Accumulation Block

Going forward i will post my training a couple of days at a time, i will post Monday and Tuesday together and Thursday, Friday and Saturday together.

Monday 13.10.2014

AM
Every 3 minutes x10 sets
45s AMRAP 20m shuttle (10m turn around
- 8-7 each round, was struggling to keep the turn around sharp as my calf are still mega sore from Saturdays running.

PM
A. Vertical jump for squat position; max height
- 10ft wallball line, i had 4-5 attempts 10ft every time just couldn't get any higher 

B. Deficit clean deadlift @4"; build to max
- 60, 80, 100, 120, 130, 140, 150, 160, 170, 175x; 4" is low! It put the barbell almost on top of my foot. I really focused on performing a clean deadlift and not just turning it into a regular deadlift. Form felt great up to 170kg, lost the clean positions at 175kg so called it there.

C. Back squat; 5x4@75-85%; Every 2 minutes
- Complete at 125kg, legs are feeling weak at the minute so i'm excited to see the numbers start to increase again! 

3 sets; 60-90 seconds rest
5-7 BTN pull ups
16 KB step ups @16"
- BTN pull ups bothered my shoulder so only hit 5's here. Grip rather than leg endurance was the limiter for the step ups, 24kg for two sets and 27.5kg dumbbells for the last.

3 sets; 2 minute rest
6-8 bent over rows @2011
10-12 good morning
- 60(8), 70(8), 80(7) stayed strict with the tempo. Goodmornings were for range of motion over weight, even at 30kg my hamstrings are sore today!!

 3 sets; no rest
12 hammer curls @12.5kg
20 butterfly sit ups
- Good old fashioned pump work! It was originally programmed as 20 GHD situps but i got a strange burning/stretching sensation in my lower abs during the back squats so aired on the side of caution and subbed sit ups. 

Tuesday 14.10.2014

A. Snatch drops; 3x3;
- 40kg, focus was on speed and footwork

B. Snatch; 3x5@70-75%; 3 minute rest
- Complete at 70kg, no misses.

C. PC + HPC + SJ @65-70%; EMOM x9
- Complete at 85kg.

3 sets; 60 seconds rest
12 KB floor press
20 banded KB swing
- Found the kb floor press akward, had to really focus on keeping the elbows tight and palms facing each other. Banded kb swings lit up the glutes, 24kg with a red band.

For time:
15 power clean - 60kg
500m row
10 deficit hspu - 6"
500m row
10 deficit hspu - 6"
500m row
15 power clean - 60kg
- 10:56; Kept all three rows to 1:49/500m average, could maybe have pushed a little harder here as this felt comfortable. Completed both sets of power clean in two sets of 10-5, the rest between the sets was limited. First set of hspu felt strong completeing them unbroken but struggled with the second set, breaking 5-3-2.

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

27.08.2014 - Back Squats & C&J

A. Back squat; 3-2-1-3-2-1; 2-3 minute rest
140(3), 150(2), 160(1), 145(3), 155(2), 165x

B. C&J; 8 sets build to 80%; Every 2 minutes
70 - 105kg - Easy

21.08.2014 - PS, BS, Wtd. PU & MAP

A. Box jump; build to max height in 5 minutes
53"

B. Power snatch; 10x3@65-70%; Every 90 seconds
5 sets @55kg, 5 sets @60kg - All sets touch and go, focused on efficiency. 

C. Back squat; 5-5-5-5-5
130, 135, 140, 145, 150 PB

D. Pull up; 5-5-5-5-5; Rest 90 seconds
BW, 5kg, 7.5kg, 10kg, 12.5kg

+
750m row @85%

- 3 minute rest -

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

- 3 minute rest -

3 minute AMRAP
6 T2B
30 double unders

2:40.5
+
2:15 
+
5+3

13.08.2014 - AM Lactic Intervals + PM Strength

AM

40s window
3 thrusters @60kg
amrap burpees
- rest 3:20
x4
- rest 5 mins
x2



PM

A. Box jump; max height (20kg plt increases only)
Built to 48" quickly

B. Back squat @30X2; 4-4-4-4
120, 130, 140, 145 - Tough grind on the last rep but feel like my legs are responding well to the tempo squats

