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

04.03.2014 - AM Rowing + PM Training

AM

6x1000m row @70%, 60s rest
3:50.2
3:51.1
3:52.1
3:52.3
3:50.3
3:49.4

PM

EMOM x18
Even - 3 push press @60kg
Odd - 5 C2B pull up

A. 3 x max hand release push ups; 1 minute rest
33, 17, 10

B. 3 x max muscle ups; 2 minute rest
9, 6, 5 - These were tough after the push ups but I'm pleased to get within 1 rep of my PB even with the fatigue.

C. 3x12 supinated bent over row
50, 50, 60

250m row
20 KB swings @24kg
20 burpee over box jumps @20"
- 12 minutes walk rest
x2 set
3:06, 3:06 - Tough to move quick on the burpee over box jumps

50 T2B for time
2:25 - Started with a set of 25 then finished with sets of 5. My hip flexors felt this more than my abs.

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. 

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.

03.02.2014 - Snatch Work & Conditioning

A. 2 seated box jump every minute x9 sets
- Complete @40"

B. Snatch balance; 5x3@70-80%; 1 minute rest
- 70, 72.5, 75, 77.5, 80

C. Snatch; 2-2-2-2-2; 3 minutes rest

- 80, 85, 90, 95, 100x(1). Finally hit my goal of a 100kg snatch! Shame i missed the second rep for the double.

D. Snatch grip bent over row; 5x5; 90s rest

- 60kg

Conditioning @80%

Every 5 minutes x5 sets

400m run

21 kb swings @24kg

12 C2B pull ups

- All rounds complete in around 3 minutes. Unbroken KB swings and 4 sets of unbroken C2B, last set i couldn't stay on the bar and broke 5-4-3. GRIP!!!

28.01.2014 - CrossFit Thames

It's not big and it's not clever to do your AM & PM sessions in one go, but sometimes it has to be done. Today was one of those times, i'm in London with work until Thursday so didn't have time to get to the gym for my AM session. I did however have time to get over to Canary Wharf and train at CrossFit Thames.

Since I was doing both sessions in one go i started with the PM strength work followed by the AM conditioning. 

A. Power snatch + snatch balance + overhead squat; every 2 minutes x10 sets

- 50, 55, 60, 65, 70, 72.5, 75, 77.5, 80, 82.5. Started light and ramped up in weight since my snatch had been feeling sketch recently. 

B. 2 Front squat @75%; every minute x10 sets

- 105kg no real issues here other than my legs feeling tired.

+

For time @100%

10 thrusters @50kg

10 c2b pull ups

10 thrusters

- rest 4 minutes -

15 kb swings @32kg

15 burpee tuck jumps

- rest 4 minutes - 

15 c2b pull ups

7 squat clean @70kg

12 burpees to plate

1:14 - unbroken, second set of thrusters felt heavy

+

1:13 - unbroken

+

1:59 - unbroken c2b, fast singles on cleans.

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

Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

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.

OHS, Squat Snatch & C2B Pull Ups

OHS, build to a 1RM
- 60, 70, 80, 90, 100, 105 PB, 110(x), 110 PB, 115 PB. Failed to get the bar stabilised overhead first attempted at 110kg. Thought i had loaded 112.5kg on the bar for my last lift, only realised i had actually put 115kg on when i was stripping the bar down.

+

AMRAP in 10 minutes:

10 Squat Snatch @ 95lbs

10 C2B Chin-ups

- 5+2, went well through the first 3 rounds then i tore my hand on the 4th round of C2B. Snatches went 10, 4-3-3, 4-3-3, 4-3-3, singles, i went with singles on the last round to try and protect the hand. C2B went 10, 10, 10, 8-tear-2, singles.

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.

