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. 

25.08.2014 - AM Strength + PM LacEnd

AM

A. Cluster; 1.1; EMOM x10
80 x4 sets, 85 x3 set, 90 x3 set - Then 100 x1 rep, 110 x1 rep PB

B. Front squat @33X1; 3-3-3-3-3
70, 80, 90, 100, 110 - Started light, lower back twinge

C1. Strict press; 8 x3; 30s rest
40, 50, 60 - Started too light

C2. KB step ups; 12 x3; 30s rest
2x24kg - Tough

C3. Banded goodmoring; 36 x3; 1 minute rest
Green band

PM

25 second row @100%
3 minute rest
x4 sets

- 5 minute rest

12-9-6 FT @100%
SDHP - 50kg
Burpee to 6" reach

142m, 147m, 146m, 147m
+
2:04

22.08.2014 - LacEnd + Strength

2 sets @100%
6 kb swings - 40kg
40m shuttle (20-20m)
3 minute rest

- 3 minute rest

12-9-6 FT @100%
Thrusters - 40kg
Pull ups

- 5 minute rest

12-9-6 FT @100%
OHS - 40kg
Burpee box jump - 24"

20s each 
+
1:37
+
2:59 - Jelly legs

A. PC + HC + 2 SJ; 6 sets; 3 minute rest
90, 95, 100, 105, 110, 115 - Felt really good here!

B1. Clean pull; 2x6; 30s rest
130 x3 sets, 135 x3 sets

B2. Floor press; 5x6; 2:30 rest
80

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!

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

19.02.2014 - AM + PM Front Rack Smasher!!

AM

A. Split jerk cluster 1.1.1 x5; 10s between reps, 90s between sets
Kept it at 80kg for all sets concentrating on my foot work

EMOM x12
Even - 4 push press - building in weight
Odd - 3 front squat @65-75%
PP - 60, 65, 70, 75, 77.5, 80x(3) these felt tough this morning compared to the 3's i did last Saturday.
FS @105kg no issues here.

PM

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

rest 10 minutes

15-12-9 FT @90-99%
thrusters @60kg
C2B pull ups

rest 10 minutes

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

6:43 
+
5:34 - C2B pull ups were the easiest portion of this and all unbroken. Thrusters kicked my arse after the first set, i broke them 10-5, 5-5-5, 4-3-2. I feel like i should be hitting this sub 4 in reality, first and last sets unbroken with one break in the middle i guess.
+
8:00 - Had nothing left by this point.

Box Jumps, KB Swings, Burpees & Thrusters

For time:
100 Step down box jumps - 30"
100 KB swings - 32kg
100 Burpees - no jump at top
100 Thrusters - 30kg
- 32:51. Disappointed with this, didn't feel like i could push the pace today. Possibly due to not eating enough through the day. Step down box jumps are just slow, broke the KB swings far too much considering i can do 50 unbroken. Burpees are what they are, slow and steady. Same story with the thrusters as the KB swings, did all 5 sets of 15 unbroken last Friday today i was struggling to hit more than 10. Is what it is, just highlighted that fuelling adequately is essential to performing well

Thrusters, Cleans & 2 Couplets

Thruster - 10 minutes to find 3rm (bar taken from the floor)
40
60
70
80
85 PB
90 PB
95 PB feel like i had more in me but ran out of time

Clean - 10 minutes to find max
100
110
120
125
131xx let the bar pull me forward first attempt, second go was close.

Conditioning
4RFT:
250m Row
12 Alternating single arm DB snatch - 27.5kg

6:46

Rest 30 minutes

3RFT:
10 STOH - 70kg
20 Pistols

4:26

OHS's & 2012 Games Chipper

Overhead Squat - 5rm
40
60
70
75
80

Default PB as i've never went for a 5rm before.

Conditioning
For time:
10 OHS - 70kg
10 Over box jumps - 24"
10 Thrusters - 60kg
10 Power cleans - 90kg
10 T2B
10 Burpee muscle ups
10 T2B
10 Power cleans - 90kg
10 Thrusters - 60kg
10 Over box jumps - 24"
10 OHS - 70kg

14:24

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 & Hang Clusters

Paused Snatch (2 second pause at knee) - To max, then 80%x2x2
60
70
75
80
82.5
85xx
85 PB

68x2x2

Paused Clean & Jerk (2 second pause at knee) - To max, then 80%x2x2
80
90
100
105
110
115 PB

92x2x2

Back Squats - 80%x5x2, 85%x3x3, 90%x1x3
130x5x2
138x3x3
146x1x3

Conditioning
3 rounds
Run 800m
12 Hang clean thrusters - 60kg
12 Pull ups
Rest 2:00
(23 minute time cap)

Rnd 1 - 6:22
Rnd 2 - 15:14 (7:14 with 1st rnd and 2 min rest subtracted)
Rnd 3 - Hit the time cap with 12 pull ups to do.

