13.09.2014 - PC Burpee Tester

EMOM x10
1st - 3 thrusters @70kg
2nd - 12 T2B

Wanted to go heavier with the thrusters but my back was feeling really stiff so stayed lighter. All T2B unbroken and comfortable. 

EMOM x10
1st - 8 front rack lunges @80kg
2nd - 6 pHSPU

Front rack lunges comfortable. Struggled a little with the pHSPU, had to drop the reps to 4 for the last 2 sets. 

FT @100%
15-12-9
power clean @50kg
burpees

- 10 minute rest

FT @100%
15-12-9
power clean @50kg
burpees

2:53 PB - Unbroken 
+
3:33 - Unbroken but extremely slow burpees! 

Really happy with both efforts, the last couple of time i have done this test i haven't even completed the first effort unbroken. 

23.05.2014 - Weightlifting

A. Power snatch; 5x3@65%
65kg

B. Hang snatch; 5x2@80%
80kg - Missed the second rep of the 4 set, other than that these felt really good!


C. Snatch deadlift; 5x5@120%
120kg - Holy shit!! This was really tough, was struggling to keep my shoulders pulled back and lats tight.

D. Snatch row; 5x5@70kg
Comfortable

6 rounds
90 on, 90 off
200m row into max reps
rounds 1-3-5 burpees
rounds 2-4-6 wall ball - 9kg

20/20, 17/20, 16/21 - Had to keep stopping to check the clock on the wall balls.

Friday 18.04.2014

AM

5x1000m row @70%
90s rest

3:45, 3:45, 3:45, 3:45, 3:42

PM

A. Hang power snatch; 3x2@70%
56kg

B. Snatch; 5x1@85%
85kg

C. Hang power clean; 3x2@70%
77kg

D. C&J; 5x1@85%
107kg

8x50m sprint (walk recovery)

5 minutes rest

3 RFT:
15 burpees
30 KB swings @24kg

5 minutes rest

4x50m sprint (walk recovery)

Sprints between 6-8s, these were not 100% all out as the slight hip/groin strain was in the back of my mind.

6:26 - just felt slow

AM AD Intervals + PM Training

AM

Airdyne 30:30 x16
5 minutes rest
x2
Did this as a partner workout with Kez, you go i go. We hit 317 cals in the first 16 intervals and 322 cals in the second 16 intervals. I had to have the seat lower than i'm used to which blew my quads up!

PM

EMOM x12
1 clean + 1 front squat @70% of FS
100kg 

Back rack static lunges,  3x8-12, 1 minute rest
80(12), 90(12), 100(12)

7 minute AMRAP
40 wall ball @9kg
40 burpees
30 wall ball
30 burpees
20 wall ball
20 burpee
10 wall ball
10 burpee
127 reps - Struggled with fatigue in my chest and shoulders from yesterdays push ups and muscle ups. No pop off the floor in the burpees and my shoulders were on fire from the get go with the wall balls.

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.

24.02.2014 - AM AD Recovery + PM Training

AM

30 minute fasted airdyne
Around 300 cals. Got off and stretched the quads out at 15 minutes. 

PM

A. Power clean, build to max. Every 90s increase by 5kg, starting @90kg.
90, 95, 100, 105, 110, 115, 120, 125 PB, 130x

B. Back sqaut; 3-3-3-3; 2-3 minutes rest

130, 140, 145, 150

15-12-9

Power clean @55kg

Burpee 

Rest 10 minutes

15-12-9

Power clean @55kg

Burpee

3:28 - Was wanting to go unbroken through the power cleans but they got tougher than expected, hamstrings lit up! First round unbroken then broke the remaining two sets 10-2 and 5-4. Burpees felt slow!

+

3:36 - Broken the cleans in the first round to try and keep the pace up through the full workout. First set 10-5 with a 3-5 second break, 5-2-2 for the second set and 7-2 for the final set. Again the burpees were slow, they seem to take a real hit when preformed during a workout!

04.02.2014 - SDHP, Burpees, Pwr Sn, PU + Strength

I haven't been splitting my sessions AM & PM this week as i have been coaching the On Ramps until 9pm. This means i am not getting home till around 9:30 then i have to eat, shower and wind down, getting to bed at 10:30 at the earliest. Getting up at 5:30am the next day would not be optimal for recovery. When the conditioning is @80-90% i have been doing it after my strength, when it is @100% i have been doing it before the strength portion.

Conditioning @100%
25s row
3 minute walk rest
x4

- 5 minutes rest -

For time @100%
12-9-6
SDHP @50kg
burpee to 6" reach

- 5 minutes rest -

For time @100%
12-9-6
power snatch @50kg
true push ups (hand under armpits)

142m, 145m, 142m, 143m
+
2:10 unbroken
+
3:04 - Redlined on the first round and then died. First round unbroken, the next 2 sets were 3 then singles!

