Friday 25.10.13

30 min Airdyne
- 351 cals

Team WOD
AMRAP 15 minutes
10 C&J @70kg
20 lateral burpees
- 8+8

2 minutes max KB swings @24kg
2 minutes rest
2 minutes max KB swings @24kg
- 61 unbroken, 43. Felt like popeye!

Thursday 24.10.13

Strength

A. Split jerk from rack, build to max.
- 100, 110, 120, 127.5 PB, 130 PB, 

B1. CGBP, 5 sets x 3 reps. 60s rest
- 80kg across, all comfortable.

B2. Single arm row, 5 sets x 10 reps/each arm. 60s rest
- 25kg 

Conditioning

For time: (15 minute time cap)
100 double unders
50 handstand push ups
40 T2B
30 axle bar STOH @72.5kg
90ft axle bar front rack lunge @72.5kg
- 17:55. I was in the first half of the lunges at the time cap which would have gave me a score of 15:02 at regionals. Felt like i was on target to complete it under the time cap when i got to the STOH but they crushed me and the time was gone before i knew it! 

Wednesday 23.10.13

Only had time to fit in my Oly lifting before coaching tonight. I am going to change things around and try and split my sessions AM and PM to use my time more efficiently.

Snatch from low blocks, 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
- 63, 63, 72, 72, 81, 81, 85, 85. Each rep felt fast and aggressive.

Clean from low blocks, 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
- 91, 91, 104, 104, 114, 114, 124, 124X. Let the weight pull me forward on the second single at 124kg, landed in a poor catch position.

Deadlifts, Front Squats & T2B

Strength

A. Deficit deadlift, build to max
- 140, 150, 160, 170, 180. Called it here before form went, was still feeling weak from Saturdays nights binge drinking!

B. AMRAP deadlift @120kg
- 25 reps, stopped as soon as i felt my form start to break down. Throwing in a deadlift AMRAP once a week now to try and improve my ability to handle deadlifts for volume, will increase by 5kg next week.

Conditioning

7 minute ladder
3 front squat @100kg
3 T2B
6 front squat
6 T2B
As high as possible
- 12+4, felt weak! Alcohol is the devils juice!! 

Accessory

D. 3 x 5-8 Glute ham raise 
- 3x8 @body weight, felt strong on these today will add load next time.

Saturday 19.10.13

A. Snatch from low blocks
- 60, 70, 80, 85, 90 PB

B. Clean from low blocks
- 80, 90, 100, 110, 120, 125 PB, 130 PB

Every 90s x 10 rounds
100m run
5 power clean @60kg
7 lateral burpees
* amrap lateral burpees for the reamaining time of round 10
- 10 rnds + 12 burpees

Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

Thursday 17.10.13

EMOM x 12
2 front squat @85%
- 115kg, all sets felt fast.

Every 30s for 8 total reps
1 banded deadlift @50% + band tension
- 102.5kg + band tension

For time:
1 mile run
50 alternating pistols
30 hang snatch @70kg
- 17:54, snatches in doubles, pistols unbroken.

50 banded good mornings
- blue band

5 x 20 overhead sit ups
- 10kgx20x2, 7kgx20x3

Wednesday 16.10.13

Paused snatch, build to max - 2 second pause at knee

- 60, 70, 75, 80, 82.5, 85, 87.5, 91 PB

Paused clean & jerk, build to max - 2 second pause at knee

- 60, 80, 90, 100, 110, 120, 122.5 PB, 125 PB

30 bar muscle ups for time

- 5:04

Ok so i've been really lazy on posting recently, this is due to a multitude of reasons but after a few messages asking where my posts have gone i'm back to it!

Monday

Strength

Floor press, build to max
- 60, 70, 80, 90, 100, 102.5kg PB

Accessory

EMOM x10
Even - 5 strict weight ring dips @10kg
Odd - 12 pendlay row @50kg
- Complete, heavier on both movements next week

Conditioning

AMRAP 10 minutes
200m run
10 handstand push up
5 power clean @80kg

- 5+100m run, all unbroken but felt slow on the runs.

