Back Squats

Strength

I pulled my neck again on Sunday so just resting and mobalising in prep for DWF

Back Squat - Heavy Triple
60
80
100
110
120
130 PB
135 PB
140x (1)

7.5kg PB 3rm back squat.

Great Weekend

Saturday 27th

Made a trip to CrossFit Nottingham for a OLY session with GB weightlifing coach Dave Sawyer, the focus was on the Clean & Jerk. 30 minutes theory behind the lift and some science based stuff then just over 1 hour lifting.

Worked up to 115kg made the clean but failed the jerk 5 times, after watching some footage of the lifts i know i can make this next time!

Sunday 28th

Northeast Throwdown - CF Teesside v CF Tyneside

Highlights from the day
New unbroken pull up PB - 40
New unbroken bar muscle up PB - 15

Strength & KB Thrusters

Strength
Strict Press - 1x3@70%, 1x3@80%, 1x3+@90%
45
50
55x5

Could possibly be a 5rm

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
135
150x7

Conditioning
For time:
30 Toes 2 bar
20 KB thrusters - 2x24kg
Row 1000m
20 KB thrusters
30 T2B

12:56 Rxd

KB thrusters were tough, could really feel it through my midline after the toes to bar. Broke the first set 10-5-5 and the second set 5-5-5-5. Row was pretty slow average 500m split was 1:53 which is fairly poor!

Finisher
3 x Max UB Strict Ring Dips
15
12
10

Jackie

Conditioning
Jackie
For time:
Row 1000m
50 Thrusters - 20kg
30 Pull ups

6:56 Rxd PB

34 second PB, lost the bar in the bottom of my 43rd thruster which i still can't understand how i did it. Broke the pull ups after 20.

 

 

Strength & 8min AMRAP

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB

New bench press 5rm

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB

2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.

Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40

1b) Strict Pull Ups - 3x8

Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees

4+4 Rxd

Got really gassy, first round in 1 minute then everything slowed down.

Midline
50 GHD sit ups

Clean & Jerk

BB Gymnastics - Clean & Jerk Focus
Front Squat - Heavy Single
60
80
100
110
115

Clean & Jerk - 5x1 @80%-95%
95
100
105x jerk
105
107.5x jerk

Everything felt twice as heavy today, my whole back is sore from all the KB work last night. I need to work a bit more jerk foot work.

Snatches & DWF Team Training

BB Gymnastics - Snatch Focus
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5

Snatch Grip Deadlift - 3x5 (pause at knee)
90x3

Behind Neck Snatch Grip Push Press - 3x5
50
60
65

Rest 30 mins

DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups

15 ish

Can't remember what the exact time was just remeber the 15.

Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint

8:01

Press, Deadlift & Rowing

Strength
Strict Press - Establish 3rm
30
40
50
52.5
55
60 PB

65x1 PB

Was only going to hit triples but i was intrested in finding out what my 1rm was after hitting 60 for 3.

Deadlift - Establish 1rm
140
150
160
170
180
190 PB
200 PB

Got to be happy with a 20kg PB since July!!

Conditioning

300m row in less than 60s
60s rest
Repeat for max successful intervals

5 intervals complete

This was nasty, i'm going to do this every couple of weeks.

Goat Work
3x10 Strict ring dips

Clean & Jerks, Squats and AMRAP

BB Gymnastics - Clean & Jerk Focus
Clean and Jerk: - 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

80
92.5
105
110
92.5

Pendlay Row - 3x5
60x3

Strength
Back Squat - 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90%
112
120
126

Conditioning
AMRAP 15
5 HSPU - 3" deficit
10 T2B
25 Double unders

10+12 Rxd

Unbroken through to the last round of double unders.

Volume

AM
BB Gymnastics
7x1 Power Snatch
40
50
60
70
75xx
75

7x1 Power Clean + Push Jerk
60
70
80
90
100xxx

Not sure what happened with the power cleans, just didn't feel very explosive this morning.

Strength
EMOTM x 10 minutes
3 Front squats - 85kg
5 GHD sit ups

EMOTM x 10 minutes
3 Push press - 60kg
20 Double unders

PM

Conditioning
7 minute AMRAP

1 Hang Power Clean - 70kg, 1 T2B
2&2
3&3
....etc

9 Rnds (90 reps)

Skill
EMOTM x 10 minutes
5 HSPU

Clean Focus & Baby Helen

BB Gymnastics - Clean Focus
Front Squat - Heavy single
60
80
100
110
120

Hang Clean - Heavy single, above knee
80
90
100
110x
110
115x
115 PB
117.5x

Conditioning
Baby Helen
10 minute AMRAP
200m Run
12 KB swings - 32kg
6 C2B pull ups

6 Rxd

Strength & DWF Team Training

---

AM

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
80x10

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
85
100
110x10

PM - DWF Team Training

Skill - 10 min cap
3 x ME UB HSPU - Stict/Kipping
5/16 - 21 PB
1/6
0/10

Strength - 15 min cap (2 male, 1 female)
Establish 2rm Front Squat
80
100
110
120x
120 PB

Conditioning - with Hollie & Seth
In a 20 minute window complete
300 Double unders
100 Thrusters - 30/42.5kg
In remaining time AMRAP
6 Power snatch - 30/42.5kg
6 Lateral Burpees

22 + 3 Rxd

Finisher
6x400m relay

Snatch Focus & Push Press Met-Con

BB Gymnastics - Snatch Focus
Snatch Balance - Heavy single
50
60
70
80
85 PB
87.5x

Snatch - 5x1@80-95%, 3x2@70-80%
65
70
75
80
80

60x2
62.5x2
65x2

Felt really fast under the bar and strong in the catch. All 3 doubles touch and go.