- rested 20-30 minutes -

A. 1.1 cluster every minute x10 sets (3-5 seconds rest between reps)
- Complete @75kg. 

B. Front squat; 3-3-3-3-3 @33x1
- 80, 90, 100, 105, 110. Things started getting blurry during the third rep at 110kg!! Felt a lot stronger on these today than i have been on any front squat variation in recent weeks.

C1. 8 strict press x3; 30s rest
- 40kg. Too light, last set was the easiest which tells me i wasn't warm enough for the first set. Should have used 50kg. 

C2. 2 KB step ups x3; 30s rest
- 2x24kg to 20" box. These are tougher than barbell step ups.

C3. 36 banded good mornings x3; 60s rest 
- Green band.

31.01.2014

750m row @85% (of 1000m row)

- 3 minutes rest - 

For time @ unbroken 85%
300m row
15 burpees
12 kb swings @32kg

- 3 minutes rest - 

3 minute AMRAP
6 T2B
30 double unders

2:49
+
2:29
+
4 rounds

A. Max height seated box jump; 5 minute time cap
- 53.5"

B. 3 Power snatch @65-70% every 90s x10 sets
- 5 sets @55kg, 5 sets @60kg. Felt sharp, worked on the return to the floor.

C. Back squat 5-5-5-5-5; rest 2 minutes 
- 100, 110, 120, 130, 140x(4)

D. Strict pull up 5-5-5-5-5; rest 90 seconds
- Complete 

Monday & Tuesday

Monday 16.09.13

Squat snatch, 1 rep @80kg per minute for 10 minutes
+
30 squat clean @102kg (10:33 last time)
- 9:16 PB
+
20 x 40 sec AD @75%/20 sec AD @50%
- Wow this was tough on the quads after the squat cleans. Wasn't sure on my percentages, think i set off way too fast, was around 450-475 watts for the first 2-3 efforts. This quickly dropped to sitting at around 350 watts for the 75%. 7.5 total miles, 414 calories and 288 average watts 

Tuesday 17.09.13

10RFT:
500m row
15 burpees
- 30:03. Quicker transitions to achive the goal of sub 30. Average split was 1:55/500m.

KB swings & Burpees

Friday

15 minute AMRAP
15 KB swings - 32kg
15 burpees
- 7+22

Saturday 
- rest day

Manchester Games Debrief

Event 1
For time: (15 minute time cap)
300m open water swim
75 burpees
13:38 - 39th place

Pleased with how the swim went as I'm not the strongest swimmer using front crawl. Swam the first 100m using front crawl passing a few people who set off at a crazy pace. Got to the first buoy and lost my breathing rhythm after turning. Got in from the swim and felt really disorientated almost like I was drunk. The burpees were really slow!! Took the first 25 for the dizziness to wear off.

We then had to be at the arena for 12 o'clock for a briefing. This briefing didn't come until 5pm! Sat in the sun for 5 hours is not the best!

Event 2
2 minute max row for meters
1 minute rest
1 minute max pistols
1 minute rest
1 minute max double unders
1 minute rest
1 minute max snatch @ 60kg

Felt really lethargic trying to get warmed up for this after the 5 hour gap! The event was scored as a total of all reps which I felt was a bit naff since 1 pull on the row would equate to 10-15 points which in no way correlates to 10-15 snatches!
My plan going in was to keep my row split under 1:40/500m, hit the pistols hard, unbroken double unders and try and hold on to the snatches!
Row went better than I had planned, kept the split between 1:33 & 1:35 for a total of 638m, felt pretty good getting off the rower.
Pistols went as I expected/planned, kept moving through the full 1 minute with 2 no reps for not showing control at the top. Totalled 42 witching the 1 minute.
Unbroken for the full minute on the double unders for a total of 115 reps
I was aiming for 15 snatches before the event, once I got to the snatches and picked the bar up I knew this was not going to happen. I went t&g for 5 ditched it and planned for another set of 5 but my grip was shot. Went with 5 singles for a total of 10 snatches.

Total reps - 805 for a 6th place.

Another 2 hour wait for the final workout of day 1.

Event 3
For time (5 minute time cap)
21-15-9
DB thrusters - 17.5kg
Pull ups
4:02 - 39th place

All pull ups unbroken the DB thrusters are a different story! First 21 unbroken, the 15 6-5-4 and the 9 5-4. Really disappointed with this!

The field was cut from 60 to 30 after day 1, I finished out day 1 in 28th to scrap through.
Got back to the hotel for 10pm, had food and straight to bed. Slept really well but woke up with some major quad and glute doms.

Event 4
For time (10 minute cap)
10 front squat @ 70kg
10 box jump - 30"
10 stoh @ 70kg
10 T2B
30 front rack lunges @ 70kg
10 T2B
10 stoh
10 box jump
10 front squat
9:01 - 25th

First to the lunges in my heat in 1:30 unbroken though everything. Then I started the lunges and knew that it was going down hill from there, had to do the lunges in 5's my legs were like wet noodles by the time I got to the box jumps. Picked the bar up for the last set of front squats gritted my teeth and moved quick to finish them unbroken. I was broken after this event!

