EMOM x10
20 double unders
1 snatch
*starting at 50kg increase 5kg every minute
- Decided to give this a go without my lifting shoes and everything felt really good.
Snatch pull; 4x4@100%
.
Thursday, 25 September 2014
18.09.2014 - AM Chipper & PM Ladder
AM
FT:
40 wallball @9kg
40 HSPU
40 Pistols
40 STOH @42.5kg
40m Front rack lunge @42.5kg
11:31 - Managed to rope a couple of guys in to run through this with me which helped a lot at 6am, it would have been so easy to hold back and take it easy on my own that early. This highlighted that shoulder endurance is a weakness of mine that needs to be addressed.
PM
7 minute AMRAP @100%
3-6-9....
C&J @62kg
T2B
91 PB - Was feeling really tired going into this, probably a combination of the early start and been really busy at work. I definitely didn't attack this at 100%, the t2b felt very comfortable i kept these unbroken. Ground to overhead were t&g for the 3 and the 6 but reverted to singles for the remainder, with a little more energy i would of planned to hit more sets of t&g throughout.
FT:
40 wallball @9kg
40 HSPU
40 Pistols
40 STOH @42.5kg
40m Front rack lunge @42.5kg
11:31 - Managed to rope a couple of guys in to run through this with me which helped a lot at 6am, it would have been so easy to hold back and take it easy on my own that early. This highlighted that shoulder endurance is a weakness of mine that needs to be addressed.
PM
7 minute AMRAP @100%
3-6-9....
C&J @62kg
T2B
91 PB - Was feeling really tired going into this, probably a combination of the early start and been really busy at work. I definitely didn't attack this at 100%, the t2b felt very comfortable i kept these unbroken. Ground to overhead were t&g for the 3 and the 6 but reverted to singles for the remainder, with a little more energy i would of planned to hit more sets of t&g throughout.
Wednesday, 17 September 2014
16.09.2014 - AM DL & BJ, PM Thrusters & Pull Ups
AM
5 sets
5 T&G deadlifts - 140kg
10 box jumps - 24"
- 2:30 rest
27, 28, 28, 28, 30
PM
90s wattbike
30 thrusters - 30kg
20 pull ups
- 9 minute rest
20 pull ups
30 thrusters - 30kg
90s wattbike
- 9 minute rest
20 pull ups
90s wattbike
30 thrusters - 30kg
3:09, 3:07, 3:00 - Focused on the efficiency of movements at high speed, first two sets of thrusters were a little to slow. Pull ups felt really smooth, with all three sets unbroken in less than 30 seconds.
5 sets
5 T&G deadlifts - 140kg
10 box jumps - 24"
- 2:30 rest
27, 28, 28, 28, 30
PM
90s wattbike
30 thrusters - 30kg
20 pull ups
- 9 minute rest
20 pull ups
30 thrusters - 30kg
90s wattbike
- 9 minute rest
20 pull ups
90s wattbike
30 thrusters - 30kg
3:09, 3:07, 3:00 - Focused on the efficiency of movements at high speed, first two sets of thrusters were a little to slow. Pull ups felt really smooth, with all three sets unbroken in less than 30 seconds.
15.09.2014 - AM Z1 & PM Lifting
AM
40 minute Z1 row
- Every 5 minutes 60s headstand hold
PM
A. C&J; Every 90s increase 5kg, starting at 90kg
131 PB, 135x - 135kg PB clean
B. Back squat; 3-3-3-3; 2-3 minute rest
120, 130, 140, 150x(2) - Felt heavy today
C. Good morning; 4x12
40kg - Still unsure about these
40 minute Z1 row
- Every 5 minutes 60s headstand hold
PM
A. C&J; Every 90s increase 5kg, starting at 90kg
131 PB, 135x - 135kg PB clean
B. Back squat; 3-3-3-3; 2-3 minute rest
120, 130, 140, 150x(2) - Felt heavy today
C. Good morning; 4x12
40kg - Still unsure about these
Sunday, 14 September 2014
13.09.2014 - PC Burpee Tester
EMOM x10
1st - 3 thrusters @70kg
2nd - 12 T2B
Wanted to go heavier with the thrusters but my back was feeling really stiff so stayed lighter. All T2B unbroken and comfortable.