The hang clean thrusters kicked my arse on this one, did a set of 3 to start with each round then i was down to singles. Realy good session but i'm glad it's a rest day tomorrow.

Running, Thruster and Burpee Chipper

Pause Snatch - 3-3-3-2-2-2-1-1-1
30
40
50
60
65
67.5
70
72.5
75

Pause Clean - 3-3-3-2-2-2-1-1-1
60
70
75
80
82.5
85
87.5
90
92.5

2 second pause at the knee, working on positioning not maxes.

Back Squat
135x2x6

Conditioning
For time:
Run 1 mile
50 Thrusters - 40kg
50 Burpees

14:59 Rxd

Kalsu

On the minute perform 5 burpees, in the remaining time AMRAP thrusters (60kg)

Continue untill 100 thrusters have been completed.

25 minute time cap

23:53 Rxd

Heavy Thruster & Weighted Pull Up Couplet

Strict Press - 3rm
30
40
50
55
60 PB
62.5 PB

RDL - 3rm (keep form perfect)
60
70
90
100
110

Conditioning
15-12-9 for time:
Thrusters - 60kg
Weigted pull ups - 20kg

9:02 Rxd

Thrusters felt good, 10-5, 8-4 & 7-2. Pull ups were hard all 3's, 2's and singles, it was difficult to kip with a 20kg plate hanging from the belt.

FRAN

Snatch - 3, 3, 2, 2, 1, 1 - from high blocks
50
60
70x
70
75x(1)
77.5

Clean & Jerk - 3, 3, 2, 2, 1, 1 - from high blocks
70
80
85
90
100
105

Conditioning
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

3:39 Rxd PB

56 second PB on Fran.

 

 

Friday and Saturdays

Friday

Front Squat - Establish 1rm
100
110
120
130
132.5kg PB
135x

Snatch - 5x1@80% from low blocks
68, no misses

Clean & Jerk - 5x1@80% from low blocks
94, no misses

Conditioning
5 RFT:
15 Hang power snatch - 35kg
30 GHD sit ups

13:43 Rxd Hang snatches unbroken.

Saturday

Snatch - Establish max in 15 minutes
40
50
60
70
80
86kg PB

Clean & Jerk - Establish max in 15 minutes
60
70
80
90
100
110
115
120x(J) PB clean

Thruster WTF
400 meter walk with a 60kg BB in the rack position.
Every 15 steps, perform one thruster.
Every time you drop the bar, perform 5 burpees.

17:14 Rxd

High Blocks, Squats & Long MetCon

Snatch - 8x1@70%, from high blocks - Rest 60s
60kg, no misses

Clean & Jerk - 8x1@70%, from high blocks - Rest 60s
82kg, no misses

Back Squat - 8x3@70%, every 2 minutes
102kg

Conditioning
4 RFT:
15 Strict C2B pull ups
Run 400m
15 Thrusters - 50kg
Row 500m

34:31 Rxd

Strength & 8min AMRAP

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB

New bench press 5rm

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB

2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.

Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40

1b) Strict Pull Ups - 3x8

Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees

4+4 Rxd

Got really gassy, first round in 1 minute then everything slowed down.

Midline
50 GHD sit ups

Strength & DWF Team Training

---

AM

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
80x10

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
85
100
110x10

PM - DWF Team Training

Skill - 10 min cap
3 x ME UB HSPU - Stict/Kipping
5/16 - 21 PB
1/6
0/10

Strength - 15 min cap (2 male, 1 female)
Establish 2rm Front Squat
80
100
110
120x
120 PB

Conditioning - with Hollie & Seth
In a 20 minute window complete
300 Double unders
100 Thrusters - 30/42.5kg
In remaining time AMRAP
6 Power snatch - 30/42.5kg
6 Lateral Burpees

22 + 3 Rxd

Finisher
6x400m relay

4x5 min AMRAP's

Conditioning
5 minute AMRAP
3 Snatch - 60kg
3 Muscle ups

5 + 1 Rxd

Rest 5 minutes

5 minute AMRAP
5 Thrusters - 60kg
5 Pull ups

5+2 Rxd

Rest 5 minutes

5 minute AMRAP
7 Power clean - 60kg
7 Burpees

4+1 Rxd

Rest 5 minutes

5 minute AMRAP
9 Deadlift - 100kg
9 Push ups

5 Rxd

Took this one from Rich Froning, not to pleased with my performance. Felt slow and lethargic throughout, i worked a night shift last night which explains the lack of energy. Would expect to add a 1-3 rounds to the each amrap next time.