Tuesday

1 mile sled drag for time @60kg
- 41:29, the long steady incline made this very intresting.
+
EMOM x30
0 to 10 minutes
Even - 10 cal row
Odd - 12 unbroken pull ups

10 to 20 minutes
Even - 10 cal skierg
Odd - 12 burpees

20 - 30 minutes
Even - 10 cal row
Odd - 15 ball slams @32kg

Monday & Tuesday

Monday 16.09.13

Squat snatch, 1 rep @80kg per minute for 10 minutes
+
30 squat clean @102kg (10:33 last time)
- 9:16 PB
+
20 x 40 sec AD @75%/20 sec AD @50%
- Wow this was tough on the quads after the squat cleans. Wasn't sure on my percentages, think i set off way too fast, was around 450-475 watts for the first 2-3 efforts. This quickly dropped to sitting at around 350 watts for the 75%. 7.5 total miles, 414 calories and 288 average watts 

Tuesday 17.09.13

10RFT:
500m row
15 burpees
- 30:03. Quicker transitions to achive the goal of sub 30. Average split was 1:55/500m.

Squat Snatch Fat Isobel

30 Squat snatch @80kg for time
- 9:45 PB. This is a massive PB for me, previous time was 14:25! I only had 1 miss around the 20 rep mark.

Getting Hench on the Bench

A. Front squat, build to max
- 60(5), 80(3), 100, 120, 125, 130, 135, 140x

B. Snatch balance, build to a tough triple
- 40, 60, 70, 80. Only every done these once or twice before, 80kg for a triple is a default PB.

C. Power clean and split jerk cluster, 1.1 @90kg x 4 sets - 2 minutes rest
- Complete.

D1. CGBP @20X1, 2 reps x 5 sets - 2 minutes rest
- 85, 87.5, 90, 92.5, 95 PB, 97.5x(1) PB. 

D2. Pendlay row @22X0, 2-3 reps x 5 sets - 2 minutes rest
- 72.5(3), 75(3), 77.5(3), 80(3), 82.5(3)

E. 4 minute AMRAP push ups - hands shoulder width
- 74 reps. Started with a set of 25 then 5's to 60 and finished with 2's.

Snatch Clusters, Split Jerks & 5000m Row

Snatch cluster, 1.1 @60kg x 8 sets - 1 minute rest 
- Focusing on speed under the bar.
+
Split jerk. BTN split jerk, 1.1 @80kg x 5 sets - 1 minute resp
- The jerk is feeling a lot better these days, focused on not split to wide and keeping my hips under the bar.

+
5000m row for time:
- 18:40 PB. Previous best was 19:45, a 1:05 improvement makes those nasty intervals worth it!

SUGAR!!!

Daily rating: 3 (Felt like a zombie all day, today was the first day of removing sugar from my diet and i didn't replaced the foods removed adequately which meant i was in a major calorie deficit, hence the serious lack of energy)

30 muscle ups for time: 

- 5:07. I was excited to retest this since i have been feeling really strong on the muscle up work we have been doing. I was through 14 reps at 1:12 and then hit the wall energy wise, not sure if it was the absence of sugar or lack of carbs. Probably a mixture of both. I am definitely going to retest this as i know i can go sub 4 minutes.

+

10-15 minutes rest

+

5-7 KB front squats @32kg/arm for 15 minutes

- Called it a day after the muscle ups, had zero energy and my back and glutes were really sore from yesterdays session. Will make this up later on in the week.

I Love Sunday Service!!

A. Deadlift, build to a tough single
- 140, 160, 170, 180, 190, 200. Little bit rounded at 200kg but i haven't deadlifted heavier than 170kg in 9 months.

B1. Press @20X0, 1 rep x 5 sets - 2 minutes rest
- 60, 65, 67.5, 70, 72.5x

B2. Weighted supinated pull up, 1 rep x 5 sets - 2 minutes rest
- 25, 30, 35, 40 PB, 42.5 PB

C. Front rack walking lunges, 4/leg x 6 sets - 1:30 rest 

- 60, 70, 80, 90, 100, 105. At Manchester Games i really struggled with front rack lunges at 70kg!!!

