Monday February 18, 2013

2 sets of the following @ 90%: Complete this Please
15 Power Clean and Jerks @ 95 lbs
40 Calories on Airdyne
*Rest 8 minutes*
First set was about 2:10. Second set was 2:29
+
10 sets of the following:
30 seconds of double unders
rest 30 seconds
30 seconds of rowing
rest 30 seconds

I did the rows at a pace of anywhere between 1:30 - 1:40. Double unders varied a lot. Some rounds got as many as 50-60, others more like 30-40.

Sunday February 17, 2013

A. Above Knee Snatch @ 75%, 1 rep x 5 sets, rest 2-3 minutes.
     - Worked with 145#. Technique was shit today!
B. Above Knee Clean and Split Jerk @ 75%, 1 rep x 5 sets, rest 2-3 minutes.
     - Done with 215#
C. Squat Clean @ 155 lbs, every 20 seconds complete a repetition for 12 minutes.
     - This was fun. Got hard in the later rounds

Saturday February16, 2013

I ended up doing the mainstream "Competition" workout today since it featured a few of the same movements as I had in my program. I'm not gonna lie, this was bruital!! Total lung-burner!! I was so disgusted with myself for how much rest I had to take but everyone around me seemed to be experiencing the same thing.

AMRAP 20:00 of...
20 Overhead Squats @ 95#
20 Burpee Pull-Ups
60 Double-Unders

Score was 3 rounds + 13 reps. This was all misery, even the double unders which I can usually do all day!

Friday February 15, 2013

A. Power Clean, work to a moderate single
     - Worked up to 225
B. Split Jerk, work to a single, no more than 250 lbs!
     - Worked up to 245
C. Front Squat 20x1, work to tough single, but nowhere near max, plus 80 lbs of chains
     - Worked up to 270# (including the 80# of chains)
D. Handstand Push Up practice, complete 3 reps every minute for 10 minutes.
     - I actually did 15 minutes. This wasn't too bad once I found an appropriate pace

Wednesday February 13, 2013

A. AMRAP 18 Minutes of the following:
15 Push Press @ 115 lbs
12 Box Jumps @ 24 inches
9 Toes to Bar

     - I managed 8 rounds + 20 reps. This was much better than my score from the 2012 Opens. The difference was having a strategy to deliberately break up the Push Presses and TTB's to sustain a steady pace. Goal was to push through the Box Jumps as fast as possible. I'm pretty pleased that I improved by almost a full round. However; this is till not even close to being an elite score, even for Masters. Need to keep attacking these weaknesses.

B. 21-15-9 of the following:
Wall balls
Burps
GHD Sit Ups

     - I forget what my score was. 7 minutes and change I think. I did all right on this. I did not go to full depth on the GHD sit-ups because I've experienced back pain each time I have attempted these lately.

Tuesday February 12, 2013

A. 20:00 of rowing intervals, :30 @ 1:45 pace, :30 @ 2:05 pace

B. 5 minutes of Double Under practice

I deliberately backed off a bit today. Yesterday's workout beat me up a bit and I know tomorrow's will beat me up some more!

Monday February 11, 2013

Snatch Cluster, 1.1 x 4 sets
     - Only worked up to 165#. Technique felt off today and I could tell that I was just not being strong enough in the receiving position.

Clean & Jerk @ 80%, 1 rep x 5 sets
     - Worked up to 205#

Squat Snatch @ 115#, every minute complete 3 unbroken repetitions x 15 minutes
     - Finally got my snatch formed dialed in and I did OK with these. All reps were touch and go with no misses.