21.10.2014 - ME Lower

AM

8 sets @80-85%
30s row
5 burpees
30s 10m shuttles
20 double unders
30s row
- 1 minute rest

PM

A. Box squat box jump; build to max
- 50"

B. Pause front squat; build to max
- 100, 110, 115, 120, 125, 130 PB, 135 PB, 140x. Wasn't expecting much here as my legs have been feeling particularly weak recently, pleased to see the leg strength is coming back.

C. Double overhand deadlift; 3x6
- 130, 140, 150. Felt good here all sets with hook grip, starting to feel the benefits of all the posterior chain work.

D1. Back extension; 3x15; 30s rest
- Should have added weight here

D2. Bent over row; 3x8; 30s rest
- 65, 75, 80. Keep improving here, last couple of reps were tough at 80kg but they didn't turn into chest to bar rows!

3RNFT
1 legless rope climb
1 rope climb
25m forwards sled drag @100kg
25m backwards sled drag
15m hs walk

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

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!

09.05.2014 - DE Lower

A. Box jump; 6x3
40" - Becoming routine like a 30" box jump now

B. Front squat; 2@65% every 30ss x12
91kg - Felt fast even though i was feeling tired going in to them.

C. Power clean; 2@70% every 30s x8
87.5kg - No issues

D. 100 DB lunges
20kg per hand 

E. 100 KB swings @40kg
9:30 - These were really hard! Broke it down into 10 sets of 10 emom.  

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! 

Saturday 19.04.2014

AM

AMRAP 15 minutes
10 OHS - 60kg
10 C2B pull ups
10 box jumps - 30"

7 - Four rounds unbroken overhead squats, my elbows were getting really painful locked out overhead. 

PM

A. Bench press; 10-7-3x3-1-1-1
60 (10), 70(7), 80(3x3), 90(1), 100(1), 106(x)

B. AMRAP 7
3 handstand push up
3 strict ring dips
3 clapping push ups
7 - Really tough! Dropped to singles on the ring dips.

C. Skull crushers; 3x8-12
20(12), 22.5(12), 25(9) - Found using a barbell tougher than the KB last week.

D. 100 banded tricep push down

E. Incline reverse flies; 3x20
5kg

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 

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

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

01.03.2014 - Fat Bar Power Cleans

4 sets each for time (change order of exercises each set)
15 ball slams @9kg
5 fat bar power cleans @70kg
20 10m shuttles
15 box jumps@24"
3 minutes rest

2:34 - as wrote
2:27 - pc, shuttle, bj, bs
2:21 - shuttle, bj, bs, pc
2:24 - bj, bs, pc, shuttle

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.

20.02.2014 - PC, SN Balance, EMOM and 4 minute AMRAPs

AM

I was planning on hitting today's conditioning before work but decided against it after I started to warm up. My knee was hurting, my lower back was stiff and my shoulders were tight add in the fact it was 6am and you can see it's not ideal for a workout involving OH squats, shoulder to overhead and box jumps.

I spent 45 minutes working through my hip mobility from Jowsey and some other general mobility work. I felt great after, it was just what I needed.

PM

A. Power clean, build to a heavy single
60, 70, 80, 90, 100, 105, 110, 115xx, 113x - All three fails were on depth

B. Snatch balance, 3-3-3-3
70, 80, 90x(1), 90

EMOM x10
Even - 3 clean pulls @130kg
Odd - 10 C2B pull ups

Clean pulls felt strong, C2B unbroken.

4 minute AMRAP @90-99%
3 OH squat @65kg
3-6-9-12... burpees

Rest 10 minutes

4 minute AMRAP @90-99%
6 shoulder to overhead @65kg
4-8-12-16... box jumps @24"

15+1 - Squat snatched the first rep each set, unbroken other than one missed snatch.
+
20+2 - Unbroken stoh, box jumps felt a little off today though. 