A. Deadlift, build to a tough single

B1. Press @ 20X0, 1 rep x 5 sets, 2 min

B2. Weighted Supinated Grip Chin-ups @ 20X0, 1 rep x 5 sets, 2 min

C. Front Rack Barbell Walking Lunges, 4/leg x 6 sets, 1:30 min - heavy

Power Snatch, Pull Ups & Thrusters EMOM and Running

Power snatch, 1 rep @70kg every 20 seconds for 10 minutes - stop if you miss
- Complete, felt comfortable weight wise and breathing wise. Worked out as a 9:42 Isabel @70kg.
+
EMOM x 12 
1st - 15 pull ups
2nd - 12 thrusters @35kg
- Complete unbroken. Pull ups got tough for the last few reps of the last 2 sets. Thrusters felt really good, focused on good position and breathing. 
+
15 minute run @ easy pace
- Same route as last week, full lap in 13:31 same finishing point at 15:00. 

Front Squat, Snatch and C&J Clusters, CGBP & Pendlay Rows, Push Up Ladder

A. Front squat, build to a tough single
- 100, 120, 125, 130, 135

B. Snatch cluster 1.1 @80% x 5 sets - 3 minutes rest
- Complete at 77kg. Had one miss in the fourth round but made the rep immediately after, the snatch wasn't feel quite as sharp as it did on Tuesday.

C. C&J cluster 1.1 @80% x 5 sets - 3 minutes rest
- Complete at 97kg.

 D1. CGBP @20X1, 2-3 reps x 5 sets - 2 minutes rest
- 80(3), 82.5(3), 85(3), 87.5(3), 87.5(3), 90(3) 

D2. Pendlay row @22X0, 3-4 reps x 5 sets - 2 minutes rest
- 70(4), 72.5(4), 72.5(4), 72.5(4), 72.5(4), 72.5(4)

E. 1 - 10 - 1 unbroken push up ladder for time:
- 6:07. Tougher than i expected, felt good going up the ladder, struggled coming back down till around 5.

EMOM & Rowing Intervals

Snatch, 1 rep @60kg per minute for 12 minutes - get under the bar FAST
- Complete. Nothing to report other than the last rep was the worst of the lot, landed a little forward.

+
Power clean & split jerk, 1 rep @70kg per minute for 12 minutes
- Complete. A couple of sketchy jerks but figured out that i was splitting too narrow. Once i altered that they felt a lot better. 

+
9x600m row @2k PB pace, 2:15 rest between sets - try to hold the same pace as last week.
- 1:45-1:46/500m target pace. Split times (1:45.6, 1:45.3, 1:45.5, 1:45.7, 1:45.5, 1:45.7, 1:45.6, 1:46.0, 1:44.9) This was considerably tougher than the previous weeks 12x500m, my glutes were hurting so much more the whole way through!

Gymnastics & Squat Stamina

6-->1 unbroken ring muscle up ladder for time:
- 2:51
+
For time:
10 strict HSPU - 34" width
2 legless rope climbs
10 strict HSPU
2 legless rope climbs
10 strict HSPU
- 8:59. Rope climbs were fine, any more reps per round and i might have struggle. I suck at strict hspu!! Tried to break them from the start to avoid ending up in single but it happened anyway, 4-2-2-1-1, 2-2-2-1-1-1-1, 1's. 
+
15 unbroken T&G squat cleans @60kg x 4 sets, 2 minutes rest
- 15, 15, 15, 6. Just couldn't hold on for the last set. 

Deadlift, Press, Weighted Pull Up, Step Ups

A. Deadlift @20X0, build to a tough triple
- 100, 120, 140, 160, 170. Forgot to lower the last rep of 160kg to the floor. Ugly first rep at 170kg, next two reps felt/looked better. My deadlift is feeling weak at the moment, hard imagine pulling 205kg at the minute.

