Monday September 15, 2014

AM Session
A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
     -245#
B.  Squat Snatch of the following weights:
70%, 1 rep x 2 sets
     -145#
75%, 1 rep x 2 sets
     -155#
80%, 1 rep x 2 sets
     -165#
85%, 1 x 2 sets
     -175# and 185# (sloppy rep....went for a walk!)

C. Clean and Jerk of the following weights:
1.1 x 5 sets, every 120 seconds complete a set @ 65% of 1RM
     175#. Form felt good on these today
D1. Strict Pronated Pull-Up Weighted, 1.1 x 4 sets, rest 1:30 between sets.
     - 63#
D2. Front Rack Walking Lunges, 4/each side heavy x 4 sets, rest 1:30 between sets,.
     (Did not do. Skipped this part since I did not split out the PM session)


+
PM Session:
AMRAP 10 Minutes of the following:
5 Squat Snatch @ 165 lbs/110 lbs, 140 lbs/100 lbs
12 Toes to bar

     - Did this with 145#. I was foolish enough to think I could do OK with 165#. I scaled back to 145 on coaches orders. Good thing I did. After a great first round my form turned to shit and missed several reps badly. As I got tired I felt to get good extension and was missing everything forward.

     - I split the TTB's into 6/6, 6/6, 4/4/4 and then who knows what after that!

     - Completed 4 rounds + 3 snatches. With about a minute to go I don't think I hit a single rep!!! About 3 misses.

     - Oh well. Lick my wounds, swallow my pride, learn what I can and move forward.

Sunday September 14, 2014

30:00 Light recovery run

Saturday September 13, 2014

AMRAP 20 Minutes of the following:
Run 400 Meters
3 Power Cleans @ 225 lbs/125 lbs
6 Box Jumps @ 30/24 inches
9 Chest to Bar Pull-Ups

     - Did pretty well on this one. I got either 5 + 9 or 6 + 9

     - 225# Cleans were heavy but I got through them fine by dropping every rep and getting right back on the bar. CTB Butterflies were like butter today. All unbroken.

Friday September 12, 2014

A. High Bar Back Squat @ 20x1, 70% x 4 reps x 5 sets, rest 2-3 minutes between sets.
Use same weight as Monday, September 8th
     - 235#
B. Power Snatch @ 70%, 2 rep touch n go x 8 sets, rest 1:30 between sets.
     - 135#
C. 1 Squat Clean + 1 Jerk Dip + 1 Jerk Bottom Hold Position x 5 seconds + 1 Split Jerk x 4 sets, rest 2 minutes between sets---No set weight, do not go heavy, focus on positions.
     - 155#
D1. Romanian Deadlift @ 85% of best clean, 4 reps @ 22x1, x 4 sets, rest 1 minute between sets.
     - 225#
D2. GHD Raises @ 30x1, 8-12 reps x 4 sets, rest 1 minute between sets.
People can increase difficulty by doing banded GHD Raises, 6-8 reps x 4 sets, rest 1 minute between sets

4 sets of the following:

A1. Partner Assisted Strict Handstand Push-Up, 5 reps, rest 1 minute

Spotter only does as much as necessary

A2. Shoulder Shifts, 7 reps on each side, shift and place hands firmly into ground, rest 1 minute

A3. Dip Holds, 30 second hold, 15 second rest, 30 second hold, 90 second rest between set.

Wednesday September 8, 2014

A. Hip Snatch, 5 reps x 4 sets, rest 2 minutes between sets.
Weight will be decreased on this because of movement
     - 125#. Technique was pretty smooth on these.
B. Snatch Pull @ 90%,  on the minute, every minute x 8 minutes x 1.1 cluster.
     - 185#
C. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
     - 165#
65% x 4 reps @ 22x1
     - 185#
70% x 4 reps @ 22x1
     - 195#
60% x 4 reps @ 22x1
     - 185#

+

D. 4 Sets of the following @ Aerobic Effort of:
Run 400 Meters
12 Kipping Handstand Push-Ups
10 Overhead Squats @ 115 lbs/80 lbs
50 Double Unders
4-6 Muscle-Ups
Run 400 Meters
Rest 5-6 Minutes between sets

     - Not sure what my times were. Somewhere in the 7-8 minute range. The # of Muscle-ups were as follows 5, 4, 6, 4. I only allowed myself 2 sets per round. HSPU's actually went pretty decent. 10+2, 11+1, 6+3+3, + 6+3+3. OHS's tough but all unbroken. Not too bad. Double Unders were AWFUL today. Pain in achilles really holding me back + the fact I was gassed. A little better on the Muscle-ups trying to let my feet drive the movement.

Tuesday September 9, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds for Quality of the following:
3-5 Bar Muscle-Ups
10 Pistols(5/each leg)
5 Strict Handstand Push-Ups or Clusters of 1.1.1.1.1

     - I did 3 Bar M/U's per round but I connected them and they actually felt pretty easy today!! Pistols were fine using Oly Shoes. Strict HSPU's were pretty awful, even using one abmat. I did clusters of only 3-4.

B. Behind the Neck Jerk Cluster @ 75%, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
Rest 20-25 seconds between clusters
     - 205#

C. Clean Grip Deadlift + 1 rep + Power Clean from above knee + 1 rep x 4 sets @ 70%, rest 2 minutes between sets.
     - 195#

D1. DB Seated Press, 22x1, 6 reps x 4 sets, rest 1:30 between sets,
     - 50#

D2. Pendalay Barbell Row @ 22x1, 6 reps x 4 sets, rest 1:30 between sets.

     - 155#

Monday September 8, 2014

E.  For Time of the following movements:
21 Toes to Bar
8 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs
18 Toes to Bar
6 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs
15 Toes to Bar
4 Squat Snatch @ 155 lbs/105 lbs/135 lbs/95 lbs
12 Toes to Bar
2 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs

     - Time: 7:45. TTB's were split as 7/7/7, 6/6/3/3, 3 (then a bunch of singles), 3 clusters of 1.1.1.1. One  missed rep on the snatches