Monday, Tuesday & Wednesday

Monday 3rd May

Paused Snatch - 2rm
40
60
70
75
80
85x(1)x(1)

Paused Clean & Jerk - 2rm
60
80
90
100
110
115

Back Squat - 3x5 (use weight from last weeks top set)
Skipped due to knee pain again

Conditioning
3RFT:
5 Power clean - 100kg
15 C2B pull ups
400m Run

11:13 Cleans in singles, all C2B unbroken

Tuesday 4th June

15 minutes L-sit to tuck planche
Short on time will make up Thursday

Push Press - 3x3 (use top set from last week)
90x3x3

Conditioning
AMRAP 20
Suicide sprint 20-40-60m
10 DB GTOH
60s Rest

11

Wednesday 5th June

Power Snatch + Hang Snatch + 2 OHS - 85%x1, 90%x1, 95%x1
70
72.5
75

Power Clean + Hang Clean + Jerk + Jerk - 85%x1, 90%x1, 95%x1
92.5
100
105

Front Squat - 3x3 (use 1 1/4 1rm)
Skipped due to knee pain

Conditioning
3RFT:
10 C2B pull ups
100 Double unders
10 GHD sit ups

6:05

Another Monday Another Back Squat PB

AM

Back Squat - 3rm
60
80
100
120
140
152.5 PB
155x(1)

Conditioning
3RFT: (14 min cap)
15 Strict ring dips
15 C2B pull ups
75 Double unders

9:00

PM

Single Arm Farmers Walk - 3x30m (each arm)
32
40
50 - tough to balance the barbell

Conditioning
6 Rnds for total distance & reps:
30s Sled push - 100m
30s Rest
30s Snatch - 60kg
30s Rest

Sled - 230m
Snatch - 35 (6, 6, 6, 6, 6, 5)

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

Snatches & DWF Team Training

BB Gymnastics - Snatch Focus
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5

Snatch Grip Deadlift - 3x5 (pause at knee)
90x3

Behind Neck Snatch Grip Push Press - 3x5
50
60
65

Rest 30 mins

DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups

15 ish

Can't remember what the exact time was just remeber the 15.

Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint

8:01

Clean Focus & Baby Helen

BB Gymnastics - Clean Focus
Front Squat - Heavy single
60
80
100
110
120

Hang Clean - Heavy single, above knee
80
90
100
110x
110
115x
115 PB
117.5x

Conditioning
Baby Helen
10 minute AMRAP
200m Run
12 KB swings - 32kg
6 C2B pull ups

6 Rxd

Saturday 25th

Strength
Press - 1x5@75%, 1x3@85%, 1x1+@95%
45
50
55x5

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
150x3

Conditioning
Zimmerman
25 min AMRAP
11 C2B pull ups
2 Deadlift - 145lg
10 HSPU

10+4 Rxd

Snatch, OHS, C2B

BB Gymnastics
Snatch 2-2-2-2-2-2

60
65
70 PB
72.5 PB
75 PB
77.5x

Pleased to hit 1kg below my old 1rm for a double.

Strength
Overhead Squat 1-1-1-1-1-1-1
70
75
80
85 PB
87.5 PB
90 PB
92.5 PB
95 PB
97.5x

That's a 12.5kg increase with zero overhead squatting, must be all the snatching and squating.

 

Conditioning
12-9-6 for time:
OHS - 50kg
C2B pull ups

1:52 Rxd

Everything UB, sqaut snatched the first rep in each set.

Snatch work & Defecit HSPU

BB Gymnastics10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.Demo w/ Instruction – Demo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

40, 50, 55, 60, 62.5, 65, 67.5x (SN), 67.5, 70, 72.5x (SN)

Really pleased with these today to snatch 10kg below your 1rm from the floor shows that it's my technique on the full snatch that needs work.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

5/6, 2/7, 2/6, 2/6

Used 15kg plates on top of 10kg plates with an ab-mat between

1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.

BW, 6, 8, 10kg

1c) 4 X 15 Good Mornings – medium/heavy, rest 45 sec.

40kg x 4

First time doing these, my god do they hammer your hamstrings!!