B1. Press @20X0, 2 reps x 5 sets - 2 minutes rest
- 55, 57.5, 60, 62.5, 62.5

B2. Weighted supinated grip pull ups, 2 reps x 5 sets - 2 minutes rest
- 20 x 5 sets

C. Front rack barbell step ups @11X0, 6/leg x 5 sets - 1 minute rest (start at 40kg)
- 40, 40, 45, 45, 50. My legs felt ok through these but my shoulders were smoked during holding the front rack from the ring dips i did on Friday. 

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.
+
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.
+
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.
+
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.
+
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.
+
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

Box Jumps, KB Swings, Burpees & Thrusters

For time:
100 Step down box jumps - 30"
100 KB swings - 32kg
100 Burpees - no jump at top
100 Thrusters - 30kg
- 32:51. Disappointed with this, didn't feel like i could push the pace today. Possibly due to not eating enough through the day. Step down box jumps are just slow, broke the KB swings far too much considering i can do 50 unbroken. Burpees are what they are, slow and steady. Same story with the thrusters as the KB swings, did all 5 sets of 15 unbroken last Friday today i was struggling to hit more than 10. Is what it is, just highlighted that fuelling adequately is essential to performing well

Deadlift, CGBP, Thrusters & Rowing - 29/07/13

Deadlift, build to a tough single
- 120, 140, 150, 160, 170, 175. Don't think i'd have got close to my current PB today, this felt heavy.

+
CGBP @ 20X1, 2 reps @ 85% every 60s x10 
- 80kg, completed.
+
For time:
30 Thrusters - 42.5kg
500m row
- 3:09. Unbroken thrusters, paused overhead a couple of times after 20 reps.

28/07/13

AM
Strict Press, 1rm
- 60, 62.5, 65(X), 65, 67.5(X). This is dissapointing, 5kg under my  already poor PB but should be expected with no direct strict press focus.

+
Weighted Supinated Pull up, 1rm
- 20, 25, 30, 35, 37.5

+
Weighted Dip, 1rm
- 15, 20, 25, 30, 35. These were supposed to be bar dips but we don't have any in the gym so went with the next best thing and used the rings.

+
AMRAP C2B pull ups x 1 set to complete failure
- 30, didn't make contact with the bar on the 31st rep.

PM
1,600m Run, all out.
- 6:07.31 PB, lower back and calf got really pumped up and tight during the 2nd 800m.

KB swings & Burpees

Friday

15 minute AMRAP
15 KB swings - 32kg
15 burpees
- 7+22

Saturday 
- rest day

Squat Clean's

Squat clean, build to a tough single
- 60, 70, 80, 90, 100, 110, 115, 120, 125(x)

+
30 Squat cleans @102kg for time
- 10:33. This was tough, two failed reps 7th & 21st. 

+
AMRAP C2B x 1 set to complete failure
- Pulled open a tear during the cleans, will make it up on Friday or Sunday.

OHS, Squat Snatch & C2B Pull Ups

OHS, build to a 1RM
- 60, 70, 80, 90, 100, 105 PB, 110(x), 110 PB, 115 PB. Failed to get the bar stabilised overhead first attempted at 110kg. Thought i had loaded 112.5kg on the bar for my last lift, only realised i had actually put 115kg on when i was stripping the bar down.

+

AMRAP in 10 minutes:

10 Squat Snatch @ 95lbs

10 C2B Chin-ups

- 5+2, went well through the first 3 rounds then i tore my hand on the 4th round of C2B. Snatches went 10, 4-3-3, 4-3-3, 4-3-3, singles, i went with singles on the last round to try and protect the hand. C2B went 10, 10, 10, 8-tear-2, singles.

Running Testers

200m Run ALL OUT

- 00:28.4

+

15 min Walk

+

400m Run ALL OUT

- 1:05.36, fairly pleased with this as i expected to be more than 1 second slower than my previous PB.

+

30 min walk

+

800m Run ALL OUT

- 2:43.05. Calfs are still really tight from the double under AMRAP on Thursday and got super pumped during the runs along with my hamstrings.

CGBP, Burpees, KB Swings & Wall Balls

Close Grip Bench Press @ 20X0, build to a max

- 60, 70, 80, 90, 95 PB, 100(x). Default PB, first time doing CGBP pretty pleased to get close to 100kg with no bench press since November.

