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

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.

24.06.2014 - AM Shuttles + PM ME Lower

AM

Every 3 minutes
10m out & back + 20m out.
x6

13-14s - Made a mistake by going 20m out & back as well.

PM

A. Box jump; build to max
53", couple of close misses at 55"


B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB


C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.

C2. Wtd chin up; 3x5
16kg 

+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max

3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!

24.05.2014 - AM ME Upper + PM Chipper

AM

A. Rack press; 10, 7, 3@75%, 3@80%, 3@85%, 3x1@90%+
10x55, 7x65, 3x75, 3x80, 3x85, 1x90, 1x95, 1x100

B. Strict deficit HSPU; 3x max
6, 5, 4 - Seeing a huge improvement on these.


C. Banded pull ups; 3x max red band
6, 6, 5

D. Skull crusher; 3x8
20, 25x2

PM

For time:
20 deadlift - 120kg
30 box jump overs - 24"
40 KB swings - 24kg
50 double unders
50 Cal row
50 double unders
40 KB swings
30 box jump overs
20 deadlift

14:44 - Really pleased with how this went, i was feeling really tired and sore before i started and contemplated skipping it. Once i started i was fine though, i love the feeling of pushing past those physical and mental limits!!

17.03.2014 - Open 14.3

14.3

8 minute AMRAP

10 deadlift @61kg

15 box jumps @24"

15 deadlift @84kg

15 box jumps

20 deadlift @102kg

15 box jumps

25 deadlift @125kg

15 box jumps

30 deadlift @144kg

15 box jumps

35 deadlift @166kg

15 box jumps

137/6:19 - High volume deadlifts are a major weakness of mine! Lots of work to do strengthening that posterior chain!

*I loaded the bar with 2.5kg plates on the inside of the 20kg plates to make plate changes easier. The weights worked out as 65, 85, 105, 125, 145.

14.3 video

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.

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

05/01/14 - Strict Press, Power Cleans, Rowing & Diane

AM

A.Strict press, build to max
-10 minutes 
AMRAP @85%
- 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5x, Dissapointing to be 10kg under your previous best!
-7 reps @55kg

B. Power clean, build to max.
- 2 minutes rest 
AMRAP 8 minuts @90% 
- 60x2, 70x2, 80x2, 90x2, 100, 105, 110, 112.5
- 25 reps @101kg

PM

60s row
5 minutes rest
x2 
+
5 minutes rest
+
21-15-9
Deadlift @102.5kg
Handstand push ups
- 313m, 320m
- 5:29 PB. 

Deadlifts, Front Squats & T2B

Strength

A. Deficit deadlift, build to max
- 140, 150, 160, 170, 180. Called it here before form went, was still feeling weak from Saturdays nights binge drinking!

B. AMRAP deadlift @120kg
- 25 reps, stopped as soon as i felt my form start to break down. Throwing in a deadlift AMRAP once a week now to try and improve my ability to handle deadlifts for volume, will increase by 5kg next week.

Conditioning

7 minute ladder
3 front squat @100kg
3 T2B
6 front squat
6 T2B
As high as possible
- 12+4, felt weak! Alcohol is the devils juice!! 

Accessory

D. 3 x 5-8 Glute ham raise 
- 3x8 @body weight, felt strong on these today will add load next time.

I Love Sunday Service!!

A. Deadlift, build to a tough single
- 140, 160, 170, 180, 190, 200. Little bit rounded at 200kg but i haven't deadlifted heavier than 170kg in 9 months.

B1. Press @20X0, 1 rep x 5 sets - 2 minutes rest
- 60, 65, 67.5, 70, 72.5x

B2. Weighted supinated pull up, 1 rep x 5 sets - 2 minutes rest
- 25, 30, 35, 40 PB, 42.5 PB

C. Front rack walking lunges, 4/leg x 6 sets - 1:30 rest 

- 60, 70, 80, 90, 100, 105. At Manchester Games i really struggled with front rack lunges at 70kg!!!

A. Deadlift, build to a tough single

B1. Press @ 20X0, 1 rep x 5 sets, 2 min

B2. Weighted Supinated Grip Chin-ups @ 20X0, 1 rep x 5 sets, 2 min

C. Front Rack Barbell Walking Lunges, 4/leg x 6 sets, 1:30 min - heavy

Deadlift, Press, Weighted Pull Up, Step Ups

A. Deadlift @20X0, build to a tough triple
- 100, 120, 140, 160, 170. Forgot to lower the last rep of 160kg to the floor. Ugly first rep at 170kg, next two reps felt/looked better. My deadlift is feeling weak at the moment, hard imagine pulling 205kg at the minute.

B1. Press @20X0, 2 reps x 5 sets - 2 minutes rest
- 55, 57.5, 60, 62.5, 62.5

B2. Weighted supinated grip pull ups, 2 reps x 5 sets - 2 minutes rest
- 20 x 5 sets

C. Front rack barbell step ups @11X0, 6/leg x 5 sets - 1 minute rest (start at 40kg)
- 40, 40, 45, 45, 50. My legs felt ok through these but my shoulders were smoked during holding the front rack from the ring dips i did on Friday. 