Event 5
For time (10 minute cap)
10 gtoh @ 60kg
10 c2b pull ups
10 gtoh @ 70kg
10 c2b pull ups
10 gtoh @ 80kg
10 c2b pull ups
7:02 - 21st

Wanted to go unbroken for the first 10 gtoh but only managed 5, started to get pulled around to much by the barbell. Struggled with the transition from overhead to ground. Unbroken through the c2b pull ups all butterfly. 70 & 80's all singles. This was probably the most fun workout of the weekend for me.

Overall pleased with a final position of 29th considering how underprepared i felt going in. My skills were up to speed but my engine was lacking.

Weekend

Friday 7th June

3 T&G Snatch - every 60s x7
70kg all power snatches

3 T&G Cleans - every 60s x7
100kg all power cleans

Conditioning
For time:
Every minute on the minute 5 power snatch @45kg
Remaining time AMRAP burpees until you complete 100

13:00 had not pop on the burpees

Rest exactly 10 minutes

8x250m Row - 60s rest
50.8
52.0
52.5
52.5
52.2
51.5
50.5
49.3

Saturday 8th June

Paused Back Squat - 70%x3x3, 3s pause
120x3x3

Conditioning
For time:
Run 1200m
60 KB swings - 24kg
60 Burpees

12:26 Swings unbroken but burpees slow, 20s slower than last time i did this.

Sunday 9th June
Active Recovery

AMRAP 30 at easy pace
500m row
10 burpees
500m skierg
10 burpees
400m run
10 burpees

3+500m row

10 minutes L-sit to tucked planche practice

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 & Saturday

Friday 3rd May

Warm Up
3RNFT:
5 Strict HSPU
10 C2B pull ups
20 Double unders

Paused Snatch - Heavy single
30
40x2
50x2
60x2
65
70
75
80xx
80

Paused Clean & Jerk - Heavy single
60
80
90
100
105
110

Front Squat - Heavy single
60
80
100
110
120
130

Conditioning
4RFT: (14 minute time cap)
30m OH walking lunge - 20kg
15 Burpees to plate
50 Double unders

11:12

Saturday 4th May

AM

Maurice
5RFT:
20 Burpee over box jumps - 24"
15 Front squats - 60kg
10 Sumo deadlift high pulls - 60kg

23:13 PB 3:57 PB

PM

Snatch - Technique work
40x2
50x2
60x2
65x2
70x2
75x2
80x2
85
90
93 PB
95 PB

Power Clean - 3 touch and go every 60s
60
65
70
75
80
85
90
95
100 PB

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.

Saturday

AM

Hang Snatch - 85%x2x, 90%x1x2, 95%x1x2 (% based off heavy double 23/03/13)
68
72
76

Hang C&J - 85%x2x2, 90%x1x2, 95%1x1 (% based off heavy double 23/03/13)
85
90
95

1&1/4 Front Squat - Heavy single
60
80
100
110
120
130x

Conditioning
2RFT: (6 min cap)
500m row
15 burpees to 20kg plate

5:41

PM

Conditioning
On a running clock
0:00
21-15-9
Shoulder to overhead - 40kg
30 double unders between each set

2:26

5:00
21-15-9
KB swings - 24kg
Box jumps - 24"

3:24

10:00
21-15-9
Airdyne calories
Ball slams - 15kg

4:00

Friday, Saturday & Sunday

Friday 22/03/13

Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x

Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.

1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115

103x2x2

Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg

2+18

Saturday 23/03/12

EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90

5x15 KB swings AFAP - 1 minute rest

100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.

I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.

Sunday 24/03/13

Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90

Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"

7:37

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

Open WOD 13.1

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to a 6" reach
30 Snatch - 35kg
30 Burpees
30 Snatch - 62kg
20 Burpees
30 Snatch - 75kg
10 burpees
AMRAP Snatch - 95kg

153 Reps

Set out to pace the burpees and touch and go double through the 62kg to give myself the best chance of getting some reps in at 75kg. I stuck to the plan and got the outcome i wanted although, i think i might have paced the 62kg snatches a bit to much as i had 25 seconds left after plate change over to get a rep in at 75kg, i manged 3 quick singles within the 25 seconds.

Last year i didn't even finish the 30 reps at 62kg during the snatch ladder.

23/02/13

Snatch - Max
40
50
60
70
80
85x

Clean & Jerk - Max
60
80
90
100
110

Woke up feeling like i had been hit by a bus. Guess i'm failry pleased with the numbers hit feeling as sore and tired as i did.

Conditioning
For time:
50-40-30-20-10 Double unders
*10 burpees between each set

4:32