+

10 round for time:

4 Burpees 

6 KB Swings - 32kg 

8 Wall Balls - 9kg

- 9:33. Burpees felt slow again, not sure what's going on with them. 

OPT Tester 2

5 rounds for time:
1000m Row
15 Pull ups
15 Thrusters - 35kg
15 Burpees
- 38:43. I think this is probably the longest WOD i've done other than Murph. The row was the toughest part, struggled to keep the splits down, i think this was more mental than physical.

Power Clean 1rm, AMRAP @ 90% & Double under AMRAP

Power Clean, build to a 1 RM
- 60, 70, 80, 90, 100, 110, 115x, 115. Felt like i had no pull today.

+
AMRAP power clean @ 90% highest from previous in 8 min
- 24 reps at 104kg

+
AMRAP Double Unders in 10 minutes
- 685 reps. Did sets of 50, all sets unbroken. Calfs felt pretty pumped up after this.

Manchester Games Debrief

Event 1
For time: (15 minute time cap)
300m open water swim
75 burpees
13:38 - 39th place

Pleased with how the swim went as I'm not the strongest swimmer using front crawl. Swam the first 100m using front crawl passing a few people who set off at a crazy pace. Got to the first buoy and lost my breathing rhythm after turning. Got in from the swim and felt really disorientated almost like I was drunk. The burpees were really slow!! Took the first 25 for the dizziness to wear off.

We then had to be at the arena for 12 o'clock for a briefing. This briefing didn't come until 5pm! Sat in the sun for 5 hours is not the best!

Event 2
2 minute max row for meters
1 minute rest
1 minute max pistols
1 minute rest
1 minute max double unders
1 minute rest
1 minute max snatch @ 60kg

Felt really lethargic trying to get warmed up for this after the 5 hour gap! The event was scored as a total of all reps which I felt was a bit naff since 1 pull on the row would equate to 10-15 points which in no way correlates to 10-15 snatches!
My plan going in was to keep my row split under 1:40/500m, hit the pistols hard, unbroken double unders and try and hold on to the snatches!
Row went better than I had planned, kept the split between 1:33 & 1:35 for a total of 638m, felt pretty good getting off the rower.
Pistols went as I expected/planned, kept moving through the full 1 minute with 2 no reps for not showing control at the top. Totalled 42 witching the 1 minute.
Unbroken for the full minute on the double unders for a total of 115 reps
I was aiming for 15 snatches before the event, once I got to the snatches and picked the bar up I knew this was not going to happen. I went t&g for 5 ditched it and planned for another set of 5 but my grip was shot. Went with 5 singles for a total of 10 snatches.

Total reps - 805 for a 6th place.

Another 2 hour wait for the final workout of day 1.

Event 3
For time (5 minute time cap)
21-15-9
DB thrusters - 17.5kg
Pull ups
4:02 - 39th place

All pull ups unbroken the DB thrusters are a different story! First 21 unbroken, the 15 6-5-4 and the 9 5-4. Really disappointed with this!

The field was cut from 60 to 30 after day 1, I finished out day 1 in 28th to scrap through.
Got back to the hotel for 10pm, had food and straight to bed. Slept really well but woke up with some major quad and glute doms.

Event 4
For time (10 minute cap)
10 front squat @ 70kg
10 box jump - 30"
10 stoh @ 70kg
10 T2B
30 front rack lunges @ 70kg
10 T2B
10 stoh
10 box jump
10 front squat
9:01 - 25th

First to the lunges in my heat in 1:30 unbroken though everything. Then I started the lunges and knew that it was going down hill from there, had to do the lunges in 5's my legs were like wet noodles by the time I got to the box jumps. Picked the bar up for the last set of front squats gritted my teeth and moved quick to finish them unbroken. I was broken after this event!

Event 5
For time (10 minute cap)
10 gtoh @ 60kg
10 c2b pull ups
10 gtoh @ 70kg
10 c2b pull ups
10 gtoh @ 80kg
10 c2b pull ups
7:02 - 21st

Wanted to go unbroken for the first 10 gtoh but only managed 5, started to get pulled around to much by the barbell. Struggled with the transition from overhead to ground. Unbroken through the c2b pull ups all butterfly. 70 & 80's all singles. This was probably the most fun workout of the weekend for me.

