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.

09.06.2014 - AM Intervals + PM DE Upper & Nate

AM

60s window
150m plate run - 20kg
AMRAP burpees

- 60s rest

60s window
150m plate run - 20kg
AMRAP GTOH -20kg

- 60s rest

x4

Burpees - 9, 8, 8, 8
GTOH - 8, 8, 9, 9

PM

A. Paused bench press; 9x3@70%, every 45s (1s pause)
72kg - Tough today.

B. Strict press; 3x8
50kg x3

Nate
AMRAP 20
2 muscle ups
4 HSPU
8 KB swings - 32kg

17+2 PB - Full round and 2 rep PB, everything was unbroken just transition time to improve next time. 

18.03.2014 - Jumps, Squats and DWF Q3

A. Seated box jump; 5 minutes to build to max

Worked up to 53"

B. Paused front squat; 12 minutes to build to a heavy single - 3 second pause

60, 80, 100, 110, 120, 125 - Struggling with a bit of pain in my left knee cap.

EMOM x8

10 wallball - 9kg

5 burpees

Complete. Each round took between 33-35s 

EMOM x14

Even - 8 KB step ups -24kg/arm, 20"

Odd - 5 weighted chin up

Only did 6 minutes to save myself for Mary

Divided We Fall Qualifier 3

20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Followed by females

Our team is Me, Lee Howe, Keziah Wright and Evie Hollis. 

Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.

Guys - 13+25 (805)
Chicks - 14+15 (435)

On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.

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. 

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! 

Muscle Ups, C2B Pull Ups, HSPU & KB Front Squats

5 unbroken muscle ups per minute for as many minutes as possible.
- 6+1, felt strong right through to the 7th minute just messed up the transition of the 2nd rep.
+
5 rounds for time:
12 unbroken C2B pull ups
6 HSPU to 10" depth
- 3 rounds in 6:11, tore my palm on the 5th rep of the 4th round so called it a day. The pull ups felt really strong up to this point, all smooth butterfly's. HSPU unbroken 1st round, 3-3 2nd round and 2-2-1-1 3rd round.
+
KB front squats @24kg/arm, 12 per minute for upto 8 minutes
- 5 rounds. Just wasn't in it mentally today to go deep into the hurt locker, couldn't seem to recover quick enough between sets.

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.

Muscle ups, HSPU's, C2B Pull ups & KB Front Squats

3 Ring muscle up per minute for 10 minutes
- Complete, felt like i could have done sets of 4 or 5 each minute.
+
Complete 1 round per minute for 10 minutes:
5 kipping HSPU
5 C2B pull ups
- Complete, comfortable.
+
KB front squats @24kg/arm, 10 reps per minute for up to 10 minutes
- 8+7, totally underestimated this! Thought i would finish the 10 minutes without a problem, legs were fried by the end but it was the front rack which failed. I assumed these had to be completed unbroken which is why i stopped at 8+7.

Nate

AMRAP 20
2 muscle ups
4 HSPU
8 KB swings @32kg
- 16 rnds PB, everything unbroken but the KB's slowed me down. I think Isabel yesterday may be to blame.

Snatches, Running, HSPU's, C&J's, Rope Climb's and DB Thrusters

AM

Snatch - 1x1 @80% every 30s for 10 minutes
78kg, 1 miss.

Conditioning
For time: (18 minute time cap)
Run 1200m
30 HSPU
Run 800m
20 HSPU
Run 400m
10 HSPU

15:35

PM

Clean & Jerk - 1x1 @80% every 60s for 15 minute
96kg, no misses

Conditioning
5RFT: (7 minute time cap)
1 Rope climb - 15ft
10 DB thrusters - 20kg

5:19

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.

Back Squats, C&J's and Sprints

AM

Conditioning
3RFT: (12 minute time cap)
15m HS walk
50 Double unders
8 HSPU
4 Squat clean - 90kg

11:10

PM

Back Squat - Triple
60
80
100
120
140
150

Conditioning
3 Rounds individually timed:
2 C&J - 85% 1rm (102kg)
400m Sprint
- Rest to full recovery

1 - 1:53
2 - 1:58
3 - 1:46

1 Hour Pilates

Catch up Since the Open

So i’ve not logged anything since the Open finished, i took a couple of days off to recover since i was feeling both physically and mentally beat down.

Over all i can’t help but think i could/should have done better during the Open, there are only two workouts that i can say i am happy with my result (13.3 and 13.4). I finished 299th overall in Europe, and found i need to spend more time working short, light, gassy workouts.

Training catch up

Friday 12th 2013

Back Squat – 3rm
60
80
100
120
140
150
155x(1)

Elizabeth
For time:
21-15-9
Squat cleans – 60kg
Ring dips

8:46

26 seconds slower than my PB, cleans felt really good but ring dips killed me.

Front Rack Barbell Carry - 5x30m (as heavy as possible)80
90
100
110
120

Saturday 13th 2013

Snatch - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
82kg – 1 misses but made it up within the minute
73kg – 8 reps, 1 miss.

