Wednesday October 29, 2014

A. Hang Snatch from mid thigh(Pause at Position) x 3 reps x 5 sets, rest as needed between sets.
70%-75% of your best snatch-Squat
     - Worked to 155#. Technique felt OK today
B. Snatch Pull, 110% x 3 reps x 3 sets, rest 1:30 between sets.
     - 225#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1
70% x 5 reps @ 22x1
60% x 5 reps @ 22x1
     - 155, 165, 185, 195
+
Rest 3 Hours
+
PM Session
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
+
Rest 3 Minutes
+
6 Minutes @ 85%:
10 Wall Balls
10 Kettlebell Swings @ 70/53 lbs
Run 100 Meters
+
Rest 3 Minutes
+
6 Minutes @ 85%:
35 Double Unders
10 Calorie Airdyne
+
Rest 3 Minutes
+
6 Minutes @ 85%:
Run 100 Meters
12 Walking Lunges
2 Muscle Ups
+
Rest 3 Minutes
+
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
Keep track of first set + last set and compare scores—want consistency

     - Not a great job keeping track of rounds. This was tough overall but I held a decent aerobic pace throughout

Monday October 27, 2014

A. High Bar Back Squat Clusters @ 20x1, 1.1 reps x 4 sets @ 90%, rest 2-3 minutes between sets/rest 20 seconds between clusters
     - 295#. Felt fucking heavy today for some reason
B.  Squat Snatch of the following weights:
85% x 4 total reps, rest as needed between sets- 1 rep at a time
90% x 4 total reps, rest as needed between sets- 1 rep at a time
     - OK at 175. Struggled with 185. Got only one rep. Failed about 3 and then backed down to 175. Just a shitty training day today.
C. Clean and Jerk of the following weights:
85% x 4 total reps, rest as need between sets- 1 rep at a time
90% x 4 total reps, rest as needed between sets- 1 rep at a time

     - Worked to 235# Squat Clean

     - Overall, just not a good training day. Felt really beat down and this was coming off a rest day!!! Skipped the last part of AM session and the entire PM session!!!

Saturday October 25, 2014

A. Squat Clean, build to 90% of you best max. 7 Attempts.
     - Worked to a new PR weight of 260#!!! Didn't feel too hard and I definitely felt like I had more in me. This is a PR of 15#!! Last PR was back in June.
+
B. For Time of the following:
9 Burpee Pull-Ups
400 Meter Run
15 Burpee Pull-Ups
800 Meter Run
21 Burpee Pull-Ups
400 Meter Run
15 Burpee Pull-Ups
800 Meter Run
9 Burpee Pull-Ups
400 Meter Run

     - Time was 20:15. Runs were tough. Maintained a decent, steady pace

Friday October 24, 2014

A. High Bar Back Squat @ 20x1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
     - 285#
B. Squat Snatch of the following @ 73%-76% of the following:
1 rep from above knee + 1 rep from floor x 4 sets, rest as needed between sets
     - 145#, 155#
C. Split Jerk of the following:
80% x 1 rep, 83% x 1 rep, 85% x 1 rep, 87% x 1 rep, 85% x 1 rep, 83% x 1 rep, 80% x 1 rep, rest as needed.
     - Worked to 235#
D1. Romanian Deadlift @ 85% of best clean, 3 reps x 4 sets, rest 1:30 between sets.
     - 245#
D2. AMRAP 25 Seconds Kipping Ring Dips x 4 sets, rest 1:30 between sets.