Overall pleased with a final position of 29th considering how underprepared i felt going in. My skills were up to speed but my engine was lacking.

Weekend

Friday 7th June

3 T&G Snatch - every 60s x7
70kg all power snatches

3 T&G Cleans - every 60s x7
100kg all power cleans

Conditioning
For time:
Every minute on the minute 5 power snatch @45kg
Remaining time AMRAP burpees until you complete 100

13:00 had not pop on the burpees

Rest exactly 10 minutes

8x250m Row - 60s rest
50.8
52.0
52.5
52.5
52.2
51.5
50.5
49.3

Saturday 8th June

Paused Back Squat - 70%x3x3, 3s pause
120x3x3

Conditioning
For time:
Run 1200m
60 KB swings - 24kg
60 Burpees

12:26 Swings unbroken but burpees slow, 20s slower than last time i did this.

Sunday 9th June
Active Recovery

AMRAP 30 at easy pace
500m row
10 burpees
500m skierg
10 burpees
400m run
10 burpees

3+500m row

10 minutes L-sit to tucked planche practice

Monday, Tuesday & Wednesday

Monday 3rd May

Paused Snatch - 2rm
40
60
70
75
80
85x(1)x(1)

Paused Clean & Jerk - 2rm
60
80
90
100
110
115

Back Squat - 3x5 (use weight from last weeks top set)
Skipped due to knee pain again

Conditioning
3RFT:
5 Power clean - 100kg
15 C2B pull ups
400m Run

11:13 Cleans in singles, all C2B unbroken

Tuesday 4th June

15 minutes L-sit to tuck planche
Short on time will make up Thursday

Push Press - 3x3 (use top set from last week)
90x3x3

Conditioning
AMRAP 20
Suicide sprint 20-40-60m
10 DB GTOH
60s Rest

11

Wednesday 5th June

Power Snatch + Hang Snatch + 2 OHS - 85%x1, 90%x1, 95%x1
70
72.5
75

Power Clean + Hang Clean + Jerk + Jerk - 85%x1, 90%x1, 95%x1
92.5
100
105

Front Squat - 3x3 (use 1 1/4 1rm)
Skipped due to knee pain

Conditioning
3RFT:
10 C2B pull ups
100 Double unders
10 GHD sit ups

6:05

Catch up

Not posted in a while due to exams, so i will try to catch up with this post.

21st May

Hang Snatch - 2rm
40
50
60
70
75
80

Hang Clean & Jerk (2+1) - to max
60
70
80
90
100

Conditioning
3RFT:
10 L-pull ups
10 Back squat - 85kg
10 Box jumps
10 Wall balls - 9kg

9:20

22nd May

Helen
3RFT:
400m Run
21 KB swings - 24kg
12 Pull ups

9:15 All unbroken, really slow runs. Did this at 9pm after 12 hours revision in the libary

27th May

Pause Snatch - To max, then 90%x2x2
40
50
60
70
75
80
85
87.5x
87.5 PB
90 PB

81x2x2

Pause Clean & Jerk - To max, then 90%x2x2
60
70
80
90
100
110
120 PB
122.5xx

108x2x2

Back Squat - 5-5-5 (Ascending, heavy but not max)
Skipped due to knee pain

Conditioning
800m Run
10 Muscle ups
20 Power cleans - 60kg
1000m Row

10:32

28th May

10 minutes HS walk

Push Press - 3-3-3-3-3 (Heavy but not max)
70
75
80
85
90

Conditioning
AMRAP 12
2 Snatch - 80kg
30m Bear crawl

8+1

29th May

Power Snatch + Hang Snatch + 2 OHS - To max
40
50
60
65
70
75
80
82.5x

Power Clean + Hang Clean + Jerk + Jerk - To max
60
70
80
90
100
110
115x

1 1/4 Front Squat - 1RM
60
80
100
120
125 PB

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
K2E
KB swings - 24kg

8:14

31st May

T&G Snatch - 80%x3x7 every 60s
76x3
70x5

T&G Clean - 80%x3x7 every 60s
100x7

Conditioning
DT
5RFT:
12 Deadlift - 70kg
9 Hang power clean - 70kg
6 Push jerk - 70kg