EMOM x10
1st - 8 front rack lunges @80kg
2nd - 6 pHSPU
Front rack lunges comfortable. Struggled a little with the pHSPU, had to drop the reps to 4 for the last 2 sets.
FT @100%
15-12-9
power clean @50kg
burpees
- 10 minute rest
FT @100%
15-12-9
power clean @50kg
burpees
2:53 PB - Unbroken
+
3:33 - Unbroken but extremely slow burpees!
Really happy with both efforts, the last couple of time i have done this test i haven't even completed the first effort unbroken.
1st - 3 thrusters @70kg
2nd - 12 T2B
Wanted to go heavier with the thrusters but my back was feeling really stiff so stayed lighter. All T2B unbroken and comfortable.
EMOM x10
1st - 8 front rack lunges @80kg
2nd - 6 pHSPU
Front rack lunges comfortable. Struggled a little with the pHSPU, had to drop the reps to 4 for the last 2 sets.
FT @100%
15-12-9
power clean @50kg
burpees
- 10 minute rest
FT @100%
15-12-9
power clean @50kg
burpees
2:53 PB - Unbroken
+
3:33 - Unbroken but extremely slow burpees!
Really happy with both efforts, the last couple of time i have done this test i haven't even completed the first effort unbroken.
12.09.2014 - MAP 1 & Gymnastics
30:30 row @80% x8
145-155m
- 5 minute rest
30:30 wattbike @80% x8
400 watts
- 5 minute rest
30:30 row @80% x8
145-150m
A. Free standing handstand practice
B. Legless rope climb; 3x2; 2 minute rest
C. Strict ring dip with turn out; 4x8; 90 second rest
145-155m
- 5 minute rest
30:30 wattbike @80% x8
400 watts
- 5 minute rest
30:30 row @80% x8
145-150m
A. Free standing handstand practice
B. Legless rope climb; 3x2; 2 minute rest
C. Strict ring dip with turn out; 4x8; 90 second rest
Thursday, 11 September 2014
10.09.2014 - Aerobic/Skill AMRAP
40 minute AMRAP
500m row
1 free standing HSPU
1000m wattbike
3 strict HSPU
500m skierg
5+400m row - strict hspu were easy but free standing need a lot of work.
500m row
1 free standing HSPU
1000m wattbike
3 strict HSPU
500m skierg
5+400m row - strict hspu were easy but free standing need a lot of work.
09.09.2014 - Split Jerk, Front Squat & Back Pain
AM
A. Split jerk; 1.1.1 x5; 10s/90s rest
80, 90, 100, 100, 100 - Wish i had some blocks!!!
B. Front squat; 3@75-80%; Every 2 minutes
112kg done
PM
Started to warm up for heavy power cleans and thrusters but was getting a lot of pain in my lower back.
A. Split jerk; 1.1.1 x5; 10s/90s rest
80, 90, 100, 100, 100 - Wish i had some blocks!!!
B. Front squat; 3@75-80%; Every 2 minutes
112kg done
PM
Started to warm up for heavy power cleans and thrusters but was getting a lot of pain in my lower back.
08.09.2014 - London Throwdown Chipper
A. Seated box jump; 12x2 EMOM
40", 44", 48"
B. Snatch; 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@90%+
60, 70, 75, 80, 85, 90x, 90
C. C&J; 30s max x4 sets; 90s rest (not T&G)
6, 6, 7, 6
D1. 30s russian swings @40kg; 30s rest; x3
17, 17, 16
D2. 30s STOH @60kg; 30s rest; x3
15, 12, 10 (6-4)
FT:
90 wallball @9kg
70 KB snatch @24kg (5 per arm)
50 over the box jumps @24"
30 T2B
10 muscle up
14:07 PB - Wallballs 50-20-12-8, T2B 20-10, muscle ups 4-3-3
40", 44", 48"
B. Snatch; 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@90%+
60, 70, 75, 80, 85, 90x, 90
C. C&J; 30s max x4 sets; 90s rest (not T&G)
6, 6, 7, 6
D1. 30s russian swings @40kg; 30s rest; x3
17, 17, 16
D2. 30s STOH @60kg; 30s rest; x3
15, 12, 10 (6-4)
FT:
90 wallball @9kg
70 KB snatch @24kg (5 per arm)
50 over the box jumps @24"
30 T2B
10 muscle up
14:07 PB - Wallballs 50-20-12-8, T2B 20-10, muscle ups 4-3-3
05.09.2014 - LacEnd
Every 2 minutes @80-90% x5 sets
10 unbroken deadlift @120kg
15 wallball @9kg
- 5 minute rest
4 minute AMRAP @90%
7 power snatch @42.5kg
20 double unders
- 10 minute rest
1000m row @90%
47-48s for all 5 sets
+
4+5 everything unbroken
+
3:27.8
10 unbroken deadlift @120kg
15 wallball @9kg
- 5 minute rest
4 minute AMRAP @90%
7 power snatch @42.5kg
20 double unders
- 10 minute rest
1000m row @90%
47-48s for all 5 sets
+
4+5 everything unbroken
+
3:27.8
03.09.2014 - Thorium #2
12 minute AMRAP
30 down and up
60 russian KB swing @24kg
30 thrusters @42.5kg
60 double unders
288 (11:04) - Forearms blew up!!
