 4

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Squat Snatch, 2 touch n go @ 185lb per min for 10 minutes done, no misses

B. Power Clean and Push Jerk, 2 touch n go @ 215lb per min for 10 minutes done, no misses

C1. CGBP @ 20X1, 2 reps @ 240lb x 6 sets, 1 min done, no misses

C2. DL, 1 rep x 6 sets, 1 min - start @ 375lbs, add 10lbs total per set done, no misses

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

AMRAP Muscle-ups wearing a 20lb vest

2 min Box Jumps - 30" - step down

2 min rest

2 muscle ups/33 box jumps, 4 muscle ups, 34, 5 muscle ups, 34 - just had to get the hand of the movement with the weight.

+

5 min rest - i assume this is 5 min total b/w and not 7?

+

2 sets:

35 C2B Chin-ups

2 min Airdyne @ 80%

2 min rest

35 w/ 1 break/ 32 cal - 35 w/ 2 break/31 cal - 35 w/ many breaks/30 cal 

+

5 min rest

+

4 rounds for time:

Row 500m

25 Push-ups

*Goal is sub 10 min - 12:55 - don't know if it was just a function of sickness or lack of training drive but sub 10 was not close to possible today, ideal conditions it still seems far away.

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

15 Hang Squat Snatch @ 65lbs - accidentally did squat snatch instead of hand squat

100 Double Unders

3 rds + 63 D. Unders 

--10 min rest

10 min @ 90%:

5 Power Clean @ 115lb

10 Hand Release Burpees - no jump @ top

15 cals AD

5 + 5 power cleans 

--10 min rest

10 min @ 90%:

15 Shoulder to Overhead @ 95lbs

15 GH Sit-ups

15 Air Squats

lost track here, went hard, I do believe I got 7 rds + 15 Overhead 

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test

A. Squat Snatch, build to 90% RM - then perform 3 singles @ that load, rest 3 min b/t sets

I couldn't snatch to save my life, missed 220 6 times, 

B. C&J, build to 90% RM - then perform 3 singles @ that load, rest 3 min b/t sets

255 - no problems 

C. Front Squat @ 20X1, 3 reps @ 80% RM per min for 5 minutes

285 - hard but got it all 

D. For time:

10 Power Snatch @ 135lb

0.5 mile Airdyne

10 Power Snatch @ 135lb

*Sub 2:15 min  2:24 - good effort, very very close to my best possible time

*Snatches need to be unbroken

Saturday 

AM - "Chipper" MAP

AMRAP in 15 min:

50 OHS @ 95lbs

50 Lateral barbell burpees - 2 foot jump/landing

50 Front Squats @ 95lbs

50 Lateral barbell burpees

50 Back Squats @ 95lbs

50 Lateral Barbell Burpees

*Goal is to complete 1 round (or get close)

*Best score yet is 23 burpees into the back squats for males

11 burpees after the back squats 

PM - MAP AD or Row - low %'s

3 sets:

2 min AD @ 50% - about 120 watts

2 min AD @ 75% - about 210 watts

2 min AD @ 50% 120

2 min AD @ 90% 315 to 350 watts 

 

notes: feeling good, definitely feel like front squats are my issue - strength and stamina.  Frustrated to be sick but happy to be back and without missing any workouts.  Ready to go hard 

Week 3

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Power Snatch, 2 touch n go Power Snatch @ 175lb per min for 8 minutes done

B. touch n go Squat Clean Thruster @ 205lb, 3 reps per min for 6 minutes

first 4 sets good - missed final rep on the 5th set - started to jerk the bar on the 6th set and still missed the final rep

I could have hit all these reps easy if I went with a thruster jerk instead of a thruster push press...probably not allowed though so I waited till I was failing to use the jerk

C1. MGBP @ 20X1, 3 reps @ 235lb x 6 sets, 1 min done

C2. Romanian DL @ 30X0, 3 moderate reps x 6 sets, 1 min 355 all sets

I was very sore this day from the comp on saturday...the increased ROM for the deadlifts on saturday left my posterior chain very sore and tired

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

8-10 Ring Muscle-ups got 10 unbroken on all sets, 3rd set of max effort

1:30 Box Jump Overs - 24" - no rebounding - high pace 33-31-33

2 min rest

+

5 min rest

+

3 sets:

25 C2B Chin-ups 25 unbroken on first 2 sets, third set was 15 and then doubles

1:30 min Airdyne @ 80% 22-21-22 cal.

