26.02.2014 - AM CGBP + PM Conditioning

AM

A. CGBP, 10-8-6-4-2
60, 70, 80, 85, 90

EMOM x10
2 strict HSPU


PM

AMRAP 10
10 power snatch @30kg
5 hand release push ups
10 box jump @24"

10 minutes rest

1 minute max burpees to 6" reach

2 minute rest

2 minutes of burpees at max -2 pace

7+20 - Steady pace from start to finish, unbroken ps and step down box jumps because of the knee. Felt good for the full 10 minutes and recovered very quick
+
21 reps, 4-5 no reps due to missed target
+
19 per minute for 2 minutes, pressing from the floor was the limiting factor.

25.02.2014 - AM Row + PM AD

AM

1000m row @70%
60s rest
x6

I have been getting some slight pain in my left knee caps for some time now but it has been manageable and seemed to disappear once i was warm, but this morning was different. The pain was a lot worse, just going up and down the stairs was uncomfortable. I started the rows and could feel it through the first 1000m, i thought this was due to not being warm but by the end of the 4th interval the pain was the same as at the start. I decided to stop here rather than aggravate it more. 

PM

My afternoon session was meant to include rowing and thrusters but since air squatting was painful Andy had me airdyne instead.

30s AD

30s rest

x30

- 5 minutes rest between 15-16

431 cals total (222, 209) Holy quad pump!! 

24.02.2014 - AM AD Recovery + PM Training

AM

30 minute fasted airdyne
Around 300 cals. Got off and stretched the quads out at 15 minutes. 

PM

A. Power clean, build to max. Every 90s increase by 5kg, starting @90kg.
90, 95, 100, 105, 110, 115, 120, 125 PB, 130x

B. Back sqaut; 3-3-3-3; 2-3 minutes rest

130, 140, 145, 150

15-12-9

Power clean @55kg

Burpee 

Rest 10 minutes

15-12-9

Power clean @55kg

Burpee

3:28 - Was wanting to go unbroken through the power cleans but they got tougher than expected, hamstrings lit up! First round unbroken then broke the remaining two sets 10-2 and 5-4. Burpees felt slow!

+

3:36 - Broken the cleans in the first round to try and keep the pace up through the full workout. First set 10-5 with a 3-5 second break, 5-2-2 for the second set and 7-2 for the final set. Again the burpees were slow, they seem to take a real hit when preformed during a workout!

21.02.2014 - Technique Work, Squat Jerk PB and Rowing Intervals

30 minutes weightlifting technique work
Stayed very light and worked mainly on snatches, a few T&G squat snatchs, some hang and hi-hang. Also did a few C&J variations, started to mess about with the squat jerk and worked up to 80kg as i have never actually been able to do it previously! I did this all in my nanos with the main focus being my receiving position and footwork.

30s row @90%
30s rest
x8
rest 5 minutes
x3

146 - 148m 1:42.1/500m avg
146 - 153m 1:40.6/500m avg
146 - 153m 1:39.0/500m avg

20.02.2014 - PC, SN Balance, EMOM and 4 minute AMRAPs

AM

I was planning on hitting today's conditioning before work but decided against it after I started to warm up. My knee was hurting, my lower back was stiff and my shoulders were tight add in the fact it was 6am and you can see it's not ideal for a workout involving OH squats, shoulder to overhead and box jumps.

I spent 45 minutes working through my hip mobility from Jowsey and some other general mobility work. I felt great after, it was just what I needed.

PM

A. Power clean, build to a heavy single
60, 70, 80, 90, 100, 105, 110, 115xx, 113x - All three fails were on depth

B. Snatch balance, 3-3-3-3
70, 80, 90x(1), 90

EMOM x10
Even - 3 clean pulls @130kg
Odd - 10 C2B pull ups

Clean pulls felt strong, C2B unbroken.

4 minute AMRAP @90-99%
3 OH squat @65kg
3-6-9-12... burpees

Rest 10 minutes

4 minute AMRAP @90-99%
6 shoulder to overhead @65kg
4-8-12-16... box jumps @24"

15+1 - Squat snatched the first rep each set, unbroken other than one missed snatch.
+
20+2 - Unbroken stoh, box jumps felt a little off today though. 

19.02.2014 - Airdyne Recovery

30 minutes Airdyne @Z1
Around 350 cals. Set up my laptop again and watched a bit of Netflix. Really enjoy these recovery sessions.

19.02.2014 - AM + PM Front Rack Smasher!!

AM

A. Split jerk cluster 1.1.1 x5; 10s between reps, 90s between sets
Kept it at 80kg for all sets concentrating on my foot work

EMOM x12
Even - 4 push press - building in weight
Odd - 3 front squat @65-75%
PP - 60, 65, 70, 75, 77.5, 80x(3) these felt tough this morning compared to the 3's i did last Saturday.
FS @105kg no issues here.