Snatch Pull - 3x3@110%
90
90
90

Conditioning
15 minute AMRAP
400m Run
15 Push press - 42.5kg

5 + 3 Rxd

All push press unbroken.

Skill
10 minutes rope climb practice

Nannie

BB Gymnastics
Snatch
15 minutes technique work, focusing on staying back.

Clean & Jerk
15 minutes technique work, focusing on foot work.

Skill
EMOTM 10 pull ups for 10 minutes

Unbroken all butterfly, relativly easy should have probably went with 15 reps.

Conditioning
Nannie
For time:
50 Double unders
15 Overhead squats - 42.5kg
40 Double unders
15 OHS
30 Double unders
15 OHS
20 Double unders
15 OHS
10 Double unders
15 OHS

6:19 Rxd

Unbroken through 4 rounds, last round broken 10-5.

Midline
50 GHD sit ups

Strength, HSPU's & Burpees

Strength
Strict Press - 1x5@75%, 1x3@85%, 1x1+@95%
45
50
55x5

Using a new set up on the strict press which should hopefully increase my numbers given time.

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
155x7

Accessories
1a) Strict Ring Dips - 3x8
BW across

1b) Glute Ham Raises - 3x8
BW across

Skill
8 min AMRAP HSPU
perform 40 double unders every time you break, maximum of 8 set. Aim is to get as close to 100 reps as possible

15
8
6
8
6
3

46

First time doing HSPU's since i hurt my neck, no issues with the neck just felt a little rusty.

Conditioning
For time:
100 Burpee box jumps - 24"

9:49 Rxd

4x5 min AMRAP's

Conditioning
5 minute AMRAP
3 Snatch - 60kg
3 Muscle ups

5 + 1 Rxd

Rest 5 minutes

5 minute AMRAP
5 Thrusters - 60kg
5 Pull ups

5+2 Rxd

Rest 5 minutes

5 minute AMRAP
7 Power clean - 60kg
7 Burpees

4+1 Rxd

Rest 5 minutes

5 minute AMRAP
9 Deadlift - 100kg
9 Push ups

5 Rxd

Took this one from Rich Froning, not to pleased with my performance. Felt slow and lethargic throughout, i worked a night shift last night which explains the lack of energy. Would expect to add a 1-3 rounds to the each amrap next time.

DWF Team Training Session 2

Warm Up:
2 Rounds Not For Time Of:
60 Double Unders
50ft Handstand Walk
2 Rope Climb - 15ft

Strength:In 15 Minutes Establish:
1 Rep Max Bear Complex
100kg

Conditioning - In Teams Of 3- 20 Minute Time Cap :
Row 2000m
(One Person Must Hold Barbell In Front Rack @ 50/80kg)

Then:

"Angie"
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

Then In Remaining Time:

AMRAP Burpee Box Jumps @ 24/30"
27 Reps

Another awesome session, the atmosphere in the box was amazing! Bring on next week.

Clean & Jerk Focus

BB Gymnastics - C&J Focus
Front Squat - 5x1
80
100
110
120
130x

3 Position Pause Clean DL + Hang Clean(above knee) - 7x1
60
70
80
90
100
105
110x

Push Press - 3x3
60
70
80

Skill
10 Minutes Static HS Hold - Staying within 1 mat (6ftx4ft)
Highlight was a 20 seconds hold.

Strength + Met-Con

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
80x10

The last set was meant to be at 85kg but i forgot to add the 2.5kg plates.

Back Squat - 1x5@75%, 1x3@85%, 1x1+@95%
95
105
120x10

Think this could be a PB of some sort.

Accessories
1a)Bulgarian Split Squats - 3x8 (each leg)
32kg KB held in the front rack

1b)Strict Pull Ups - 3x8
Bodyweight across all sets, going to add 5kg next week.

Conditioning
For time
Run 800m
20 Burpees
10 T2B
Run 600m
15 Burpees
15 T2B
Run 400m
10 Burpees
20 T2B

12:55 Rxd

Set of 10 and 15 T2B unbroken, the set of 20 broken after 8 reps.

 

 

Snatch Focus

BB Gymnastics - Snatch Focus
Snatch Balance - Work upto 60% 1rm, focus on speed
20x3
30x3
40x3
50x3

Held the bottom position for a 5 count each rep.

7x2 Hi-Hang Snatch
40
50
60
65x(1)
65
67.5
70x(1)

3x3 Snatch Grip Deadlift
80
90
100

Conditioning
For time
100 Double unders
Then
5 Rounds
20 Box jumps - 30"
15 KB swings - 32kg
10 Wall balls - 9kg to 12ft

14:30 Rxd

Time is a bit of a guess could be 30s slower or quicker, the timer got turned off at 10:31 then restarted for the second heat of the class. I finished on 3:00 and added an extra minute.

Midline
3xME L-sit hold - 1min rest
27
15
11

Last couple of days

Saturday 29th

BB Gymnastics
Snatch - 20mins to establish 1rm
82.5kg PB

Clean & Jerk - 20mins to establish 1rm
Called it a day at 100kg, legs were shot from training on Friday

Conditioning
For time
Run 800m
75 Tyre flips
30 Pull ups
Run 400m
65 Tyre flips
20 Pull ups
Run 200m
45 Tyre flips
10 Pull ups

16:55 Rxd

All pull ups unbroken.

Sunday 30th

For time
Run 1000m
50 Burpees
25 Ball slams - 9kg
100 Double unders
25 Ball slams - 9kg
50 Burpees
Row 1000m

21:18 Rxd

A few to many beers on Saturday night made this a whole lot worse!!