Sunday September 15, 2013

A. Front Squat, work to a heavy single, work quickly.
*Let's look for 250 lbs perhaps, or lets see how you are feeling.*

     - Only hit 245. Failed at 265 which pissed me off. Probably shouldn't have pushed it as I'm a little worn down right now from all the volume I've done this week.

B. Snatch, on the minute, every minute x 12 minutes @ 75 %, 1 rep(Power Snatch)
     - Worked up to 150#. Technique is still so inconsistent. Had some really smooth reps and some not so much. Overall my snatch is nowhere near what I want it to be,
C. Clean, on the minute, every minute x 12 minutes @ 75%, 1 rep(Power Clean)
     - 205#. Felt smooth and easy.
D. 3 Sets of the following @ 95%:
12 Kettlebell Swings @ 88 lbs
Sprint 200 Meters

Saturday September 14, 2013

“Self Loaded Grace”
30 Repetitions of Clean and Jerks
Choose a weight that you know you will go unbroken for 30 repetitions or at least 25 repetitions
     - Did 115 and went unbroken. However; had to rest in the rack a bit which slowed me down a lot. Time was 2:00 on the dot. Disappointed with this. I feel like I should be doing Rx Grace in not much more time than this!!!

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AMRAP 15 Minutes of the following @ grinder pace:
Row 500 Meters
10 Pistols
5 Wall Walks
     - Got 5 or 6 rounds. I don't remember. Only tough part was the wall walks. They got really tough toward the end.
+
Rest 5 minutes
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AMRAP 15 Minutes of the following @ grinder pace:
Run 400 Meters
25 Meter Sled Drag @ moderate weight
1 Rope Climb
     - 5 rounds plus partial run. Much easier than the previous AMRAP!

Friday September 13, 2013

A. Front Squat @ 33x1, work to a heavy single, do not work to a max, I see you hitting perhaps 225 lbs to 235 lbs for this portion.
     - Did 225 and did not feel too difficult. Did not try 235 though
B1. Weighted Supinated Pull Up, 3-4 repetitions x 5 sets, rest 2 minutes between sets
B2. Weighted Ring Dips, 3-4 repetitions x 5 sets, rest 2 minutes between sets.
     - 45#
C. On the Minute, Every Minute x 14 Minutes of the following:
5 Chest to Bar Pull Ups
Run 100 Meters
     - These were pretty tough. Got through all sets unbroken though

Wednesday September 11, 2013

A1. Close Grip Bench Press @ 22x1, 3-4 repetitions x 5 sets, rest 3 minutes.

     - Worked up to 3 reps @ 205#

 

A2. Muscle Ups Cluster, 2.2.2 x 5 sets, rest 3 minutes.

     - Not too bad on these. Some false grip, some no-false grip with big kip. The no-false grip reps felt better today for some reason

 

B. 3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Burpees

*Rest + Walk for 60 seconds*

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3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Box Jumps

*Rest + Walk for 60 seconds*

+

3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Wall Balls

*Rest + Walk for 60 seconds*

 

     - Shit, this was a lot of volume today! Took me over an hour and 40 minutes (of course much of that tim e was rest). 

Tuesday September 10, 2013

A. High Bar Back Squat, work to a heavy triple, only one to two heavy sets for this portion.

     - 2 sets @ 265#

B. 1 Snatch Push Press + 1 Snatch Balance x 8 sets, rest 1:30 between sets.

     - Worked up to 185#. Haven't done these in a while.

C. 1 Power Snatch @ 80% x 10 sets, rest 1 minute between sets.

     - Tech. felt much better today. Did a better job of finishing second pull. Still have a lot of work to do here. I worked up to 155#. Had some good reps and bad reps at this weight!!

D. AMRAP 7 Minutes of the following:

5 Deadlift @ 225 lbs

5 Lateral Burpees

15 Double Unders

     - 8 Rds. + 5 D/L. Didn't miss any Double Unders which made me happy. Moved pretty well through this one. Not blazing fast but not too bad.

Monday September 9, 2013

A. Thruster, work to a 1 Rep Maximum.

     - Only got 205. Failed twice at 210 (not even close!). I later realized that the last time I did these I started from the rack (I hit 210 last time) !!. Today every rep was from the ground and I went right into squat clean on each rep. I think this was much harder.

B. 1 Power Clean, every 30 seconds for 8 minutes @ 65%  (165#)

C. 1 Power Clean, every 30 seconds for 6 minutes @ 75%   (185#)

D. 1 Power Clean, every 30 seconds for 4 minutes @ 80%  (205#)

     - Technique was solid today and reps felt smooth and light

 

E. Pendalay Barbell Row @ 30x1, 4-5 repetitions x 5 sets, rest 2 minutes between sets.

     - 155#

Sunday September 8, 2013

Snatch technique work
     - Worked on Squat snatches and pulls. Only worked up to 165#. My technique was off today. Had trouble getting the bar to my hips @ heavier weight