PM

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

rest 10 minutes

15-12-9 FT @90-99%
thrusters @60kg
C2B pull ups

rest 10 minutes

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

6:43 
+
5:34 - C2B pull ups were the easiest portion of this and all unbroken. Thrusters kicked my arse after the first set, i broke them 10-5, 5-5-5, 4-3-2. I feel like i should be hitting this sub 4 in reality, first and last sets unbroken with one break in the middle i guess.
+
8:00 - Had nothing left by this point.

17.02.2014 - Back to Normal AM + PM

AM

For time: 

90 wall balls @9kg

70 kb snatch @24kg 

50 over the box jumps @24"

30 T2B

10 muscle ups

- 15:43, 19 seconds slower than my previous time but that was after a peaking phase for the London Throwdown and not at 6am! My shoulders blew up a lot earlier into the wall balls than i expected. Was aiming for at least 50 to start but had to break at 40, followed by 20 then three sets of 10. KB snatches were 5 per arm and muscle ups 4-3-3. 

PM

A1. 4 minute window, 3 snatches for total load

- 80, 85, 90. 

A2. 4 minute window, 3 cleans for total load

- 110, 120, 130x 

B. Snatch deadlift; 3-3-3-3; heaviest possible

- 100, 110, 120, 125

C. True ring push ups; 4x12-16; 90s rest

- 16, 16, 16, 12

Conditioning @90%

30:30 row x8

156m, 151m, 148m, 152m, 158m, 153m, 155m, 153m. Major lactic acid build up in my glutes!!

Last week

Sorry for the lack of post over the last week, i have been at university all week working on a group project with a deadline for Friday. This has affected my training, not in the way i initially thought it might. I originally thought this would give me more time to get my training in, although it didn't give me any extra time it didn't reduce my time either. What it did do was reduce my energy levels. i have had literally ZERO energy all week!!!

Tuesday - 11.02.2014

Conditioning @95% in 2:30 min
10 T&G power clean @60kg
15 wall balls @9kg
max cal row
- rest 5 minutes
x2 sets
- 33 cals, 29 cals


1 round every 7 minutes @90%
8 deadlifts @120kg
15 box jumps @24"
30 cal row
x2 sets
- 2:05, 2:03

- Rest 10 minutes -

700m row @100%
- 2:20.4

Wednesday - 12.02.2014

30 minute row @Z1
- Complete, around 6800m.

Thursday - 13.02.2014

A. Depth jump x5
- stepped off a 20" box rebounded to 24"

B. C&J, build to a heavy single in 15 minutes
- 80, 90, 100, 110, 115, 120, 125x

C. Back squat, 20 reps @65-75%
- Used 104kg which was based off 160kg as i haven't squatted close to 170kg for a while. Feel like i could have used 110kg and felt the same.

D1. 8 front rack lunges @70kg; x3 sets.
- Complete comfortable.

D2. 5-7 muscle ups; x3 sets - 1 minute rest
- 3 sets of 7 reps.

Conditioning
Row @85%
60:60x5
Rest 5 minutes
60:60x6
Rest 5 minutes
60:60x7

Saturday 08.02.2014 - AM Conditioning + PM Strength

AM

Conditioning @80%
AMRAP 2
7 pull ups
28 double unders

- 2 minutes rest -

AMRAP 2
7 HSPU
14 KB swings @32kg

- 2 minutes rest -

AMRAP 2
5 C2B pull ups
25 double unders

- 2 minutes rest -

AMRAP 2
5 ring dips
10 KB swings @32kg

- 5 minutes rest -

60s backwards sled drag @60kg
60s rest
x2 sets

3+7
+
2
+
3+5
+
3
+
69m, 54m

PM

EMOM x6
3 consecutive broad jumps
- 24-27ft

A. Front squat; 2-2-2 @20x1; 2-3 minutes rest
- 100, 110, 120. 

B. Snatch; build to heavy single.
- 45-95kg in 5kg jumps. 2 fails @102kg. Weight just felt heavy off the floor today.

C. Snatch; every 2 minutes;
1 - 3@50%
2 - 3@60%
3 - 3@70%
4 - 2@80%
5 - 1@80%

- Complete.

D1. 6-8 supine row x5; 60s rest

- 60(8), 65(8), 70(8), 75(8), 80(8)

D2. 3 push press x5; 2 minutes rest

- 70, 75, 80, 85, 85

Friday - 07.02.2014

A. 2 C&J every 2 minutes x8 sets
- 80-115kg. These were programmed for Thursday but somehow i had a brain fart and forgot about them.

5 minute row @Z1
+
350m row 
90s rest
x6 sets
+
5 minutes rest
+
300m row
90s rest
x6 sets

1:10.01
1:09.5
1:09.0
1:08.0
1:08.2
1:07.7

0:58.9
0:57.3
0:58.1
0:57.4
0:58.9
0:58.3

Thursday - 06.02.2014

1 footed box jump; 5 minutes building in height
- worked up to 36", training notes read 'don't be silly' so i called it here.

