Wednesday September 24,2014

A. Muscle Snatch, 5 reps x 1 set, 4 reps x 1 set, 3 reps x 2 sets, 2 reps x 1 set, rest 2 minutes between sets,

Go up in weight every set
     -105, 115, 125, 135, 140

B. Snatch Deadlift, 100%, 3 reps x 3 sets, 2 reps x 2 sets, rest 2 minutes between sets.

     - 205#
C. 3-Position Snatch(floor-above knee-mid thigh)- 65% x 2 sets, 70% x 2 sets, rest 1:30 between sets.

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

      - 175, 185, 195
+

Rest 3 Hours

+

PM Session

5 Minutes @ 85%:

10 Cal Airdyne

10 Burpees

--rest 3 minutes

5 Minutes @ 85%:

10 Hang Power Cleans @ 115/75 lbs

20 Walking Lunges

--rest 3 minutes

5 Minutes @ 85%:

Run 100 Meters

10 Wall Balls

--rest 3 minutes

5 Minutes @ 85%:

10 Cal Airdyne

25 Double Unders

--rest 3 minutes

5 Minutes @ 85%:

Run 100 Meters

2 Muscle-Ups + 3 Ring Dips

--rest 3 minutes

5 Minutes @ 85%:

10 Cal Airdyne

10 Burpees

--Done!

Tuesday September 23, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
3 Strict Handstand Push-Ups or Clusters of 1.1.1(Increase Height if Needed)
30 Second Accumulation L-Sits on Parallette Bars
     - OK, the HSPU's are starting to feel a little bit easier. Not easy by any means and probably never will be. But I can feel that I've gotten just a little bit stronger
     - L-Sits were torture. Got the first :30 unbroken and then had to do :15 intervals after that
   
+
4 Rounds of the following:
8 Pistols/each side: 16 in total
2-3 Muscle-Ups-Work High Toes and Feet
     - No problem with these
+
B. Split Jerk off Blocks, 70% x 1.1.1 x 2 sets, 75% x 1.1.1 x 3 sets, rest 2 minutes between sets.
     - 205#. Felt good on these
C. Hang Clean @ 70%, 3 rep x 5 sets, rest 1:30 between sets.
     - Worked to 215#. Missed on 2nd rep of 225. These felt terrible today because of elbow pain
D1. Strict Ring Dips Clusters, 10.10 x 3 sets, rest 1:30 between sets
     - Easy breezy
D2. Pendalay Bar Bent Over Row Cluster, 4.4 x 3 sets, rest 1:30 between sets.

     - 185#

Monday September 22, 2014

A. High Bar Back Squat @ 20x1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.

 - 225
B.  Squat Snatch of the following weights:
75%, 1 rep x 2 sets
-155
80%, 1 rep x 2 sets
-165
85%, 1 rep x 2 sets
-175
90%, 1 x 1 set
-185
     - Got 185 with no problem at all today. Starting to feel much more consistent and confident at this weight. Tried a PR attempt of 205# just for the heck of it. Actually wasn't too bad of an attempt but just needed to be a tad more aggressive at this weight.

C. Clean and Jerk of the following weights:
1 rep x 10 sets, every 60 seconds complete a set @ 75% of 1RM
     -205#
D. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 5 Weighted Supinated Pull-Ups
Even Minute: 6 Heavy Front Rack Walking Lunges(3/each side)
Heavier than Last Week
     - Oh God, these pull-ups felt like torture today because of my right elbow tendonitis. Didn't take my Advil this morning and also didn't use voodoo floss during my warmup as I've been doing lately. Will not make this mistake again!!!
+
Rest 3 Hours
+
PM Session:
6 Minute AMRAP of the following:
10 Power Snatches @ 95/65 lbs
10 Box Jumps @ 30/24 inches
+
Rest 12 Minutes
+
6 Minute AMRAP of the following:
10 Power Snatches @ 95/65 lbs
40 Double Unders

Saturday September 19, 2014

Complete as many rounds and reps possible of the following in ten minutes:
60 Bar Facing Burpees
30 Overhead Squats @ 120 lbs/90 lbs
10 Muscle-Ups
+
     - 100 Reps .Everything was good except the muscle ups. This is really frustrating because I know that it's just a matter of being able to focus when I'm fatigued. I got through the Burpees and the OHS just fine. Took my time on both but still managed a decent pace. I think I had close to 4:00 when I got to the M/U's. I strung together maybe 2-3 sets of 2 reps but had to take a loooong break between sets. I also missed a few reps which killed me. Probably spent about a minute and a half finishing off last 2 reps! Still better than I did in 2011 by 4 Muscle-ups but frustrated that I didn't do even better.