10:54

2000m Row - 7:13.8

1st June

Back Squat - 3-3-3 (Heavy but not max)
120
125
130
Held back on these due to the knee pain

Coditioning
For time:
1600m Run
15 Squat cleans - 80kg
5 Muscle ups
1200m Run
10 Squat cleans
10 Muscle ups
800m Run
5 Squat cleans
15 Muscle ups

29:10

Front Squats + Deadlift, Wallball & Muscle Up Triplet

Front Squat - 2rm
60
80
100
120
130
140 PB

142.5x1 PB

10kg increase on my 2rm which also tied my old 1rm

Conditioning
3RFT:
10 Deadlift - 140kg
50 Wall balls - 9kg/10ft
10 Muscle ups

18:44 PB

Thrusters, Cleans & 2 Couplets

Thruster - 10 minutes to find 3rm (bar taken from the floor)
40
60
70
80
85 PB
90 PB
95 PB feel like i had more in me but ran out of time

Clean - 10 minutes to find max
100
110
120
125
131xx let the bar pull me forward first attempt, second go was close.

Conditioning
4RFT:
250m Row
12 Alternating single arm DB snatch - 27.5kg

6:46

Rest 30 minutes

3RFT:
10 STOH - 70kg
20 Pistols

4:26

Back Squat PB & 2013 Regional Event 7

Back Squat - Heavy single, if it feels good go for max
60x5
80x5
100x3
110
120
130
140
150
160
167 PB
170 PB 2kg over double body weight and 10kg off my goal for 2013

Conditioning
2013 Regional Event 7
4RFT: (10 minute time cap)
2 Rope climbs - 15ft
100ft Sprint
4 Squat cleans - 102.5kg
100ft Sprint

7:01

Friday and Saturday

Friday 10th May

Amanda
9-7-5:
Muscle ups
Squat snatch - 60kg

5:14 PB

Snatch - Immediatly following Amanda find max in 6 minutes
70
75
80
85
90x

Clean & Jerk - Heavy single
60
70
80
90
100
110
115
121 PB
122.5x (jerk)

Conditioning
For time:(14 minute time cap)
1200m Run
63 KB swings - 24kg
36 Pull ups

10:32

Saturday 11th May

AM

Overhead Squat - 3rm taken from the floor
60
70
80
85
90
92.5
98
102.5x(2)

All default PB's as it's the first time i've tried for a 3rm. I'm curious to see what my 1rm is now as it was 100kg prior to this session.

Conditioning
For time: (10 minute time cap)
12-9-6
C&J - 85kg
Box jumps -30"

6:01

PM

Front Squat - 10 minute AMRAP at 85%
27 reps, legs felt fine the front rack was the limiting factor.

Conditioning
3RFT:(15 minute time cap)
30m HS walk
60 Double unders
20 Wall balls - 9kg

13:32

OHS's & 2012 Games Chipper

Overhead Squat - 5rm
40
60
70
75
80

Default PB as i've never went for a 5rm before.

Conditioning
For time:
10 OHS - 70kg
10 Over box jumps - 24"
10 Thrusters - 60kg
10 Power cleans - 90kg
10 T2B
10 Burpee muscle ups
10 T2B
10 Power cleans - 90kg
10 Thrusters - 60kg
10 Over box jumps - 24"
10 OHS - 70kg

14:24

Back Squats & 2012 Regional WOD #2

Back Squat - Heavy single
60x5
80x5
100x3
110
120
130
140
150
155
160
165 PB
167.5x

Conditioning
2012 Regional WOD #2
For time:
Row 2000m
50 Pistols
30 Hang cleans - 100kg

21:11 PB Just under a 7 minute PB since last year.

Snatches, Running, HSPU's, C&J's, Rope Climb's and DB Thrusters

AM

Snatch - 1x1 @80% every 30s for 10 minutes
78kg, 1 miss.