     - 26, 22, 17, 18

Wednesday October 22, 2014

A. Snatch Cluster(ground- 1 Position), 1.1 x 4 sets, rest as needed between sets.
Power Snatch Position
     - Worked to 150#
B. Snatch Deadlift, 110% x 3 reps x 3 sets, rest 1:30 between sets.
     - 225#

C. Front Squat Moderate of the following:
70% x 2 reps @ 20x1
70% x 3 reps @ 20x1
75% x 3 reps @ 20x1
75% x 3 reps @ 20x1
80% x 3 reps @ 20x1

     - 195, 215, 225

Tuesday October 21, 2014

3 Sets of the following:
A1. Kipping Swings x 10 reps, rest 1 minute between set
-10 swings
A2. Strict Ring Pull-Ups, 4-5 reps, 4-5 second pause at top, rest 1 minute between sets.
A3. Bar Dips Tempo @ 53x1, 4-5 reps, rest 90 seconds between sets.
     - This shit all hurt....bad!! Ring pull-ups killed my elbow and dips felt bad on my shoulder. Whatever, I got through it.

HSPU Work: 1 strict HSPU EMOM (Every Minute On the Minute) for 10 minutes. As you get better feel free to add reps.
     - Did total of 15:00. Did OTM for first 5:00 then every :45 for the last 10. Started failing right at the end and called it a day.
+
3 Rounds of the following:
5/Pistols Each Side Alternating
1 Legless Rope Climb + 1 Rope Climb w/ Legs
10 Toes to Bar
     - Rope climbs were absolute murder on my elbow. Especially going down.
+
B. Push Jerk, work to heavy set of Cluster of 1.1, 5 attempts. Rest as needed between sets. This is not a maximum weight.
     - Worked to 210. Felt heavy.

C. Clean Pull @ 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 275#

D. Hang Power Clean, 3 reps x 3 sets, rest as needed between sets.
Use  85%-88% of 2 Rep –Essentially go up in weight from last week about 10-15 lbs
E. On the Minute, Every Minute x 10 Minutes of the following:
Even Minute: Pendalay Barbell Bent Over Row @ 30x1, 4-5 reps
Odd Minute: Weighted Bar Dips, 3-4 reps @ 20x1

Decided I'd had enough and skipped the last part of the workout. It was an 1:40 workout as it was!!!

Monday October 20, 2014

A. High Bar Back Squat @ 20x1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
     - 285#
B.  Squat Snatch of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
     - 155#, 165#, 175#
     - Then did some heavy sets at 185# and 205#  (New PR!!!!!!)
     - My technique has come a loooong way in just a few months. I am starting to snatch big boy weight finally. I'm also getting pretty consistent at 185# which seemed like an impossible goal weight for the longest time. I am shocked that I got 205 after jumping straight to that weight from 185. I'm even more shocked that it was a really clean attempt with no step forward!!

C. Clean and Jerk of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
     - Ouch! These still just fucking kill my elbow. Worked up to 225#.

D. On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 2 Power Snatches @ 85-90% of 1 Rep Max
Even Minute: 3-4 Muscle-Ups
     - 145# power snatches. These felt pretty sloppy actually. Weird doing these after all that squat snatching.
     - Muscle ups were fairly easy. 4 each round.

Sunday October 19, 2014

Monday PM session

PM Session:
24 Minutes on the Clock- Every 6 Minutes Complete the Following:
50 Double Unders
8-10 Strict Handstand Push-Ups(No more than 3 sets at these)
12 Overhead Squats @ 95/65 lbs
400 Meter Row
Rest with time that is left over from the 6 minute cap

     - Obviously couldn't do the strict HSPU as Rx'd. Instead I did deficit kipping HSPU and still struggled a bit. I'm pretty sure I didn't get 8 every round. My sets were about 3:30 each. 

Saturday October 18, 2014

Took a pseudo rest day today. Wasn't feeling the programmed workouts so instead worked some snatch technique

Squat Snatch

5 sets of 5 reps on the minute @ 95#
4 sets of 4 reps on the minute @ 115#
3 sets of 3 reps on the minute @ 135
2 sets of 2 reps on the minute @ 145#

Friday October 17, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
Use same weight as Monday, October 12th
     - All sets @ 265#
B. Squat Snatch of the following @ 70%-73% of the following:
1 rep from above knee + 1 rep from floor x 5 sets, rest as needed between sets
     - 135# x 2, 145# x 2, 155# x 1
C. Clean and Jerk of the following:
80% x 1 rep, 82% x 1 rep, 84% x 1 rep, 86% x 1 rep, 80% x 1 rep, 82% x 1 rep, rest as needed.
     - 185# (Sq Cln), 205# (Sq Cln), 225# (Sq Cln), 205# (Pwr Cln), 225# (Pwr Cln)
     - Cleans and Jerks felt AWFUL on my elbow today.