C. 2 cleans EMOM x12
80, 85, 90, 95, 100x8

31.07.2014 - ME Lower

A. Low seated box jump; max height


B. Back squat; max
120, 140, 150, 160, 165 - Down 5kg on best but heading back in the right direction. 

C. Power snatch + snatch; heaviest in 12 minutes
40, 50, 60, 70, 72.5, 75, 77.5, 80, 82.5, 85 - Hips felt faster!

D. Snatch deadlift; 3x2@120%
120 - Straps

+
AMRAP 15
10 KB front lunges - 32kg/arm
20 back extensions
40m farmers walk - 32kg/hand
20m sled drag - 100kg
4+21 - Unbroken 

27.06.2014 - AM DE Lower + PM Grinder

AM

A. Burpee box jump over; 9x2@70% of Tuesday's max
37" 

B. Back squat @31X1; 12x2@70%; EMOM
120kg - Felt strong, no belt.

C. Power clean; 8x2@70%; EMOM
87.5kg 

PM

For time:
5 muscle ups
10 turkish get ups - 24kg
20 T2B
30 deadlift - 125kg
50 pistols
30 deadlift
20 T2B
10 turkish get ups
5 muscle ups

29:33 - Knew this was going to be a long one as soon as i saw the turkish get ups and high volume deadlifts. Muscle ups, t2b and pistols unbroken. Took my time through the turkish get ups as it's probably only the 2nd or 3rd time i've actually ever done them. The deadlifts were rough! Set's of 5 on the way up and sets of 3 on the way down.

20.06.2014 - AM Rowing + PM DE Lower

AM

1000m row @70%
90s rest
x4

Complete 

PM

A. 30" hurdle hips; 9x3
Complete

B. Back squat @31X1; 12x2@65%, EMOM
110kg - Comfortable

C. Hang power clean; 8x2@70%; EMOM
87.5kg - This is a really comfortable weight for me now.

+
20 minute AMRAP (Aerobic pace)
10 russian KB swings - 40kg
20m forwards sled drag - 80kg
10 wall balls - 9kg
20m backwards sled drag

8 rounds - Backwards sled drags smoked the quads!

13.06.2014 - Back Squats, Tire Flips + Rowing

A. Hang snatch + snatch + power snatch; 80%x1, 85%x1x3, 80%x1x2
Another off day snatching, dropped down to 60kg and worked on technique

B. Back squat; 5x5@85%
Had a bit of a head fart and used 70% instead of 85%!!

C. Snatch high pull; 3x5@100%
Complete

3RNFT:
8 heavy tire flips
50m OH walking lunge - 20kg

Complete

30:30 row
x6

155m, 153m, 153m, 153m, 157m, 161m

Not a lot left by the time i got to these.

22.05.2014 - Catch Up Post Exams

Sorry for the lack of posts over the last week or so, i have been snowed under with revision for my last exam of my degree. I have been training how ever, a few highlights were a 165kg wide stance box squat, a hang snatch double at 90kg and a 1000m row PB at 3:16.7.




Thursday 22.05.2014

A. Back squat; 10, 7, 5, 2@80%, 2@85%, 1@90%, 1@95%
80x10, 100x7, 120x5, 136x2, 145x2, 153x1, 162xx - Didn't have much juice in the legs today!

B. Front rack lunge; 3x8
80, 85, 90 - Again, not much juice in the legs today. Think i was still feeling the effects of the exams.

C. Good mornings; 5x5
50x5x5 - Not sure if i should be able to feel these in the hamstrings, but once i go above 40kg i can't feel it.