2 min rest

+

5 min rest

+

3 sets:

30 Push-ups broken from first set

1:30 min Row @ 80% 440-440-465

2 min rest

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

10 Squat Snatch @ 75lbs

10 Toes to Bar

10 Box Jumps - 36" - climb down/no rebounding

4 rds + 10 TTB

--10 min rest

10 min @ 90%:

10 Hang Power Clean @ 95lbs

10 Lateral Barbell Burpees

10 GH Sit-ups

7  + 1 situp - i believe, I might have lost track

--10 min rest

10 min @ 90%:

10 Shoulder to Overhead @ 115lbs

10 Russian KBS - 32kg

10 cals AD

7 + 1 cal

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test

A. Squat Snatch, 1 rep per min for 5 mins @ 175lbs got them

B. Squat Snatch, 1 rep per min for 6 mins - start @ 185lbs, add 10lbs per min got them!

C. Squat Clean, 1 rep per min for 5 mins @ 225lbs got them

D. Squat Clean, 1 rep per min for 6 mins - start @ 235lb, add 10lbs per min got them!

E. Front Squat @ 20X1, 1 rep @ 95% RM x 3 sets, 3 min 335, got them all, not a problem

F. 3 rounds for time:

10 Power Clean @ 155lb

15 Lateral barbell Burpees

*Sub 3 min these type of workouts always give me butterflies - 3:36 - I estimate 3:20 with perfect pace

Saturday 

AM - "Chipper" MAP

Complete the following with a 30 sec on/30 sec off fashion - i.e. you are only allowed to complete work within the 30 seconds, goal is high effort, CONSISTENT intervals:

100 Box Jumps - 30" - step down went 32"

100 KBS - 32kg went 34kg

100 Burpees - no jump @ top

100 Thrusters @ 65lbs

30:18

PM - MAP AD or Row - low %'s

Row 500m @ 50%,75%,50%,80%,50%,85%,50%,90%,50% - damper 4

50% = 2:15 to 2:25

75% = 1:45 strict

80% = 1:40

85% = 1:35

90% = 1:30, all strict 

I did not enjoy the workout at all buddy...but I have a short memory 

 

Notes: started to feel a little cold on Friday...sick today.  Planning on feeling better tomorrow.  Doesn't seem to influence my training much.  Very happy with my progress and numbers this week. 

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Power Snatch, 1 rep per 20 sec for 10 minutes - all sets @ 185lbs, stop if you begin to fail

got them all

B. Power Clean. Front Squat. Overhead. Back Squat. Overhead, 1.1.1.1.1 per min for 10 minutes - start @ 225lb- 235 -240 -240 -235 -235 -230 -230 -230 -230...ugh, limiting factor for weight was the first Overhead

C1. CGBP @ 20X1, 3 reps @ 225lb x 6 sets, 1 min done

C2. DL @ 20X0, 3 reps @ 405lb x 6 sets, 1 min done

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

8-10 Bar Muscle-ups

1:30 Airdyne @ 80%

2 min rest 10 muscle-ups every time, unbroken, cal count 32-32-34

+

5 min rest

+

3 sets:

30 Chin-ups

1:30 min Box Jumps - 30" - step down every rep - high pace

2 min rest 30 unbroken, 23 box jumps - 20 then 10 pullups, 21 Box J - 30 UnB, 23 Box J

+

5 min rest

+

3 sets:

25 Ring Push-ups - touch shoulders to rings broken from start

1:30 min Row @ 80% 435m - 441m - 461m

2 min rest

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

6 Power Snatch @ 135lb

15 Lateral Barbell Burpees

50 Double Unders

 5 rds + 1 PS

--10 min rest

10 min @ 90%:

6 Front Squat @ 135lbs

9 Toes to Bar

12 Box Jump Overs - 24"

 7 rds + 6 FS

--10 min rest

10 min @ 90%:

6 Push Jerk @ 135lb

12 Pistols

15 cals AD

4 rds + 6 PP

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test I couldn't resist doing the snatch work, skipped the Cleans

A. Squat Snatch, 1 rep per min for 5 mins @ 175lbs Done

B. Squat Snatch, 1 rep per min for 5 mins - start @ 185lbs, add 10lbs per min got them all

C. Power Clean, 1 rep per min for 5 mins @ 225lbs done

D. Power Clean, 1 rep per min for 5 mins - start @ 235lb, add 10lbs per min skip

E. Front Squat @ 20X1, 2 reps @ 90% x 3 sets, 3 min 320 - 3x2, good

F. For time - full effort:

15 Thrusters @ 135lbs

30 cals AD

15 Power Clean @ 135lbs

*Sub 2:15 min (meant sub 3:15 last week) 3:28...paced it well, quad fatigue limited me, my breathing wasn't maxed out at all

Saturday- CNY Hammerhead Competition 

Event 1

10 min AMRAP

7 Hang Snatch - 135

25 yard plate push (45lbs metal plate over artificial turf)

25 yard plate drag (45lbs metal plate, feet on plate, walking on hands...hard)

50 yard sprint

almost 5 completed rds...first place 

Event 2

500 m row

then...

