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

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Rest 3 Hours
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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.
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Rest 10 Minutes
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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.

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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