20.10.2014 - DE Upper

AM

5x1000m row; 1 minute rest
- The aim was consistent pace over all 5 sets. Having done 6x1000m with 2 minute rest at 3:50 on Saturday i planned to hold a similar pace today. My glutes and hamstrings were still sore from Friday which was making my lower back aches a little during this, held 3:52 pace over all 5 sets. 

PM

A. Crossover symmertry

B. Skin the cat; 3x3
- These are still making me feel really dizzy and sick, if i drop without pulling back over i don't get dizzy but as soon as i do i feel really ill! I'm not sure why this happens as it never used to!

C. CGBP; 7x2@75%; EMOM
- 75kg, focusing on speed off the chest and moving the bar as fast as possible.

D1. Strict wtd. ring dip; 5x5; 30s rest
- 10, 12, 16, 16, 20, starting to feel a lot stronger and more comfortable with these.

D2. Pause strict pull up; 5x5; 2 minute rest
- The 5 second pause at the top got tough during the last couple of sets.

E. 5 minute AMRAP Z-press @20kg
- 100 reps (10's every 30s x5, then 5's when ever) Tried a different tactic today, it still hurt! 

For time:
24-20-16
DB snatch @27.5kg
GHD sit ups
*50 double unders after each set
- 8:08

29.07.2014 - DE Upper

A. Skin the cat; 5x3
3x3 - These are still making me feel really sick!

B. Jerks; 5x3 - progressive
90, 95, 100, 105, 110 - Bringing the bar back to the front rack is the toughest part for me

C. CGBP; 3@70%; EMOM x9
74kg

+
5RFT
10m handstand walk
9 T2B
8 burpees
7 5" deficit HSPU

14:14 - 4/5 hs walk unbroken

23.06.2014 - Pump Session!

A. TYW's; 3x10

B. Push press; 9x2@70% EMOM
74kg - All T&G

C1. Bent over row; 3x8-12; 30s rest
60(12), 70(12), 80(12) - Should have started at 70kg or 80kg

C2. Wtd ring dip; 3x12-14; 60s rest
5(12)x3 - These were really tough!

+
5RNFT:
12 CGBP - 60kg
8-12 ring row
32 unbroken double unders

E. Handstand walk ladder; Increase 1m every minute x10
Fell once on the 7m round, all other rounds unbroken.

26.30.2014 - AM Rowing Intervals + PM Training

AM

60s row @90-95%
30s rest
x10
- rest 4 minutes between 5-6

293m, 293m, 292m, 292m, 299m
295m, 291m, 290m, 291m, 297m

PM

A. Front squat, build to a heavy double
60, 80, 100, 110, 120, 130 - It just asked for a heavy double so stopped here. This is the heaviest i've front squatted for a double in well over 6 months!

B. CGBP; 10-8-6-4-2; 2 minute rest
62.5, 72.5, 8.25, 87.5, 92.5

3 min window
3 rnds of
10 thrusters @45kg
10 lateral burpees

if complete in 3 min you have another 3 min to complete another  3 min etc....

2+18 - Too much bitch in my heart today! Legs were sore as a muthafucker. Really slow through the middle set of burpees. Only decided i wanted to get into the second 3 minutes when i got to the last set of burpees and tried to sprint them. On another day i think i can push into if not very close to the 9 minutes!

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.

Deadlift, CGBP & 500m Row Intervals

A. Deadlift, build to max
- 60x10, 80x5, 100x5, 120x3, 140, 160, 180, 200. Stopped here as my back and glutes were still sore from Sundays session.

Rest 10 minutes

AMRAP @85% 
- 4 reps @170kg 

B. Close grip bench press, build to max
- 40x3, 60x3, 70x3, 80, 85, 90, 95, 100

Rest 10 minutes

AMRAP @85% 
- 7 reps @85kg

+
500m row
90s rest
500m row
- 1:32.4, 1:38.3. Set off to slow on the 500m interval and couldn't pull it back in the last 250m to finish sub 1:30

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! 

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.

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.

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). 

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!

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.

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.

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.