Power Clean, Burpees, OHS's, C2B Pull Ups & Running

Power clean, 1 rep @100kg every 20s for 10 minutes - stop if you miss
- Complete. Felt really good, not even close to missing one.
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EMOM x12 
1st - 12 burpees to 6" reach
2nd - 12 OHS @50kg
3rd - 15 C2B pull ups
- This is probably the worst EMOM i've done, it left me feeling sick on the floor for a good 5 minutes. OHS unbroken, squat snatched the first rep each round. Unbroken for the first 3 rounds of the C2B then broke 10-5 on the fourth as i opened up a tear from Monday again.
+
15 minute run - easy pace
- Full lap of the industrial estate in 13:27, level with the back door of the old box at 15:00.  

Strength Session

A. Front squat @22X1, build to a challenging single - full pause in full  depth
- 60(5), 80(3), 100, 110, 120, 125

B. Snatch, 1 rep @ 85% per minute for 8 minutes
- 82kg, no misses. Every rep felt really fast, would have fancied my chances for a 100kg snatch tonight!

C. C&J, 1 rep @85% every 90s for 9 minutes
- 103kg, no misses. Cleans felt strong but the jerks were off again, pressed a couple out but i think its more timing than anything else. 

D1. CGBP @20x1, 3-5 reps x 5 sets, 2 minutes rest
- 70(5), 72.5(5), 75(5), 77.5(5), 80(5). Started too light, should have had my first set at 75-80kg

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 minute rest
- 70(5), 72.5(5), 72.5(4), 70(5), 70(4). Think i got the loading just right with these. The reps of 4 were actually 5's but the 5th rep used a bit of a cheat or didn't hit the tempo.

E. 50 strict ring dips in as few sets as possible, 1 minute rest between efforts
- 16, 26, 33, 38, 43, 48, 50 (16, 10, 7, 5, 5, 5, 2). 

Snatches, Jerks & Rowing Intervals

I'm working in Peterborough this week so popped over to HPT CrossFit Peterborough for this session. Affiliation wise it's a relatively young box the set up is very professional with great use of limited space, all the vital pieces of equipment plus a variety of other tool of torture. Looking forward paying them another visit for my Thursday session, i may even have a play about with the prowlers!!

Muscle snatch. power snatch. squat snatch, 1.1.1 x8 sets, 1 min rest - build until the muscle snatch gets tough
- 55kg, these all felt great think i could have pushed it to 60kg.
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Split jerk, 2-2-2-2-1-1-1-1, 1 min rest - 2's @60kg, 1's @80kg
- Had to clean the barbell up each set as the two racks were in use. Widened my stance for the dip and drive and it made them feel a million times better than last week.
+
12x500m row @2k pace, 2 minutes rest between sets - try to hold same pace as last week
- 1:45-1:46/500m target pace. Split times (1:45.2, 1:45.7, 1:45.5, 1:45.5, 1:46.0, 1:45.1, 1:45.5, 1:45.3, 1:45.2, 1:45.8, 1:45.2, 1:44.9) These were mentally a lot stronger than the previous weeks. I found that if i take 5 really hard strokes to start with then 15 easier strokes i'm at 300m, then its a case of counting 10 strokes three times and i'm done. The 1:46.0 was just me getting distracted and day dreaming. 

Muscle Ups, C2B Pull Ups, HSPU & KB Front Squats

5 unbroken muscle ups per minute for as many minutes as possible.
- 6+1, felt strong right through to the 7th minute just messed up the transition of the 2nd rep.
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5 rounds for time:
12 unbroken C2B pull ups
6 HSPU to 10" depth
- 3 rounds in 6:11, tore my palm on the 5th rep of the 4th round so called it a day. The pull ups felt really strong up to this point, all smooth butterfly's. HSPU unbroken 1st round, 3-3 2nd round and 2-2-1-1 3rd round.
+
KB front squats @24kg/arm, 12 per minute for upto 8 minutes
- 5 rounds. Just wasn't in it mentally today to go deep into the hurt locker, couldn't seem to recover quick enough between sets.

Deadlifts, Push Press, Weighted Pull Ups & OH Walking Lunges

A. Deadlift cluster. 1.1.1 - build to a tough set, drop each rep
- 120, 140, 160, 170. Back rounded on the 3rd rep at 170kg so called it a day.

B1. Push press @20X0, 2-3 reps x 5 sets, 2 min rest
- 80(3), 85(3), 87.5(3), 90(3), 92.5(3)

B2. Weighted pronated grip pull ups @20X0, 2-3 reps x 5 sets, 2 min rest
- 10(3), 10(3), 10(3), 15(3), 15(3)

C. OH barbell walking lunges, 6/leg x 5 sets, 2 min rest
- 40(12), 50(12), 55(12), 55(12), 60(12)

The gyms a lonely place on a Sunday night

Snatch Volume, Thrusters/Pull ups EMOM & Rowing

Power snatch, 2 T&G reps @60kg every 20 seconds for 40 total reps
- Complete, felt really good.
+
EMOM x12 
1st - 6 thursters @60kg
2nd - 15 pull ups
- Complete unbroken, really tough towards the end.
+
15 minute row @2:00/500m
- Complete, comfortable just find it boring and my glutes were on fire after the first 2 minutes.