Back Squat - 90%x5x3 (% of 5rm)
136x5x3

Rest 2 hours (coached 2 classes)

Conditioning
3RFT: (9 minute cap)
9 Power cleans – 85kg
6 Deficit HSPU – 3”
50 Double unders

6:58

Immediately into 4 minutes to establish max C&J
80
100
110
120x

Monday 15th 2013

Clean & Jerk - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
108kg – no misses
96kg – 5 reps, no misses.

Conditioning
Every minute x 15
2 Snatches – 80% (73kg)
5 Over box jumps – 24”

No misses, average round time 25s

Front Squat – Heavy triple60
80
100
110
120

Push Press, HSPU & Clean Couplet and 3 min Max Distance Row

Push Press - 3-3-3-3 (Ascending sets, last set should be close to 3rm but not close enough to miss)
70
75
80
85

Conditioning
3RFT: (9 minute cap)
15 HSPU
10 Squat clean - 85kg

2+21 (6 cleans)

3 min Max Distance Row
869m

Paused Snatch & C&J

Paused Snatch(2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
68
72
76
76
80

Paused Clean & Jerk (2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
92
97
104
104
110

Conditioning
4RFT (20 minute cap)
20 KB swings - 24kg
15 HSPU
20 Pistols

13:12

All KB swings unbroken. The first round of HSPU's unbroken sets of 5 for the remainder. THe pistols were all unbroken but a little wobbily, haven't done any since DWF.

Another Back Squat PB Monday!

AM
Back Squat - 5rm
60
80
100
120
142.5 PB

Conditioning
AMRAP 10
10 Overhead squats - 40kg
10 T2B
10 KB swings - 24kg

5+13 - all movements unbroken but to long between transitions

Rest 10 minutes

3 rounds
1 min burpees to 20kg plate
1 min C&J - 70kg
1 min Calorie row
1 min rest

Rnd 1 - 18/6/17
Rnd 2 - 14/6/13
Rnd 3 - 14/7/16
PM

AMRAP 5
Strict HSPU

20 - Started with a set of 10 unbroken which i a PB, then i was into singles with a few fails.

EMOMx10
Skierg 100m

Sunday and Monday

Sunday

Snatch from blocks(above knee) 2-2-2-2-2
60
65
70
75x(1)
75

C&J from blocks(above knee) 2-2-2-2-2
80
90
95
100
105

Front Squat - 75%x3x3
105 done

Conditioning
5-4-3-2-1
Squat clean - 100kg
Paralette HSPU - 8"

7:29


Monday

Back Squat - 5rm
60
80
100
120
140 PB
150x(3) - 3rm PB

Conditioning
3 Rnds
Max squat snatches in 1 minute
Rest 90 seconds
Max muscle ups in 1 minute
Rest 90 seconds

10/9, 9/9, 8/7

21-15-9
Wall balls - 9kg
Burpees

4:09

Complexes + AD Intervals

Power Snatch + Hang Snatch - 1-1-1-1-1
70
72.5
75
77.5
80xx

Felt weak and slow today, have hit this complex for 82.5kg in the past.

Power Clean + Hang Clean + Jerk - 1-1-1-1-1
90
95
100
105
107.5

Felt better on these than the snatches, but was still below what i was hoping to hit.

Conditioning
AMRAP 8
3 Hang power clean - 80kg
9 HSPU
27 Unbroken double unders

5+6


2 Rounds for total calories
2 minutes Airdyne
2 minutes rest
1 minute AD
2 minutes rest

193 Calories

Saturday and Sunday

Saturday 2nd

AM
Conditioning
Bradshaw
10 RFT
3 HSPU
6 Deadlift - 100kg
12 Pull ups
24 Double unders

no rest

Snatch to max in 5 minutes
C&J to max in 5 minutes

17:58 & 80/110

Pull ups were rubbish today, broke after 2 rounds and couldn't seem to find my rythm.

PM
Partner Airdyne WOD
50-40-30-20-10 AD Cals each

9:26 - with Lee Howe

Sunday 3rd

Ankle mobility and some squat therapy.
50-60 pull ups, what a difference a day makes. The rythm and timing was there today.

Complexes + AMRAP's

Snatch + Hang Snatch - 1x15 every 60s, start at 80% then build
70x3
72.5x3
75x3
77.5x3
80x3

Felt really solid on this complex today, no misses and felt fast.

Clean + Hang Clean + Jerk - 1x15 every 90s, start at 80% then build
90x3
95x3
100x3
105x3
110x3F

Failed the jerk twice and lost my grip going for the hang clean on the third at 110kg.

Conditioning
10 min AMRAP
30 Unbroken double unders
20 Ball slams - 9kg
10 HSPU
*No rest*
1 min AMRAP
Burpees

5+37 & 22

Tripped at 26 on my second round of double unders, all HSPU unbroken. I could speed up on the ball slams if i was to repeat the workout.