D1. Clean Halting Deadlift @ 85% of best snatch, 4 reps x 4 sets, rest 1:30 between sets.
Stop at mid thigh position for 3 seconds, then go back down to ground for 1 second pause
     - 235#
D2. Clean @ 105% x 5 reps x 4 sets, rest 1:30 between sets.

     - 255#

     - Very mediocre training day today. Just not all there physically or mentally. Had a lot of those lately. The grind of training has been really tough lately. May need to take some time away.

Wednesday October 15, 2014

AM Session
A. 2 Position Snatch(floor-mid thigh), 80% x 1 rep x 3 sets, 83% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 135, 155 (f on the last complex @ 155)
B. Snatch Pull, 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 205
C. Muscle Snatch, on the minute, every minute x 8 minutes @ 100% from September 24th x 1 rep--
     - 135. A couple misses at this weight
D. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
65% x 4 reps @ 22x1
70% x 4 reps @ 22x1
60% x 4 reps @ 22x1
     - 165, 185, 195
+
Rest 3 Hours
+
PM Session
3 Rounds for time of the following:
50 Double Unders
10-15 Chest to Bars Unbroken—Choose number that you know you will go unbroken
15 KB Thrusters Double Arm @ 53/35 lbs
200 Meter Run

     - Did this @ home with 10 CTB. Time was 11:00. A lot of time spent in walking to and from the pull-up bar. Did KB Thrusters in sets of 9/6. Double Unders went OK. Just a couple misses. CTB's were all unbroken (kipping, no butterfly). Worst part suprisingly was the run. Last run was more like a limp to the finish line. This one was tough.

Tuesday October 14, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
8-10 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1(Increase Height if Needed)
10 Toes to Bar
30 Double Unders
     - Did about 6 HSPU's to one abmat
+
3 Rounds of the following:
6/Pistols Each Side- Do all 6 on one side, and then all 6 on other side
8-10 Strict Ring Dips-Perfect Position
1 Legless Rope Climb + 1 Rope Climb Legs
     - Holy shit, rope climbs were MISERABLE because of right elbow!

+
B. Push Press from Front Rack( 3 reps) + Behind Neck Push Jerk(2 reps) x 4 sets, rest 1:30 between sets. These are clusters, so do 3 reps without dropping, then do 2 reps for behind neck push jerk.
     - 155#

C. Clean Pull @ 100% x 3 reps x 3 sets, rest 1:30 between sets.
     - 275#

D. Hang Power Clean @ 80% of 2 rep from last week, 3 reps x 3 sets, rest 1:30 between sets.
     - 185#

E. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3-4 reps of Close Grip Bench Press
Even Minute: 3-4 Weighted Pronated Pull-Ups

     - 185# bench, 44# Pull-Up

Monday October 13, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B.  Squat Snatch of the following weights:
75% x 1 rep, every 30 seconds x 2 minutes(4 total reps), 80% x 1 rep, every 60 seconds x 4minutess(4 total reps), 85% x 1 rep, every 90 seconds x 3 minutes(2 total reps)

     - 155, 165, 175
C. Clean and Jerk of the following weights:
75% x 1 rep, every 45 seconds x 3 minutes( 4 total reps), 80%, every 60 seconds x 4 minutes( 4 total reps), 85%, every 90 seconds x 3 minutes(2 total reps)
     - 185, 205, 225 (all squat snatches)

D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 2-3 Muscle-Ups
Even Minutes: 4 each/leg heavy front rack walking lunges

      - 185# on the lunges. 3 muscle ups per round

Saturday October 11, 2014

4 Rounds for time of the following:
400 Meter Run
15 Chest to Bar Pull-Ups
8/each leg Front Rack Walking Lunges @ 135 lbs/95 lbs
12 Lateral Burpees Over Bar
8 Shoulder to Overhead @ 135/95 bs
40 Double Unders

     - Time was 26:20. Split the CTB's as follows 8/7, 5/5/5, 5/5/5, 5/5/5. Should have pushed harder through these as I lost a ton of time here. Lunges, STO's and Double Unders were all unbroken except for a couple minor misses on the dubs. Burpees got real slow and runs did as well. 