Deadlift, Push Press, Pull Ups & Walking Lunges

A. Deadlift @33X1, 3-4 reps x 5 sets, 4 min rest - use straps, all tough sets
- 100(4), 110(4), 120(4), 130(4), 140(4)

B1. Push press @22X1, 2-3 reps x 5 sets, 2 min rest
- 70(3), 75(3), 80(3), 85(3), 90(3)

B2. Weighted parallel grip pull ups @20X0, 3-5 reps x 5 sets, 2 min rest
- 5(5), 7.5(5), 10(5), 12.5(5), 15(3)

C. DB walking lunges @10X0, 8/leg x 5 sets, 1 min rest - heavy
- 20(8)x2, 25(8)x3

Notes:
Was running short on time so cut the rest between the push press and pull ups down to 1 minute.

Deadlift, Press, Weighted Pull Ups & Front Rack Lunges

A. Deadlift @33X1, 4-5 reps x 4 sets, 4 min rest - use straps, all tough sets.
- 100(5), 110(5), 120(5), 130(5). Forgot my straps so had to go without. First time using tempos, these were tougher than expected.

B1. Press @30X0, 4-6 reps x 4 sets, 2 min rest.
- 30(6), 40(6), 45(6), 50(6). Think i started to light with these but i wasn't sure what i could handle with the prescribed tempo.

B2. Weighted pronated pull ups @20X0, 3-5 reps x 4 sets, 2 min rest.
- 5(5), 7.5(5), 10(5), 12.5(4). Sticking to the tempo kept me from going any heavier, all sets at 10kg would probably have been best, know for next time now.

C. Front rack barbell walking lunges @10X0, 8-8-6-6/leg, 2 min rest - increase per set.
- 50(8), 60(8), 70(6), 75(6). 

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.

Front Squats + Deadlift, Wallball & Muscle Up Triplet

Front Squat - 2rm
60
80
100
120
130
140 PB

142.5x1 PB

10kg increase on my 2rm which also tied my old 1rm

Conditioning
3RFT:
10 Deadlift - 140kg
50 Wall balls - 9kg/10ft
10 Muscle ups

18:44 PB

Thursday

Snatch - Max double
40
50
60
70
75
80
85 PB
87.5x(1)

Clean + Clean & Jerk - Max
60
80
90
100
105
110

Conditioning
For time:
*With a bar loaded from inside out 10kg, 15kg, 15kg, 25kg
5 Deadlifts - 150kg strip 25kg plates
5 Deficit HSPU on stipped plates
4 Cleans - 100kg strip 15kg plates
4 Deficit HSPU on stipped plates
3 Snatch - 70kg strip 15kg plates
3 Deficit HSPU on stripped plates

4:37

Deadlifts and all HSPU unbroken, cleans and snatch in singles. 2 missed snatches.

Friday and Saturday

Friday 26th April

Manchester Games WOD 3
12 minute ladder:
3 Front squat - 55kg
3 Shoulder to overhead - 55kg
3 T2B
3 Pull ups
6
9
12 etc...

15+20 (200)

Shoulder to Overhead - 4 minutes to establish max
80
100
110
120
130x

Front Squat - 3x3, (use top set from 19/04/13)
120x3x3

Saturday 27th April

Clean & Jerk - Max, 20 minute time limit
80
90
100
105
110
115
121xx (jerk)

Snatch - Max, 20 minute time limit
60
70
75
80
85x
85
90xxx
85x

Conditioning
3RFT:
10 Deadlift - 110kg
10 Strict ring dips
25 Calorie airdyne

6:50

Friday, Saturday & Sunday

Friday 19th April

Jerk from Split - 50%x2x15 on 90s (% of 1rm jerk)
62.5kg

AMRAP 15
2 T&G power cleans - 100kg
2 Strict muscle ups
200m row

6+2

1&1/4 Front Squat - 2rm (must be completed within 10 minutes of the AMRAP)
60
80
100
120

Midline
3x1 minute on 1 minute off plank holds

1 Hang Snatch + 1 OHS - Max
60
70
75x
75
80
85x
85 PB
90 PB
95x

This was not programmed i just joined in with the competitors class as i had never tried this complex before. Hit a PB hang snatch, all in my nanos!!

Saturday 20th April

Snatch DL to Low Hang Snatch - Max (low hang is 1" hover above ground)
40
50
60
70
80
85
87.5x

Clean DL to Low Hang C&J - Max (Low hang is 1" hover above ground)
60
70
80
90
100
110
115
120
122.5x (Jerk)

120kg for this complex ties my 1rm C&J, think it's time to retest!!

Conditioning
AMRAP 15
10 Burpee pull ups
10 Hang clean thrusters - 45kg

6+8

Sunday 21st April

Rest day

Paused Lifts, Back Squats, Deadlift & Running Couplet

Paused Snatch - Max double (Goal is to hit 95% of max single)
30
40
50
60
70
75
80x
80 - 95% of max single
82.5x

Paused Clean & Jerk - Max double (Goal is to hit 95% of max single)
60
80
90
100
110 - 95% of max single
115x

Back Squat 85%x5, 90%x5, 95%x5 (%'s of 5rm)
121x5
128x5
135x5

Conditioing
AMRAP 12:
15 Deadlifts - 100kg
Run 400m

4+12

My running is really poor at the minute, and combination of movement + running seems to kill me. Deadlifts were the easy part during this workout, i should be hitting 6 rounds. I'm going to start playing some touch rugby again to see if it will help with the baseline running capacity.

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.