D. 10 minutes heavy sled drag - 20m bouts
100kg

26.04.2014 - AM 2012 Regional WOD + PM ME Lower

AM

For time: (17 min time cap)
2000m row
50 pistols
30 hang clean - 102.5kg

25 cleans complete at the time cap PB, 18:37 complete PB. Steady away on the rower, got off at 7:30. Same with the pistols, just kept moving. Felt great aerobically, the weight just got heavy. Started with a triple, then a double, then singles for a while and a double in the middle.

PM

A. Back squat; build to max.
60x3, 80x3, 100x3, 120x3, 140, 150, 160, 171x

B. Step ups; 3x8-12
60x12, 70x12, 80x12

C. Snatch deadlift; 3x8-12
80x12, 100x12, 120x10

21.04.2014 - AM Row + PM DE Lower

AM 

40 minute Z1 row
9321m, 2:08.7/500m average

PM

A. Box jump; 9x2
40"

B. Back squat; 12x2@70%; every 30s
112kg

C. 2 T&G power clean @70%; every 30s
87.5kg

D. Front rack lunge; 3x8-12
80(12), 90(12), 100(8) - Massive improvement since Manchester Games!!

E. Stiff leg deadlift; 3x8-12
80(12), 100(12), 120(10) - Holy hamstrings!!!

F. Tabata prowler push
Don't have access to a prowler so i used my car! 

11.04.2014 - DE Lower

A. Box jump; 6x3
36"

B. Back squat; 2@65% every 30s x12
104kg - based off 160kg since i haven't squatted 170kg in some time.

C. 2 T&G power clean @70% every 30s x8
87.5kg

D. Step ups; 3x8-12
60(12)x3

E. Snatch grip deadlift; 3x8-12 (with straps)
80(12), 90(12), 100(12)

F. 100 KB swings @24kg
3:48 - Wasn't sure if this was for time so i timed it anyway, 80 quick chalk then 20.

E. 1000m row
3:24.4 

28.03.2014 - Back Squats, Open Prep & AD

A. Back squat @30X1; 2-2-2-2; rest as needed
120, 130, 140, 150

5-4-3-2-1
thrusters @43kg
bar facing burpees

Did this with Ports in a 'i go you go' fashion 

1 min AD
1 min rest
x4

Again did this with Ports, kept the RPM at around 80 for all 4 intervals.

12.03.2014 - BS, Thrusters, STOH, BJ's, Burpee MU's

AM

A. Back squat 5-5-5; 2 minutes rest
120, 130, 135. Weight felt heavy this morning.

B. Every 30s for 8 minutes, 1 squat clean thruster @75kg
Complete - Felt good.

PM

AMRAP 5 minutes (open pace)
12 STOH - 55kg
15 box jumps - 24"

3 minutes rest

AMRAP 4 minutes
burpee muscle up (rings 6" above reach)

4+8 - Unbroken for 3 rounds then 7+5 for the 4th round. Push jerked all STOH.
+
20 reps

Handstand walk to headstand to handstand walk skill work
Managed to get a few hs walk to headstand or headstand to hs walk but couldn't link it together. Fun playing around with new skills though.

Strict HSPU linear progression week 3

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!

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 

AM Rowing + PM Training

AM

10 minute row @70%
- 10 minute rest
10 minute row @80%
*goal is 5000m+
- 2455m, 2558m = 5013m. It feels more difficult to keep the splits down on my rower in comparison to the rowers at the gym.

PM

A. Max weighted seated box jump @24"
- 5, 10, 15, 20, 25, 30, 35, 40. Ran out of ways to load, had 3 weight vests on to get 40kg.

B. Back squat, 3-3-3-3-3 @3x11 - 2-3 minutes rest
- 110, 115, 120, 125, 130. Tempo squats are a whole different ball game!

+
EMOM x10
Even - 5 power snatch @70-75%
Odd - Max chin ups @3111
- Snatches unbroken touch and go. 10-6-5-4-4 the tempo made the chins hard, it was tough to stick to hence the low numbers.

+
Every 3 minutes x4 sets
5 deadlift @70%
20m prowler push - tough but constant movement
- Unbroken deadlifts at 140kg. No prowler so i loaded a sled up with 50kg and pushed it.

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

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