Friday October 10, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
Use same weight as Monday, October 6th
     - 255#
B. Squat Snatch, 65% x 1 reps x 3 sets, 70% x 1 x 3 sets, rest 2 minutes between sets.
     - 135, 155
C. Clean and Jerk, 60% x 1 x 3 sets, 65% x 1 x 2 set, 70% 1 x 2 sets, 75% x 1 x 2 sets, rest 2 minutes between sets.
     - 165#, 185#, 205#. All Squat Cleans

D1. Romanian Deadlift @ 80% of best clean, 5 reps @ 20x1, x 4 sets, rest 1:30 between sets.
     - 225#
D2. Snatch Shrug @ 100% x 6 reps x 4 sets, rest 1:30 between sets.

     - 205#

Wednesday October 8, 2014

A. 2 Position Snatch(floor-mid thigh), 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 135, 155

B. Snatch Deadlift, 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 205#

C. Muscle Snatch @ 75% of Heavy 1 Rep, 4 reps x 4 sets, rest 1:30 between sets
     - 115#

Compare to September 24th
D. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1
70% x 5 reps @ 22x1
     - 155, 175, 185,, 195

+
Rest 3 Hours
+
PM Session
AMRAP 10 Minutes of the following:
2 Muscle-Ups
4 Handstand Push-Ups-Kipping Allowed
8 Box Jumps @ 24/20 inches
     - Got 9 rounds + 2 M/U's + 4 HSPU's. May have gotten 10+. Had a hard time keeping count. Anyways I am really happy how I did with this one. Kept moving the entire time. Only thing that slowed me down was the HSPU's in the last 2 or 3 rounds where I had to break up a bit.
+
Rest 10 Minutes
+
AMRAP 10 Minutes of the following:
150M Row
10 Wall Balls @ 20/14 lbs
6 Power Snatch @ 105/70 lbs

     - This was really tough. Still kind of wiped from first WOD. I was dog slow on the rows. Wall Balls were fine and did OK on snatches. Double Unders were a no go because of achilles.

Tuesday October 7, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
6-8 Strict Handstand Push-Ups or Clusters of 2.2.1.1.1.1(Increase Height if Needed)
15 second Hanging L-Sit Hold
8-10 Ring Push-Ups @ 31x1
      - Definitely did not do all the strict HSPU. Did some negatives and did more like 6 per round than 8

+
3 Rounds of the following:
6/Pistols Each Side
3 Muscle-Ups
     - Did fine on the pistols. Muscle ups got easier once I started focus in snapping my hips open (firing the bow)

+
B. Snatch Push Press x 3 reps x 5 sets, rest 1:30 between sets.
     - Worked to 185

C. Clean Pull @ 88% x 3 reps x 3 sets, rest 1:30 between sets.
     - 245#
D. Hang Power Clean, work to heavy set of 2 reps-5 attempts-no more than this
     - Got 225# and then didn't push for more. Elbow felt terrible on these

E2. Pendalay Barbell Row Cluster, 3.3 x 3 sets, rest 1:30 between sets.
     - 165#

Monday October 6, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
     - 255#
B.  Squat Snatch of the following weights:
81%, 1 rep every 60 seconds x 8 sets,
     -165# (2 misses but did an extra rep to make up)
C. Clean and Jerk of the following weights:
83%, 1 rep every 45 seconds x 6 minutes- 8 reps in total
     -205# @ Squat Cleans

D1. Muscle-Ups, 4-5 repetitions x 3 sets, rest 1:30 between sets
You can break up into 2 sets at most
     - 3 unbroken sets of 5

D2. DB Split Squats Pause @ 22x1, 6/each leg x 3 sets, rest 2 minutes between sets.

