Squat Volume

BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip)– heavier than last week, rest 60 sec.
40
50
60
67x
67
70x

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
70
80
90
95
97
100xx

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Percentage is based off of 3rm. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

Completed at 121kg

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
80
90
100
105
110x(1)

Conditioning
Death by 10m shuttle

13 + 11

Percentage Work

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
65x3
70
73
77
73x3
70x2

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
81x3
86
91
97
91x3
86x2

No misses on either lifts

Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
60
70
80x (2)

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
60
70
80

Conditioning
3 Rounds for time:
15 Pull ups
20 KB swings - 24kg
25 Burpees
600m Run

17:02 Rxd

Everything unbroken but slow runs.

Past few days

Thursday 26/07/12
Rest Day

Friday 27/07/12

Strength
1a) 10x2 Deadlifts - 60s rest
110kg

1b) 5x5 Bench press - 2+ minutes rest
70kg

Do 2 sets of deadlift then 1 set of bench press

Conditioning
7 minute AMRAP
12 Pull ups
12 Pistols
12 HR push ups

6 Rnds

Team WOD
Paired with Dave Butterfield
In a 20 Minute Window Complete:
100 Static Lunges
100 Lateral Burpees
100 Broad Jumps @ 6ft

In The Remaining Time:
AMRAP "The Chief"
3 Power Clean @ 60kg
6 Press Ups
9 Squats

26 + 8 Rxd


Saturday 28/07/12

BB Gymnastics
1) 3 attempts to establish a 1rm Snatch
80
81kg PB
82.5x

2) 3 attempts to establish a 1rm Snatch
100
105
107.5kg PB

Total - 188.5kg

Conditioning
Ship
9 RFT
7 Squat cleans - 85kg
8 Burpee box jumps - 36"

34:12 Rxd

OLY lifting & Sprints

BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec
60
62.5
65
67.5
70
72.5 PB
75 PB

I know it said not maximal but 70kg my previous PB felt so easy!

2) 7X1 Power Clean + Push Jerk - heavy but not maximal, rest 45 sec
70
80
90
95
100
102.5 PB
105x

Strength
1a) 3X10 BB Weighted Step-Up 20″ - heavy, rest 45 sec
40
50x2

1b) 3X15 Banded Goodmornings - heavy, rest 45 sec
Green band x3

1c) 3X8 KB Strict Press – heaviest possible, rest 45 sec
16x3

Conditioning
EMOM 100m sprint x 10 minutes

Quickest - 12 seconds
Slowest - 13 seconds

Squat Volume

BB Gymnastics
1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
50
60
62.5x2
65

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.
70
80
82.5
85
90

Strength
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 3RM
115kg

Done - felt comfortable.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

60
70
75
80
85

Conditioning
For time
Run 400m
20 Pull ups
Run 400m
20 HSPU
Run 400m
10 Pull ups
Run 400m
10 HSPU
Run 400m
5 Pull ups
5 HSPU

11:40 Rxd

Everything unbroken apart from the set of 20 HSPU, broken 16-1-3 fell of the wall on the 17th rep

Snatch, C&J and Skill Work

BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
60x3
64
68
72x3
68x2
64x2

2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
80x3
85
90
95x3
90x2
85x2

Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
60
70
75

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
60
70
75


Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder TouchesDEMO VIDEO
ME UB Double-Unders

1 - 10/11m/102
2 - 11/10/42
3 - 10/10/105
4 - 8/10/110
5 - 9/10/101

Fight Gone Bad

21/07/12 Fight Gone Bad Rnd 1 - 137 Rnd 2 - 102 Rnd 3 - 95 Total - 330

Running & Hang Snatches

BB Gymnastics
10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
90x3 sets
95x3 sets
97.5x2 sets
100x2 sets

Strength
1) 15X1 Deadlifts – rest 30 sec.
110

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

45
47.5
50
52.5
55x

Conditioning
7 rounds for total working time of:

Run 200m
5 Hang Snatches - 70kg

Rest 1:1

Scaled to 60kg

1 - 1:25 UB
2 - 1:36 3-2
3 - 1:52 3-x-2
4 - 1:48 3-2
5 - 1:39 3-2
6 - 1:38 3-2
7 - 1:53 2-x-2-1