Conditioning
For time: (18 minute time cap)
Run 1200m
30 HSPU
Run 800m
20 HSPU
Run 400m
10 HSPU

15:35

PM

Clean & Jerk - 1x1 @80% every 60s for 15 minute
96kg, no misses

Conditioning
5RFT: (7 minute time cap)
1 Rope climb - 15ft
10 DB thrusters - 20kg

5:19

Friday & Saturday

Friday 3rd May

Warm Up
3RNFT:
5 Strict HSPU
10 C2B pull ups
20 Double unders

Paused Snatch - Heavy single
30
40x2
50x2
60x2
65
70
75
80xx
80

Paused Clean & Jerk - Heavy single
60
80
90
100
105
110

Front Squat - Heavy single
60
80
100
110
120
130

Conditioning
4RFT: (14 minute time cap)
30m OH walking lunge - 20kg
15 Burpees to plate
50 Double unders

11:12

Saturday 4th May

AM

Maurice
5RFT:
20 Burpee over box jumps - 24"
15 Front squats - 60kg
10 Sumo deadlift high pulls - 60kg

23:13 PB 3:57 PB

PM

Snatch - Technique work
40x2
50x2
60x2
65x2
70x2
75x2
80x2
85
90
93 PB
95 PB

Power Clean - 3 touch and go every 60s
60
65
70
75
80
85
90
95
100 PB

Thursday

Snatch - Max double
40
50
60
70
75
80
85 PB
87.5x(1)

Clean + Clean & Jerk - Max
60
80
90
100
105
110

Conditioning
For time:
*With a bar loaded from inside out 10kg, 15kg, 15kg, 25kg
5 Deadlifts - 150kg strip 25kg plates
5 Deficit HSPU on stipped plates
4 Cleans - 100kg strip 15kg plates
4 Deficit HSPU on stipped plates
3 Snatch - 70kg strip 15kg plates
3 Deficit HSPU on stripped plates

4:37

Deadlifts and all HSPU unbroken, cleans and snatch in singles. 2 missed snatches.

Tuesday

Snatch - 90%x2x3
80x2x3

Clean & Jerk - 85%x2x3
100x2x3

Conditioning
For time: (20 minute cap)
5-4-3-2-1
Back squat - 135kg
Muscle ups
400m run between each round

16:55

Back squats felt heavy, had to take a breather after the runs to make sure i didn't fail any reps. The muscle ups felt really strong, felt like i could have done sets of 5 all the way through. It was only the last 400m run that felt like i could actually open my legs.

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)

Active Recovery

60 minute AMRAP:
500m Row
500m Skierg

12 Rnds

Saturday

AM

Hang Snatch - 85%x2x, 90%x1x2, 95%x1x2 (% based off heavy double 23/03/13)
68
72
76

Hang C&J - 85%x2x2, 90%x1x2, 95%1x1 (% based off heavy double 23/03/13)
85
90
95

1&1/4 Front Squat - Heavy single
60
80
100
110
120
130x

Conditioning
2RFT: (6 min cap)
500m row
15 burpees to 20kg plate

5:41

PM

Conditioning
On a running clock
0:00
21-15-9
Shoulder to overhead - 40kg
30 double unders between each set

2:26

5:00
21-15-9
KB swings - 24kg
Box jumps - 24"

3:24

10:00
21-15-9
Airdyne calories
Ball slams - 15kg

4:00

13.4

Open WOD 13.4
AMRAP 7:
3 C&J - 62kg
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
etc....

90

Rest 3 hours

Front Squat - Heavy
60
80
100
110
120
130
135 PB
137.5 PB
140 PB

Clean - Heavy
60
80
90
100
110
120
125
131xx

Paused Snatch & C&J

Paused Snatch(2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
68
72
76
76
80

Paused Clean & Jerk (2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
92
97
104
104
110

Conditioning
4RFT (20 minute cap)
20 KB swings - 24kg
15 HSPU
20 Pistols

13:12

All KB swings unbroken. The first round of HSPU's unbroken sets of 5 for the remainder. THe pistols were all unbroken but a little wobbily, haven't done any since DWF.