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.

Friday, Saturday & Sunday

Friday 22/03/13

Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x

Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.

1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115

103x2x2

Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg

2+18

Saturday 23/03/12

EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90

5x15 KB swings AFAP - 1 minute rest

100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.

I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.

Sunday 24/03/13

Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90

Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"

7:37

Open WOD 13.3

Open WOD 13.3AMRAP 12
150 Wall balls - 9kg/10ft
90 Double unders
30 Muscle ups

260 - 7:57

That's a 12 rep improvement from last year, finished Karen in 6:52 and finished the double unders unbroken in 7:57

Paused Lifts, Back Squats & Hang Clusters

Paused Snatch (2 second pause at knee) - To max, then 80%x2x2
60
70
75
80
82.5
85xx
85 PB

68x2x2

Paused Clean & Jerk (2 second pause at knee) - To max, then 80%x2x2
80
90
100
105
110
115 PB

92x2x2

Back Squats - 80%x5x2, 85%x3x3, 90%x1x3
130x5x2
138x3x3
146x1x3

Conditioning
3 rounds
Run 800m
12 Hang clean thrusters - 60kg
12 Pull ups
Rest 2:00
(23 minute time cap)

Rnd 1 - 6:22
Rnd 2 - 15:14 (7:14 with 1st rnd and 2 min rest subtracted)
Rnd 3 - Hit the time cap with 12 pull ups to do.

The hang clean thrusters kicked my arse on this one, did a set of 3 to start with each round then i was down to singles. Realy good session but i'm glad it's a rest day tomorrow.

Another Back Squat PB Monday!

AM
Back Squat - 5rm
60
80
100
120
142.5 PB

Conditioning
AMRAP 10
10 Overhead squats - 40kg
10 T2B
10 KB swings - 24kg

5+13 - all movements unbroken but to long between transitions

Rest 10 minutes

3 rounds
1 min burpees to 20kg plate
1 min C&J - 70kg
1 min Calorie row
1 min rest

Rnd 1 - 18/6/17
Rnd 2 - 14/6/13
Rnd 3 - 14/7/16
PM

AMRAP 5
Strict HSPU

20 - Started with a set of 10 unbroken which i a PB, then i was into singles with a few fails.

EMOMx10
Skierg 100m

Catch Up

Thursday
13.2
AMRAP 10
5 Shoulder to overhead - 52.5kg
10 Deadlift - 52.5kg
15 Box jumps - 24"

8+27 (267)

Not pleased with this score, took to long on transitions.

Friday

AMRAP 10
Snatch - 80% 1rm (82kg)

10 - failed more than i made, the most frustrating session ever!

AMRAP 10
C&J - 80% 1rm (110kg)

9 - Treat this one more like an EMOM, failed 1 jerk.

Conditioning
2000m Row

7:16.2

9 seconds off my PB, glutes were full of lactic from 13.2 the day before.

Sunday

13.2 - Rerun
AMRAP 10
5 Shoulder to overhead - 52.5kg
10 Deadlift - 52.5kg
15 Box jumps - 24"

8 + 17

Had to go to step ups after the first round, getting some serious knee pain from all the box jumps on Thursday. Much quicker on the transitions and barbell work, if i had hit the wod in the same way on Thursday i woouldnt have had to redo.

Block Work, Back Squats and some Airdyne

Snatch - Low blocks (at knee) 1-1-1-1-1-1-1
60
70
75
78
80 PB
81x
81 PB

Clean & Jerk - Low blocks (at knee) 1-1-1-1-1-1-1
80
90
95
100
105
110 PB
115 PB

All PB's from low blocks, these felt much better today than the block work on Sunday.

Back Squat - 3x5 heavier than 18/02/13 (132kg)
135
135
135x(4) failed the 5th rep

Conditioning
Airdyne 30s @ 400-500 watts
Airdyne 30s easy
x20

Sunday and Monday

Sunday

Snatch from blocks(above knee) 2-2-2-2-2
60
65
70
75x(1)
75

C&J from blocks(above knee) 2-2-2-2-2
80
90
95
100
105

Front Squat - 75%x3x3
105 done

Conditioning
5-4-3-2-1
Squat clean - 100kg
Paralette HSPU - 8"

7:29


Monday

Back Squat - 5rm
60
80
100
120
140 PB
150x(3) - 3rm PB

Conditioning
3 Rnds
Max squat snatches in 1 minute
Rest 90 seconds
Max muscle ups in 1 minute
Rest 90 seconds

10/9, 9/9, 8/7

21-15-9
Wall balls - 9kg
Burpees

4:09

Open WOD 13.1

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to a 6" reach
30 Snatch - 35kg
30 Burpees
30 Snatch - 62kg
20 Burpees
30 Snatch - 75kg
10 burpees
AMRAP Snatch - 95kg

153 Reps

Set out to pace the burpees and touch and go double through the 62kg to give myself the best chance of getting some reps in at 75kg. I stuck to the plan and got the outcome i wanted although, i think i might have paced the 62kg snatches a bit to much as i had 25 seconds left after plate change over to get a rep in at 75kg, i manged 3 quick singles within the 25 seconds.

Last year i didn't even finish the 30 reps at 62kg during the snatch ladder.

Complexes + AD Intervals

Power Snatch + Hang Snatch - 1-1-1-1-1
70
72.5
75
77.5
80xx

Felt weak and slow today, have hit this complex for 82.5kg in the past.

Power Clean + Hang Clean + Jerk - 1-1-1-1-1
90
95
100
105
107.5

Felt better on these than the snatches, but was still below what i was hoping to hit.

Conditioning
AMRAP 8
3 Hang power clean - 80kg
9 HSPU
27 Unbroken double unders

5+6


2 Rounds for total calories
2 minutes Airdyne
2 minutes rest
1 minute AD
2 minutes rest

193 Calories

Saturday and Sunday

Saturday 2nd

AM
Conditioning
Bradshaw
10 RFT
3 HSPU
6 Deadlift - 100kg
12 Pull ups
24 Double unders

no rest

Snatch to max in 5 minutes
C&J to max in 5 minutes

17:58 & 80/110

Pull ups were rubbish today, broke after 2 rounds and couldn't seem to find my rythm.

PM
Partner Airdyne WOD
50-40-30-20-10 AD Cals each

9:26 - with Lee Howe

Sunday 3rd

Ankle mobility and some squat therapy.
50-60 pull ups, what a difference a day makes. The rythm and timing was there today.

01/03/13 - Triple PB and Team WOD

Friday 1st

Power Snatch - Max
50
60
70
80
85 PB

Power Clean - Max
80
90
100
110x
110
117 PB

Front Squat - 1rm
60
80
100
120
135 PB
140 PB

Conditioning - Team Wod
In a 20 min window (Paired with Lee Howe)
Skierg 1 mile (2x400m each)
then
Complete Annie
50-40-30-20-10
Double unders
Sit ups
then
AMRAP Cheif
3 Power cleans - 85kg
6 Push ups
9 Air squats

19+10