Total working time - 11:53

Power cleans & Burpees

BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
40
50
55
60
65
67.5x
67.5
70xx
70

 

3rd fittest woman in the world Talayna Fortunato demoing the 3 pos stop snatch

Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
6, 6, 5, 4

1b) 4 X ME Strict Pullups – rest 45 sec.
13, 10, 10, 9

1c) 4 X 15 Banded Good Mornings – rest 45 sec.
Green band x 4


Conditioning
In a 5 minute window complete
30 Power Cleans - 60kg
in the remaining time AMRAP Lateral Burpees.

55 Burpees

The cleans felt heavy today, might have something to do with the stop snatches and the good mornings!

Power cleans & Burpees

BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
40
50
55
60
65
67.5x
67.5
70xx
70

Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
6, 6, 5, 4

1b) 4 X ME Strict Pullups – rest 45 sec.
13, 10, 10, 9

1c) 4 X 15 Banded Good Mornings – rest 45 sec.
Green band x 4


Conditioning
In a 5 minute window complete
30 Power Cleans - 60kg
in the remaining time AMRAP Lateral Burpees.

55 Burpees

The cleans felt heavy today, might have something to do with the stop snatches and the good mornings!

Running, KB + DU Chipper

Strength
Back Squat - 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105%
108
120
126
132
126

Percentages are based off 3rm (127.5kg) but i dropped this to 120kg, wasn't sure i would get through it at 127.5kg but i should have left it. All of these lifts were relatively easy


Push Press – 5x1 heaviest possible
70
75
80
85
90 PB

5kg PB which i didn't realise until i checked my book, felt good as well definitley more there.

Conditioning
For time:
50 Double unders
20 KB swings - 24kg
400m Run
40 Double unders
20 KB swings - 24kg
400m Run
30 Double unders
20 KB swings - 24kg
400m Run
20 Double unders
20 KB swings - 24kg
400m Run
10 Double unders
20 KB swings - 24kg
400m Run

14:44 Rxd

One trip on the set of 40 du's otherwise all unbroken. Only place to cut time off is by going harder on the runs.

Strength, BB Gymnastics & Skill Work

Strength
Front Squat - Heavy single (no more than 5 sets)
60
80
100
110
105

BB Gymnastics
Snatch - work to a max in 20 min
70
75
80x
81x

Clean - work to a max in 20 min
80
90
100
105
110x

Most frustrating lifting session to date! I got under every snatch but seemed to have my weight on the balls of my feet and kept drifting forward which resulted in a miss. It was the same with the cleans, the one i caught in the correct position i just couldn't get past that sticking point, i need to get back on top of my front squats!

Was due to do a wod but i hit my knee of the platform pretty hard on one of the fails.

Skill
20 minute Muscle Up work
Concentrated on strict muscle ups with false grip, paying particular attention to the transition. I also worked on some bar muscle ups managing to string together a set of 10 and a set of 8 which are PB's.

Back at it!

13/07/12

Back to it after 7 days of too much alcohol, very little sleep and zero exersice in Malia.

Strength
Front Squat - 5x3 (focus on speed of reps)
60
70
80
90
100

BB Gymnastics
Hang Clean - 7x1
60
70
80
90
100
105xx

Weight is comfortble, PB is 110kg just kept landing on my toes.

Conditioning
Team WOD
In pairs complete for time:
100 h/r push ups
150 Wall balls - 9kg
200 Double unders
150 KB swings - 24kg
100 Sit ups

22:13 Rxd for me, Lee scaled du's to singles

Last day training for a week

BB Gymnastics
10 minute window Snatch grip push press + OHS
60, 70, 80
10 minute window Snatch balance
60, 70, 80x 10 minute window Snatch
60, 70, 75, 80x

Rest 2 hours Strength

CF Total
Back squat
130, 140x, 135x

Press  60, 65x, 62.5

Deadlift 160, 170, 180

10kg down on back squat!

Conditioning
Filthy Fifty

18:55 Rxd PB

1 hour rest

20 minute AMRAP 250m row 25 push ups

 8 + 12