Rest 10 Minutes
+
Complete as rounds and reps possible of the following in ten minutes:
60 Chest to Bar Pull-Ups
30 Box Jumps @ 30/24 inches
10 Power Cleans @ 185 lbs/135 lbs

     - Uggh. This was messy. I was obviously not fully recovered from part 1 so, didn't know what to expect. I did OK on the CTB's I guess. Just had to grind through them because I was not able to string together big sets. Box Jumps were tough as I was really gassed. Power Cleans weren't too bad but I did drop every rep. Managed to get 119 reps.

Friday September 19, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
Use same weight as Monday, September 15th
     - 245#
B. Power Snatch @ 75%, 1 x 10 sets, rest 30 seconds between sets.
     - Worked up to 170#
C. 1 Mid Thigh Power Clean + 1 Above Knee Power Clean+ 1 Ground Power Clean + 1 Split Jerk x 4 sets, rest 2 minutes between sets---between 60%-70% of your best clean and jerk number.
     - Worked with 185. Kept it light. Elbow fucking killing me today!!
D1. Romanian Deadlift @ 90% of best clean, 3 reps @ 31x1, x 5 sets, rest 1:30 between sets.
     - 245#
D2. Weighted Back Extension Clusters, 4.4.4 x 5 sets, rest 1:30 between sets.
First Weight is your heaviest, then second weight lower, then last third weight lowest
Come to parallel and good prone position, do not overextend

     - 50, 40, 30

Wednesday September 17, 2014

AM Session
A. Snatch Grip Deadlift(+1 rep) + Power Snatch(+1 rep) x 4-5 sets, rest 2 minutes between sets. Use 80% of best 1 rep max power snatch.
      - 165#
B. Mid-Hang Muscle Snatch, 3 reps x 6 sets, rest 2 minutes between sets.
Weighted will be limited because of movement, focus on speed of the barbell overhead ands turn-over
     - Worked to 115#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
      - 165#
60% x 5 reps @ 22x1
     - 175#
65% x 5 reps @ 22x1
     - 185#
+
Rest 3 Hours
+
PM Session

3 Sets of the following:
A1. Handstand Holds, 45 seconds, rest 60 seconds
A2. Weighted Ring or Bar Dip 5 reps, rest 60 seconds
A3. Hollow Rocks, 30 seconds, rest 60 seconds


3 Sets of the following @ high aerobic effort:
25 Wall Balls
15 Burpees
4-5 Muscle-Ups
25 Wall Balls
15 Burpees
Rest 5-6 minutes between sets
Pace Yourself and Know Yourself
Scale Down Reps Accordingly, if you are dropping wall balls more than once

     - First 2 sets were 3:54 and 3:57 and got 5 muscle ups each. Wall Balls were unbroken. 3rd set I quit after I got 2 consecutive muscle ups. Should have just gotten through the rest of the M/U's and finished the set. I was gassed and I was frustrated that I did not get through the last set of 5 unbroken.

Tuesday September 16, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
3 Strict Handstand Push-Ups or Clusters of 1.1.1
6-8 Kipping Swings on Rings-Toes to Together and High
     - Did OK with the HSPU's but had to take my time between reps

On the Minute Every Minute 8 Minutes of the following:
Odd Minute: 30-40 Double Unders
Even Minute: 20 Feet Handstand Walk or 20 Seconds of Walk or Shoulder Taps, 4-5/each side
     - My Double Unders are awful right now. Just awful. This achilles tendinitis has me all screwed up
+
B. Behind the Neck Jerk(+1 rep) + Push Jerk(+1 rep) + Split Jerk(+1 rep) x 4 sets, rest 2 minutes between sets---Use 75%-80% of best Split Jerk
     - 195#. OK, these felt terrible today on my right elbow. Wow!

C. Hip Clean, 5 reps x 4 sets, rest 2 minutes between sets.
Stay at high hang position and pull under the barbell
     - Worked with 135, then 165

D1. Standing Dumbbell Press, 4-6 reps heavy x 4 sets, rest 1:30 between sets.
      - 50# @ 46 reps, 55# @ 4 reps
D2. DB Tripod Row @ 31x1, 5-6 each arm x 4 sets, rest 1:30 between sets.

     - 75#

Just a shitty training day today. Feel totally beat down and this elbow thing really sucks!