Rope Climb + Clean & Jerk Workout

Back Squat - 3rm
60
80
100
120
140
155x(2)

Conditioning
For time:
5 Rope climb - 15ft
5 C&J - 60kg
4 Rope climb
4 C&J - 70kg
3 Rope climb
3 C&J - 80kg
2 Rope climb
2 C&J - 90kg
1 Rope climb
1 C&J - 100kg

8:55 - Used one bar and changed over weights & collars

Skill
15 minutes of triple unders and HS walks. New HS walk PB of around 50ft with a turn at 25ft.

Finisher
1a) Hotdogs and cupcakes delt hell x3

1b) Band resisted sit ups

3x15 (2x red band, 1x orange band)

 

 

Friday and Saturday

Friday 26th April

Manchester Games WOD 3
12 minute ladder:
3 Front squat - 55kg
3 Shoulder to overhead - 55kg
3 T2B
3 Pull ups
6
9
12 etc...

15+20 (200)

Shoulder to Overhead - 4 minutes to establish max
80
100
110
120
130x

Front Squat - 3x3, (use top set from 19/04/13)
120x3x3

Saturday 27th April

Clean & Jerk - Max, 20 minute time limit
80
90
100
105
110
115
121xx (jerk)

Snatch - Max, 20 minute time limit
60
70
75
80
85x
85
90xxx
85x

Conditioning
3RFT:
10 Deadlift - 110kg
10 Strict ring dips
25 Calorie airdyne

6:50

Manchester Games WOD 2, Back Squats & HSPU's

Manchester Games WOD 2
AMRAP 10
10 Snatch - 35kg
10 Burpees
10 Box jumps - 24"

6+12 (192) - Burpees were to slow to hit 7 rounds.

5RFT: (20 minute time cap)
5 Back squat - 130kg
5 Parallete HSPU - 6"

15:29 - Legs were pretty smoked going into this, coaches comments were to rest between sets to ensure no failed reps. Could have maybe pushed the pace a little quicker.

Back Squats, C&J's and Sprints

AM

Conditioning
3RFT: (12 minute time cap)
15m HS walk
50 Double unders
8 HSPU
4 Squat clean - 90kg

11:10

PM

Back Squat - Triple
60
80
100
120
140
150

Conditioning
3 Rounds individually timed:
2 C&J - 85% 1rm (102kg)
400m Sprint
- Rest to full recovery

1 - 1:53
2 - 1:58
3 - 1:46

1 Hour Pilates

Double Session

AM

Snatch - Max, then 85%x2x2
40
60
70
75
80
85x
85
90xx

72x2x2

Manchester Games WOD 1
AMRAP 8
15 Wall balls - 9kg
30 Double unders

8+8 (368)

PM

Conditioning
5RFT: (12 minute time cap)
5 Bear complex - 70kg
15 Bar facing burpees

4+3 Instructions were to scale the weight to finish within the time cap. I don't think the weight was a problem, i scaled to 62.5kg anyhow as i was feeling lethargic from the AM session but still hit the time cap. The burpees were slow and laboured, 12 minutes is doable with 70kg fresh.

Skill
15 minutes practice of HS walks and triple unders.

Averaged around 10m each HS walk and managed a PB of 22 unbroken TU's

Midline
Reverse Tabata L-sit hold - 10s work, 20s rest x8

Friday, Saturday & Sunday

Friday 19th April

Jerk from Split - 50%x2x15 on 90s (% of 1rm jerk)
62.5kg

AMRAP 15
2 T&G power cleans - 100kg
2 Strict muscle ups
200m row

6+2

1&1/4 Front Squat - 2rm (must be completed within 10 minutes of the AMRAP)
60
80
100
120

Midline
3x1 minute on 1 minute off plank holds

1 Hang Snatch + 1 OHS - Max
60
70
75x
75
80
85x
85 PB
90 PB
95x

This was not programmed i just joined in with the competitors class as i had never tried this complex before. Hit a PB hang snatch, all in my nanos!!

Saturday 20th April

Snatch DL to Low Hang Snatch - Max (low hang is 1" hover above ground)
40
50
60
70
80
85
87.5x

Clean DL to Low Hang C&J - Max (Low hang is 1" hover above ground)
60
70
80
90
100
110
115
120
122.5x (Jerk)

120kg for this complex ties my 1rm C&J, think it's time to retest!!