Strength Session

A. Front squat @20X1, 2-2-2-2, all tough sets, 5 min rest
-110, 115, 120, 122.5. Tough? Yes, very.

B. Snatch, 1 rep @82.5% per minute for 10 minutes
- 80kg, no misses.

C. C&J,  1 rep @82.5% every 90s for 12 minutes
- 100kg, no misses but the jerks felt horrendous. 100kg used to feel easy for a triple today it was tough for a single!

D1. Weighted ring dip @20X0, 3-5 reps x 5 sets, 2 min rest
- 10(5)x2, 12(5)x2, 16(5)

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 min rest
- 60(5), 65(5), 70(5)x3

E. 30 CGBP @70kg @20X0 in as few sets as possible, 1 minute rest between efforts
- 9, 5, 4, 3, 3, 3, 3. Chest like Jordan after this one!

Snatches, Jerks & Rowing Intervals

High hang power snatch, 3-3-3-2-2-2-1-1-1, 3's @50kg, 2's @55kg, 1's @60kg, 1 minute rest.
- Complete, felt good.
+
Split jerk. BTN split jerk, 1.1 x 8 sets, 4 sets @70kg, 4 sets @80kg, 1 minute rest.
- Complete, split jerk from the front felt weird today.
+
12x500m row @2k PB pace, 2:15 rest between sets
- 1:45-1:46/500m target pace. Split times (1:45.7, 1:45.1, 1:45.5, 1:45.2, 1:45.5, 1:45.5, 1:45.3, 1:45.3, 1:45.3, 1:45.5, 1:45.4, 1:45.5) Think my average s/m was higher this week but still felt strong lungs wise, glutes were on fire after each interval.

Muscle Ups, Strict HSPU, C2B Pull Ups & Squat Cleans

4 ring muscle ups per minute for 10 minutes
- Complete, felt strong up to the 7th minute then the 4th rep got tough.
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AMRAP 10 
10 strict HSPU
15 unbroken C2B pull ups
- 3+3. Hit a wall on the HSPU's, 5-2-1-1-1, 2-2-1's, 3-1's. Pull ups felt great.
+
15 unbroken T&G squat cleans @50kg x 4 sets, 2 min rest
- Complete (0:50, 1:00, 1:00, 1:06). These had me huffing and puffing, and left my legs, lower back and forearms pumped. 

Deadlift, Push Press, Pull Ups & Walking Lunges

A. Deadlift @33X1, 3-4 reps x 5 sets, 4 min rest - use straps, all tough sets
- 100(4), 110(4), 120(4), 130(4), 140(4)

B1. Push press @22X1, 2-3 reps x 5 sets, 2 min rest
- 70(3), 75(3), 80(3), 85(3), 90(3)

B2. Weighted parallel grip pull ups @20X0, 3-5 reps x 5 sets, 2 min rest
- 5(5), 7.5(5), 10(5), 12.5(5), 15(3)

C. DB walking lunges @10X0, 8/leg x 5 sets, 1 min rest - heavy
- 20(8)x2, 25(8)x3

Notes:
Was running short on time so cut the rest between the push press and pull ups down to 1 minute.

Power Cleans, Snatches, Lateral Burpees & Rowing

Power clean, 3 T&G reps @95kg per min for 10 minutes
- Complete, a few untidy starfish 3rd reps towards the end.
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Complete 1 round per min for 15 minutes:
3 T&G squat snatch @50kg
5 Lateral burpees
- Complete. Snatches felt strong did this and the power cleans in my nanos, each round was between 19-21 seconds.
+
15 minute row @2:00/500m
- Complete, comfortable.

Team UK Training

A. Front squat @33X1 3-3-3, 5 min rest - all tough sets
- 80, 90, 100. Tough tempo, should have probably started at 90kg.

B. Snatch, 1 rep @80% per min for 10 minutes
- 77.5kg, missed the first rep but made it up within the minute, rest of the reps felt solid.

C. C&J, 1 rep @80% every 90s for 12 minutes
- 97.5kg, no misses but the jerks felt tough today.

D1. CGBP @20X1, 4-6 reps x 5 sets, 2 min rest
- 60(6), 65(6), 70(6), 75(6), 75(6)

D2. Pendlay rows @22X0, 4-5 reps x 5 sets, 2 min rest
- 40(5), 50(5)x4, kept it light to stick with the tempo, any heavier and i'd have struggled with the 2 second pause at the chest.

Team UK Training 

30 minute window:
30 C&J @85kg
then
3 rounds
400m run
30 box jumps @24"
30 wall balls @9kg
then 
AMRAP
3 bar muscle ups
5 HSPU
7 alternating KB snatch @24"
- 6 rounds, finished heavy grace in just under 7 minutes. Runs felt slow but box jumps were quick, broke the wall balls 30, 20-10, 15-10-5. Unbroken on the AMRAP but slow transitions between exercises.