30 down and up
60 russian KB swing @24kg
30 thrusters @42.5kg
60 double unders
288 (11:04) - Forearms blew up!!
01.09.2014 - Strength + MAP
A. Depth jump; 5 reps; 24" drop to 24"+
24" to 40"
B. C&J; build to a single in 15 minutes (max 6 attempts @90%+)
70-125kg, 131x - Missed the jerk, but 131 is a PB clean.
C. Back squat; 20 reps @65-75%
120kg PB
D1. Front reack lunge; 8x3
60kg - Legs like jelly after the back squats!!
D2. Muscle ups; 5-7x3
3 sets of 7 with 5kg vest
Row @85%
60:60 x5
- 5 minute rest
60:60 x6
- 5 minute rest
60:60 x7
287, 289, 291, 292, 296
+
286, 287, 287 289, 294, 299
+
286, 289, 290, 289, 291, 294, 300
24" to 40"
B. C&J; build to a single in 15 minutes (max 6 attempts @90%+)
70-125kg, 131x - Missed the jerk, but 131 is a PB clean.
C. Back squat; 20 reps @65-75%
120kg PB
D1. Front reack lunge; 8x3
60kg - Legs like jelly after the back squats!!
D2. Muscle ups; 5-7x3
3 sets of 7 with 5kg vest
Row @85%
60:60 x5
- 5 minute rest
60:60 x6
- 5 minute rest
60:60 x7
287, 289, 291, 292, 296
+
286, 287, 287 289, 294, 299
+
286, 289, 290, 289, 291, 294, 300
30.08.2014 - LacEnd Intervals
2:30 window x2 sets
10 T&G power clean @70kg
15 wall ball @9kg
max cal row
- 5 minute rest
Every 7 minutes x2 sets
8 deadlift @120kg
15 over the box jumps @24"
30 cal row
40 cals
30 cals
20-30 minutes to recover/nap
1:56
2:00
10 T&G power clean @70kg
15 wall ball @9kg
max cal row
- 5 minute rest
Every 7 minutes x2 sets
8 deadlift @120kg
15 over the box jumps @24"
30 cal row
40 cals
30 cals
20-30 minutes to recover/nap
1:56
2:00
29.08.2014 - Lifting
A. Broad jump; 6x3 EMOM
B. Front squat @20X1; 2-2-2; 3 minute rest
100, 115, 130
C. Snatch; build to max for the day
70, 75, 80, 85, 90, 95, 101x, 101 PB
D. Snatch; 3x50%, 3x60%, 3x70%, 2x80%, 1x90%; Every 2 minutes
Complete no misses
E1. Underhand bent over row; 6-8 reps x5 sets; 60s rest
70(8), 75(8), 80(8), 82.5(8), 85(8)
E2. Push press; 3 reps x 5 sets; 2 minute rest
80, 85, 90, 95, 100 PB
B. Front squat @20X1; 2-2-2; 3 minute rest
100, 115, 130
C. Snatch; build to max for the day
70, 75, 80, 85, 90, 95, 101x, 101 PB
D. Snatch; 3x50%, 3x60%, 3x70%, 2x80%, 1x90%; Every 2 minutes
Complete no misses
E1. Underhand bent over row; 6-8 reps x5 sets; 60s rest
70(8), 75(8), 80(8), 82.5(8), 85(8)
E2. Push press; 3 reps x 5 sets; 2 minute rest
80, 85, 90, 95, 100 PB
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