Conditioning
AMRAP 15
10 Burpee pull ups
10 Hang clean thrusters - 45kg

6+8

Sunday 21st April

Rest day

Back Squats & Triple Unders

Back Squats - 3rm
60
80
100
120
140
150
155x(2)

Argghhh!!! 155kg for a triple eludes me for another week!

Conditioning
21-15-9 (9 minute cap)
Calorie row
KB swings - 32kg
Pistols

6:51

Skill
AMRAP 15
3 Bar muscle ups
10 Triple unders

10 Rnds

This was programmed as 15 minutes practice so i completed it as a 15 minute AMRAP. Kept the number of bar mu's low as i'm fairly competent at these and wanted to spend more time on the triple unders. All bar mu's compelted unbroken and 1 set of triple unders unbokren.

SkiErg
20 seconds @ 100%
40 seconds rest
x8

Snatches and Overhead Squats

Snatch - 15x1 on 1:00, start at 80% and build to max
72.5
75
77.5
80
82.5x
82.5
85
87.5x
87.5
90x
90
92.5x
92.5 PB
95xx

Conditioning
For time:
9 Overhead squat - 60kg
200m Run
6 OHS
200m Run
3 OHS
200m Run
6 OHS
200m Run
9 OHS

5:39

Accessories
3RNFT:
10 Strict pull ups
10 Strict ring dips

Catch up Since the Open

So i’ve not logged anything since the Open finished, i took a couple of days off to recover since i was feeling both physically and mentally beat down.

Over all i can’t help but think i could/should have done better during the Open, there are only two workouts that i can say i am happy with my result (13.3 and 13.4). I finished 299th overall in Europe, and found i need to spend more time working short, light, gassy workouts.

Training catch up

Friday 12th 2013

Back Squat – 3rm
60
80
100
120
140
150
155x(1)

Elizabeth
For time:
21-15-9
Squat cleans – 60kg
Ring dips

8:46

26 seconds slower than my PB, cleans felt really good but ring dips killed me.

Front Rack Barbell Carry - 5x30m (as heavy as possible)80
90
100
110
120

Saturday 13th 2013

Snatch - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
82kg – 1 misses but made it up within the minute
73kg – 8 reps, 1 miss.

Back Squat - 90%x5x3 (% of 5rm)
136x5x3

Rest 2 hours (coached 2 classes)

Conditioning
3RFT: (9 minute cap)
9 Power cleans – 85kg
6 Deficit HSPU – 3”
50 Double unders

6:58

Immediately into 4 minutes to establish max C&J
80
100
110
120x

Monday 15th 2013

Clean & Jerk - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
108kg – no misses
96kg – 5 reps, no misses.

Conditioning
Every minute x 15
2 Snatches – 80% (73kg)
5 Over box jumps – 24”

No misses, average round time 25s

Front Squat – Heavy triple60
80
100
110
120

Push Press, HSPU & Clean Couplet and 3 min Max Distance Row

Push Press - 3-3-3-3 (Ascending sets, last set should be close to 3rm but not close enough to miss)
70
75
80
85

Conditioning
3RFT: (9 minute cap)
15 HSPU
10 Squat clean - 85kg

2+21 (6 cleans)

3 min Max Distance Row
869m

Paused Lifts, Back Squats, Deadlift & Running Couplet

Paused Snatch - Max double (Goal is to hit 95% of max single)
30
40
50
60
70
75
80x
80 - 95% of max single
82.5x

Paused Clean & Jerk - Max double (Goal is to hit 95% of max single)
60
80
90
100
110 - 95% of max single
115x

Back Squat 85%x5, 90%x5, 95%x5 (%'s of 5rm)
121x5
128x5
135x5

Conditioing
AMRAP 12:
15 Deadlifts - 100kg
Run 400m

4+12

My running is really poor at the minute, and combination of movement + running seems to kill me. Deadlifts were the easy part during this workout, i should be hitting 6 rounds. I'm going to start playing some touch rugby again to see if it will help with the baseline running capacity.

Another Monday Another Back Squat PB

AM

Back Squat - 3rm
60
80
100
120
140
152.5 PB
155x(1)

Conditioning
3RFT: (14 min cap)
15 Strict ring dips
15 C2B pull ups
75 Double unders

9:00

PM

Single Arm Farmers Walk - 3x30m (each arm)
32
40
50 - tough to balance the barbell

Conditioning
6 Rnds for total distance & reps:
30s Sled push - 100m
30s Rest
30s Snatch - 60kg
30s Rest

Sled - 230m
Snatch - 35 (6, 6, 6, 6, 6, 5)