27/01/2014 - AM Strength

A. 9x2 Box jump overs @30"

B. Power clean; 1.1.1 (10s rest) x 6 sets; 3 minutes rest.
- 90, 95, 95, 97, 100. I did 2 sets at 95kg as i loaded up 95kg instead of 92kg by mistake.

C. Bench press; 5-5-5-ME; 3 minutes rest.
- 70x5x3, 70x15. Think i did this wrong and should have increased weight each set. I also cut the rest down to 2 minutes as i was short on time.

D. Weighted ring dip; 3x6-8; 2 minutes rest
- 5kgx6x3. This is a major weakness for me!

Friday 24/01/2014

2 sets -w- 5 minutes rest between sets @100%
40s window
3 thrusters @60kg
AMRAP burpees
3:20 rest
x4
- Set 1 - 16, 15, 15, 14 
Set 2 - 15, 14, 14, 14

A. Box jump max height - (20kg plate jumps)
- 51", 54"xx

B. Back squat 4-4-4-4 @3x12
- 110, 120, 130, 132.5. Should have did all 4 sets at 120-130kg

C. 2 clean EMOM x12 @75%
- 97.5kg

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.

Saturday and Sunday

Saturday

5 sets

15 wall ball @9kg to 10ft

5 power clean @100kg

20x10m shuttles

15 box jumps @24"

10 c2b pull ups

- 3 minutes rest

*change the order of exercises each round*

3:23 (as wrote), 

3:15 (pc, sh, bj, c2b, wb)

3:51 (sh, bj, c2b, wb, pc)

4:12 (bj, c2b, wb, pc, sh)

3:55 (c2b, wb, pc, sh, bj)

Hardest rounds were with the power cleans at the end.

Sunday

2 hour recovery walk

Rude Awakening!

A. Max effort box jump, 5 minute limit
- 30, 33, 36, 39, 42, 45, 48 inches. Wasn't feeling particularly explosive today.

B. Power snatch, build to max
- 60, 70, 75, 80, 82.5
+
2 minutes rest
+
For time 20x77% of max
- 2:12 @63kg Couldn't get the T&G reps flowing at all, 6-3 then singles. Was expecting to finish around the 1:30 mark for this working from my Isabel time.

My engine is a long way off where i thought it was, but not to worried as i'm more concerned about the big goal rather than the open. Glad i took the time off and relaxed more over the festive period as my body feels good again.

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

Friday and Saturday

Friday 10th May

Amanda
9-7-5:
Muscle ups
Squat snatch - 60kg

5:14 PB

Snatch - Immediatly following Amanda find max in 6 minutes
70
75
80
85
90x

Clean & Jerk - Heavy single
60
70
80
90
100
110
115
121 PB
122.5x (jerk)

Conditioning
For time:(14 minute time cap)
1200m Run
63 KB swings - 24kg
36 Pull ups

10:32

Saturday 11th May

AM

Overhead Squat - 3rm taken from the floor
60
70
80
85
90
92.5
98
102.5x(2)

All default PB's as it's the first time i've tried for a 3rm. I'm curious to see what my 1rm is now as it was 100kg prior to this session.

Conditioning
For time: (10 minute time cap)
12-9-6
C&J - 85kg
Box jumps -30"

6:01

PM

Front Squat - 10 minute AMRAP at 85%
27 reps, legs felt fine the front rack was the limiting factor.

Conditioning
3RFT:(15 minute time cap)
30m HS walk
60 Double unders
20 Wall balls - 9kg

13:32

Manchester Games WOD 2, Back Squats & HSPU's

Manchester Games WOD 2
AMRAP 10
10 Snatch - 35kg
10 Burpees
10 Box jumps - 24"

6+12 (192) - Burpees were to slow to hit 7 rounds.

5RFT: (20 minute time cap)
5 Back squat - 130kg
5 Parallete HSPU - 6"

15:29 - Legs were pretty smoked going into this, coaches comments were to rest between sets to ensure no failed reps. Could have maybe pushed the pace a little quicker.