A. Back squat; 3-2-1-3-2-1 @20x1; 2-3 minutes rest
- 130, 140, 150, 135, 145, 155x

B. 2 C&J every 2 minutes x8 sets
- Totally forgot about these!

C1. 3-5 strict pull ups x8; rest 60s
- 4 sets of 5 reps @5kg, 4 sets of 5 @10kg

C2. 4 DB neutral grip bench press @22x1 x8 sets; 2 minutes rest
- 8 sets @25kg

Conditioning @85%
11 KB swings @32kg
11 step down box jumps @24"
200m run
11 burpees
11 wall balls @9kg
- 2 minutes rest -
x5 sets

60s forward sled drag @60kg
- 60s rest - 
x2 sets

3:00
2:57
2:56
2:55
2:57
+
100m
83m

05.02.2014 - PM RTW Recovery

RTW - Round the world
@EZ pace
1 min pistols
1 min jump rope
1 min step ups @20"
1 min bear crawl
1 min FLR on rings
1 min run
x6
- Complete. Enjoyed this, felt refreshed after. Subbed row for run as the weather was terrible and i didn't fancy getting soaked! FLR on the rings got tough!

04.02.2014 - SDHP, Burpees, Pwr Sn, PU + Strength

I haven't been splitting my sessions AM & PM this week as i have been coaching the On Ramps until 9pm. This means i am not getting home till around 9:30 then i have to eat, shower and wind down, getting to bed at 10:30 at the earliest. Getting up at 5:30am the next day would not be optimal for recovery. When the conditioning is @80-90% i have been doing it after my strength, when it is @100% i have been doing it before the strength portion.

Conditioning @100%
25s row
3 minute walk rest
x4

- 5 minutes rest -

For time @100%
12-9-6
SDHP @50kg
burpee to 6" reach

- 5 minutes rest -

For time @100%
12-9-6
power snatch @50kg
true push ups (hand under armpits)

142m, 145m, 142m, 143m
+
2:10 unbroken
+
3:04 - Redlined on the first round and then died. First round unbroken, the next 2 sets were 3 then singles!

- rested 20-30 minutes -

A. 1.1 cluster every minute x10 sets (3-5 seconds rest between reps)
- Complete @75kg. 

B. Front squat; 3-3-3-3-3 @33x1
- 80, 90, 100, 105, 110. Things started getting blurry during the third rep at 110kg!! Felt a lot stronger on these today than i have been on any front squat variation in recent weeks.

C1. 8 strict press x3; 30s rest
- 40kg. Too light, last set was the easiest which tells me i wasn't warm enough for the first set. Should have used 50kg. 

C2. 2 KB step ups x3; 30s rest
- 2x24kg to 20" box. These are tougher than barbell step ups.

C3. 36 banded good mornings x3; 60s rest 
- Green band.

03.02.2014 - Snatch Work & Conditioning

A. 2 seated box jump every minute x9 sets
- Complete @40"

B. Snatch balance; 5x3@70-80%; 1 minute rest
- 70, 72.5, 75, 77.5, 80

C. Snatch; 2-2-2-2-2; 3 minutes rest

- 80, 85, 90, 95, 100x(1). Finally hit my goal of a 100kg snatch! Shame i missed the second rep for the double.

D. Snatch grip bent over row; 5x5; 90s rest

- 60kg

Conditioning @80%

Every 5 minutes x5 sets

400m run

21 kb swings @24kg

12 C2B pull ups

- All rounds complete in around 3 minutes. Unbroken KB swings and 4 sets of unbroken C2B, last set i couldn't stay on the bar and broke 5-4-3. GRIP!!!

01.02.2014 - AM Conditioning + PM Strength

AM 

2 sets @100%

6 DB snatch @30kg

10s assault bike

3 minutes rest

- 3 minutes rest -

For time @100%

12-9-6

thrusters @40kg

pull ups

- 5 minutes rest - 

For time @100%

12-9-6

overhead squat @40kg

burpee box jumps @24"

Didn't time the first part

+

1:44

+

3:50 - my legs were shot, felt like i was jumping out of concrete. 

PM 

A. Power clean + hang clean + 2 split jerks x6 sets; 3 minutes rest

- 70, 80, 90, 100, 102.5, 80. Dropped back to 80kg just to get another lift in but hit perfect positions.

B1. 2 clean pulls x6 sets; 30s rest

- 130kg

B2. 5 floor press x6 sets; 2:30 rest

- 70kg 

C. 3x max effort ring dips; 90s rest

- 18, 10, 8

31.01.2014

750m row @85% (of 1000m row)

- 3 minutes rest - 

For time @ unbroken 85%
300m row
15 burpees
12 kb swings @32kg

- 3 minutes rest - 

3 minute AMRAP
6 T2B
30 double unders

2:49
+
2:29
+
4 rounds

A. Max height seated box jump; 5 minute time cap
- 53.5"

B. 3 Power snatch @65-70% every 90s x10 sets
- 5 sets @55kg, 5 sets @60kg. Felt sharp, worked on the return to the floor.

C. Back squat 5-5-5-5-5; rest 2 minutes 
- 100, 110, 120, 130, 140x(4)

D. Strict pull up 5-5-5-5-5; rest 90 seconds
- Complete