Muscle Snatch, Power Clean & Jerk & Rowing Intervals

Muscle snatch, 1 moderate effort rep per minute for 10 minutes
- 50kg. First time muscle snatching so it felt a bit strange at times, some reps felt really easy others felt tough.
+
Power clean and split jerk, 1 reps @70kg every 30s for 15 reps
- Complete, easy. Played around with the Ben Smith style C&J, going straight into the jerk from the clean. Felt fast and a lot easier at this weight.
+
12x500m row @ 2k PB pace, 2:30 rest between sets
- 2k PB = 7:07, used 1:45-1:46 as my pace. Felt strong on the rower today, breathing was controlled but glutes and quads were on fire. Split times (1:45.6, 1:45.1, 1:45.4, 1:45.2, 1:45.4, 1:45.3, 1:45.3, 1:45.2, 1:45.9, 1:45.1, 1:45.2, 1:44.9)

Muscle ups, HSPU's, C2B Pull ups & KB Front Squats

3 Ring muscle up per minute for 10 minutes
- Complete, felt like i could have done sets of 4 or 5 each minute.
+
Complete 1 round per minute for 10 minutes:
5 kipping HSPU
5 C2B pull ups
- Complete, comfortable.
+
KB front squats @24kg/arm, 10 reps per minute for up to 10 minutes
- 8+7, totally underestimated this! Thought i would finish the 10 minutes without a problem, legs were fried by the end but it was the front rack which failed. I assumed these had to be completed unbroken which is why i stopped at 8+7.

Deadlift, Press, Weighted Pull Ups & Front Rack Lunges

A. Deadlift @33X1, 4-5 reps x 4 sets, 4 min rest - use straps, all tough sets.
- 100(5), 110(5), 120(5), 130(5). Forgot my straps so had to go without. First time using tempos, these were tougher than expected.

B1. Press @30X0, 4-6 reps x 4 sets, 2 min rest.
- 30(6), 40(6), 45(6), 50(6). Think i started to light with these but i wasn't sure what i could handle with the prescribed tempo.

B2. Weighted pronated pull ups @20X0, 3-5 reps x 4 sets, 2 min rest.
- 5(5), 7.5(5), 10(5), 12.5(4). Sticking to the tempo kept me from going any heavier, all sets at 10kg would probably have been best, know for next time now.

C. Front rack barbell walking lunges @10X0, 8-8-6-6/leg, 2 min rest - increase per set.
- 50(8), 60(8), 70(6), 75(6). 

Saturday 10/08/13

Rest Day

Power Cleans & Burpees

For time:
15-12-9
Power cleans @50kg
Burpees
+
10 minutes rest
+

For time:
15-12-9
Power cleans @50kg
Burpees
- 3:28 & 3:28. Felt really low on energy before I started, could tell it was my fourth training day. Was thinking about resting and doing it tomorrow but decided to get it done and rest tomorrow as planned. Fresh I would plan to go through this unbroken, today that wasn't happening. First time through 15 unbroken, 12 was a few here a few there as I argued with myself about stopping, 9 broke 5-4. Second time through I just told myself to do the work 15 broke 6-5-4, 12 broke 5-4-3 and 9 broke 5-4. I didn't break because of the weight or being gassed I just had no energy, I want to redo this fresh as I know I can go sub 3 unbroken. 

Row, Double Unders & Airdyne

For time:
2000m row
500 double unders
3 mile airdyne
- 22:38. Finished the row at 7:18 only 9 seconds slower than my 2k PB but felt really comfortable. Broke the double unders down in to set of 50, all sets unbroken and finished at 14:48. Started off to slow on the airdyne but realised this at 1.5 mile and pushed harder to finish under the goal time of 23 minutes. 

Nate

AMRAP 20
2 muscle ups
4 HSPU
8 KB swings @32kg
- 16 rnds PB, everything unbroken but the KB's slowed me down. I think Isabel yesterday may be to blame.

Isabel & 2 minute Airdyne

Isabel
30 snatches @60kg for time:
- 2:40, started with a set of 10 T&G which is a PB in it's self then finished with quick singles.
+
20 minutes rest/recovery
+
2 minutes max distance airdyne
- 0.97 miles (1,552m), this hurt! Went hard out of the gate and held on as told, felt strong untill 1:15 then it was a matter of digging in and finishing.

Power Clean & Lateral Burpee Tester

For time:
10 Power clean @ 70kg
10 Lateral burpees
10 Power clean @ 60kg
10 Lateral burpees
10 Power clean @ 50kg
10 Lateral burpees
- 2:49, quick break on the 60kg to reestablish the hook grip everything else unbroken.

Snatches & Muscle Ups - 01/08/13

30 Squat snatch @ 80kg for time
- 14:25, just 1 miss.
+
Rest as needed
+
30 Muscle ups for time
- 4:57 (7-5-3-3-2-2-2-2-2-2) This is a 25 second PB (previous 5:22), felt like i could have hit a new PB for unbroken muscle ups at the start but didn't want to push it to much and struggle further on.

Active Rest

10 Rnds of:
1:00 Row
1:00 Airdyne
1:00 Rest