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. 

19.03.2014 - AM Rowing + PM Training

AM

500m row @80%
90s rest
x6 (3 minutes rest between 3+4)

1:47-1:49 - Felt great, aim was to hold a 1:50/500m pace. 

PM

A. Push press, build to a heavy single
60, 70, 80, 90, 100x, 100

5 minute AMRAP (open pace)
3 STOH - 55kg
3 T2B
5 STOH
5 T2B
7 STOH
7 T2B
Etc ...

5 minutes rest

For time:
1000m row
100 double unders
50 thrusters - 45kg

13+1 - Unbroken through the 11's then 9+4. STOH are feeling a lot stronger now, just need to remember to breath through the sets.
+
8:13 - Subbed burpees for thrusters as the squat was giving me a lot of knee pain. Row was around 3:49 and unbroken double unders.

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. 

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

Power Clean, Burpees, OHS's, C2B Pull Ups & Running

Power clean, 1 rep @100kg every 20s for 10 minutes - stop if you miss
- Complete. Felt really good, not even close to missing one.
+
EMOM x12 
1st - 12 burpees to 6" reach
2nd - 12 OHS @50kg
3rd - 15 C2B pull ups
- This is probably the worst EMOM i've done, it left me feeling sick on the floor for a good 5 minutes. OHS unbroken, squat snatched the first rep each round. Unbroken for the first 3 rounds of the C2B then broke 10-5 on the fourth as i opened up a tear from Monday again.
+
15 minute run - easy pace
- Full lap of the industrial estate in 13:27, level with the back door of the old box at 15:00.  

Power Cleans & Burpees

For time:
15-12-9
Power cleans @50kg
Burpees
+
10 minutes rest
+

For time:
15-12-9
Power cleans @50kg
Burpees
- 3:28 & 3:28. Felt really low on energy before I started, could tell it was my fourth training day. Was thinking about resting and doing it tomorrow but decided to get it done and rest tomorrow as planned. Fresh I would plan to go through this unbroken, today that wasn't happening. First time through 15 unbroken, 12 was a few here a few there as I argued with myself about stopping, 9 broke 5-4. Second time through I just told myself to do the work 15 broke 6-5-4, 12 broke 5-4-3 and 9 broke 5-4. I didn't break because of the weight or being gassed I just had no energy, I want to redo this fresh as I know I can go sub 3 unbroken. 

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

CGBP, Burpees, KB Swings & Wall Balls

Close Grip Bench Press @ 20X0, build to a max

- 60, 70, 80, 90, 95 PB, 100(x). Default PB, first time doing CGBP pretty pleased to get close to 100kg with no bench press since November.

+

10 round for time:

4 Burpees 

6 KB Swings - 32kg 

8 Wall Balls - 9kg

- 9:33. Burpees felt slow again, not sure what's going on with them. 

OPT Tester 2

5 rounds for time:
1000m Row
15 Pull ups
15 Thrusters - 35kg
15 Burpees
- 38:43. I think this is probably the longest WOD i've done other than Murph. The row was the toughest part, struggled to keep the splits down, i think this was more mental than physical.

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

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.

First Date with the Airdyne

AM

Back Squat - 92.5%x3x6
148x3x4 - Failed the 3rd rep of the 5th set

148kg is a new 3rm PB

Deficit Deadlift - 8x3 every 2 minutes
140kg

Conditioning
21-15-9
KB swings - 24kg
Box jumps - 24"

2:37 Just something to get a sweat on.

PM

Skill
5x Max UB Strict HSPU - Rest as needed
6
7
4
4
3

Conditioning
5 minute cap
50 Burpees
AMRAP Airdyne calories

59

Back Squats

Back Squat - 82.5%x7x4
132kg

Skill/Volume
EMOM x 10
Even - 3 T&G power snatch - 60kg
Odd - 3 Parallette HSPU

EMOM x 10
Even - 5 T&G power cleans - 80kg
Odd - 5 Strict ring dips

Conditioning
50 burpees for time - 2:01

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

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.

Last couple of days

Saturday 29th

BB Gymnastics
Snatch - 20mins to establish 1rm
82.5kg PB

Clean & Jerk - 20mins to establish 1rm
Called it a day at 100kg, legs were shot from training on Friday

Conditioning
For time
Run 800m
75 Tyre flips
30 Pull ups
Run 400m
65 Tyre flips
20 Pull ups
Run 200m
45 Tyre flips
10 Pull ups

16:55 Rxd

All pull ups unbroken.

Sunday 30th

For time
Run 1000m
50 Burpees
25 Ball slams - 9kg
100 Double unders
25 Ball slams - 9kg
50 Burpees
Row 1000m

21:18 Rxd

A few to many beers on Saturday night made this a whole lot worse!!