     - 45# DB's

Sunday October 5, 2014

Accessory Work (makeup from last week)

A1. Deficit Negative Handstand Push-Ups Clusters, 1.1.1.1, rest 60 seconds.
A2. Wall-Walks, 5 reps, rest 60 seconds.
A3. Max Ring Dips-No Kipping, rest 60 seconds.
     - Did part A using parallettes and then 1-2 abmats
     - Part A2 sucked!
     - Part A3 - 21, 16,11

October 6, PM session

PM Session:
30 Minutes on the Clock: Top of Every 6 Minutes complete the following:
50 Double Unders
5 Power Cleans @ 165/105 lbs
10 Toes to Bar
350 Meter Row
Scaled double unders if they are a problem or newer to comp phase

     - Only did dubs for the first round. Achilles tendinitis acting up so switched to 12 Cal Airdyne

     - Times were about 2:30-2:37 per round pretty consistently

Saturday October 4, 2014

For Time of the following:
50 Thrusters @ 65/45 lbs
50 Burpees
50 Chest to Bar Pull-Ups
     - Time: 9:49
     - I smoked the thrusters. Did 50 unbroken at a pretty good pace (about 1:30). I even moved through the burpees OK. Not super fast but I never stopped or slowed down too much. The CTB's however; did not go as well as planned. I was able to manage sets of 5 through the first 20-25 reps or so. Then became 3's and then ended with doubles and fast singles. Did all kipping, no butterfly for fear of tearing the shit out of my hands.

+
Rest 18 Minutes
+
10 Rounds for time of the following:
4 2 Handstand Push-Ups
6 Toes to Bar
8 Wall Balls

     - Took a while to recover from part A and still felt like shoulders were pretty smoked from the first one. Keving scaled me down to 2 HSPU's which I thought was ridiculous but ended up being a wise decision. Kipping HSPU's were way tougher than they should have been. Didn't have any failures but had to earn every rep! TTB's were OK until last 2 sets which I had to break. Wall-balls were recovery!

     - Time was 10:50-something

Friday October 3, 2014

A. High Bar Back Squat @ 20x1, 4 reps x 4 sets @ 70%, rest 2-3 minutes between sets.
Use same weight as Monday, September 28th
     - 245#
B. Squat Snatch, 75% x 1 reps x 2 sets, 80% x 1 x 1 set, 83% x 1 x 1 set, 85% x 1 x 1 set, 80% x 1 x 1 set, rest 2 minutes between sets.

     - 155#, 165#, 175#, 185#, 195# (with about 4 misses!!), 205# (f)

     - Got close a few times at 205# but it just wasn't happening today. I think I was having a hard time staying back and finishing my extension. Not that upset, It's all part of training!

C. HSPU strict work

     - Did about 20 singles (and a few doubles) with about :40 of rest between reps. Was able to stay consistent up to about 15 reps then started getting tough

Wednesday October 1, 2014

A. 3 Position Snatch(floor-knee-mid-thigh), 70% x 1 rep x 3 sets, 75% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 145#, 155#
B. Snatch Pull, 90% x 2 reps x 7 sets, rest 1:30 between sets.
     - 195#
C. Clean Deadlift @ 105%, 3 reps x 3 sets, rest 1:30 between sets.
     - 275#
D. Front Squat Moderate of the following:
70% x 3 reps @ 20x1
70% x 3 reps @ 20x1
75% x 3 reps @ 20x1
75% x 3 reps @ 20x1
80% x 3 reps @ 20x1

     - 185#, 195#, 2015#

E. Strict HSPU

     - Did a bunch of strict singles with about 1:00 rest in between. Started feeling easier as I was starting to get my form dialed in better. Probably did 30+ reps