21-15-9

Deadlift 245 (only 25lbs metal plates on the bar for increased ROM)

Pushups with Hands on 45lbs plates (increased ROM)

GHD situps 

6:21...first place, only athlete to finish under the time cap

felt amazing to win with so many CFS members watching...thanks coach

Beat some studs, a dude who finished 7th in the Southeast regional last year came in second

Notes:  my snatch work on friday might have been my best ever, caught 225 perfectly on first try with minimal rest...its nice to have my squat snatch for feel so consistent.  Feel fine after the competition...ready to keep pushing for the open

Week 1

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Squat Snatch Cluster, 1.1.1.1.1.1.1 x 4 sets, 4-6 min - start @ 175lb

went touch and go accidently

175 good, 185 1 miss, 186 good, 190 good, 195...shit show, multiple misses and I couldn't get the seventh due to fatigue

B. Power Clean. Front Squat. Split Jerk, 1.1.1 x 7 sets, 1 min - start @ 225lb, nothing over 250lbs

225, 250 for next 6 sets, got them all

C1. CGBP @ 20X1, 4-5 reps x 5 sets, 2 min 

225 for 5x5...ran out of time so I didn't adjust the weight, could have done more

C2. DL @ 20X0, 5-4-3-2-2, 2 min - build per set, nothing killer

405-5, 425-4, 445 -3, 465 - 2, 465 -2...had a tight low back the next day but got over it quickly...didn't slow me down this week

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

8-10 Ring Muscle-ups

2 min Airdyne @ 75%

2 min rest

10 mups/34 cal, 10/32, 9/36...I assumed 8 to 10 unbroken was the goal

+

5 min rest

+

3 sets:

20-25 C2B Chin-ups

2 min Box Jump Overs - 24" - land on top every rep, no rebounding

2 min rest

21 pullup/36, 21/36, 25/36, again, unbroken pullups was the goal 

+

5 min rest

+

3 sets:

30-35 Push-ups

2 min Row @ 75%

2 min rest

31/528, 30(lots of breaks)/530, 35(lots of breaks)/550

 

I broke the pushups up 5 to 6 times each set after the first unbroken round 

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

10 Squat Snatch @ 95lb

100 Double Unders

4 rds

--10 min rest

10 min @ 90%:

10 Power Clean @ 95lbs

10 Lateral Barbell Burpees

7 to 8 rds...lost track

--10 min rest

10 min @ 90%:

10 Push Press @ 95lbs

15 Toes to Bar

20 cals AD

4 rds + 4 ttb

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test

A. High Hang Power Snatch, 3 reps @ 135lb x 3 sets, 2 min - full pause in hang position, explode done

B. High Hang Squat Snatch, build to a tough single 

190...tried 195 twice, not quite high enough

C. High Hang Squat Clean, 3 reps @ 185lb x 3 sets, 2 min - full pause in hang done

D. High Hang Squat Clean, build to a tough single 

 285...PR

E. Front Squat @ 20X1, 3 reps @ 85% x 3 sets, 3 min

300lbs 3x3, heavy but good form

F. For time:

15 Squat Clean @ 135lb

Row 300m

15 Squat Clean @ 135lb

*Sub 2:15 I hope this was a typo b/c this time is well beyond me at this point, I rushed this workout a little, took all the prescribed rests but moved fast so my time here might be a little slow...I got 3:42.  First 15 reps unbroken, rowed about 1:35 and after the 16th rep of the Squat clean I knew I would have to do all singles...my quads weren't standing me up out of the bottom... If I paced it perfectly and I was on fresh legs I could get 3:00 to 3:15 probably

Saturday 

AM - "Chipper" MAP

3 sets @ 90%:

35 Power Snatch @ 75lbs

15 Burpees to 6" OH

35 Air Squats

15 Burpees to 6" OH

35 Box Jumps - 20"

15 Burpees to 6" OH

Rest 5 min b/t sets

*Fraction things as needed to keep everything manageable and sustainable 

6:57 - 6:55 - 6:41

PM - MAP AD or Row - low %'s

30 x 30 sec AD @ 50%/30 sec AD @ 75%

50% was 15 mph and 75% was b/w 21 and 22 mph

total distance 9.40 miles and total calories was 436

Sunday - off
feel good...the wod on friday reminded me of a weakness I know I have, moderate load from squats for volume...ready for more

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