30.06.2014 - AM 30:30 Row + PM Lifting

AM

30:30 row x8
3 minutes rest
x2

PM

A. Broad jump; 6x3

B. Power snatch; 3x3@75%; 60s rest
75kg

C. C&J; heavy single in 10 minutes
125kg - Called it here as the jerk started to get messy.



D. Front squat; 3x70%, 2x75%, 1x80%; every 2 minutes x3 (9 sets total)
98, 105, 112 - No belt

E. Snatch grip deadlift; 4x4
120kg 

14.06.2014 - AM Lifting + PM Metcon

A. Backwards medball toss; 10x1@15kg

B. C&J; 80%x2x2, 85%x1x3, 80%x2
104, 110, 104 

C. Bench press; 5-5-5+@75%
11 @80kg

D. EMOM x16
Even - 2-3 weighted pull ups
Odd - 10 strict ring dips (slight pause at the top)

Dropped the strict ring dips down to 7 after 4 rounds.

5 sets at the same pace
30 cal row
10 power clean - 60kg
100 double unders
15 T2B
- 3 minute walk/rest

Feeling really fatigued so only did 3 sets

4:30, 4:25, 4:20 - UB cleans and T2B, double unders 50-50  

10.06.2014 - Snatch, C&J + Lunges

A. Snatch; build to max, 3 lifts @90%+
90, 95xx - Just was a snatch kinda day today!

B. C&J; build to max, 3 lifts @90+
60, 80, 100, 110, 120, 130 PB

C. 100 alternating barbell lunges @40kg
3:49 unbroken

27.05.2014 - Weightlifting + Tabata Something Else

A. Power clean; 5x2@85%
106kg - Feeling powerful today, weight was feeling light.

B. Clean & Jerk, 3x1@90kg
113kg - Comfortable, bottom position of the clean felt really good.

C. Clean deadlift; 5x3@120%
Supposed to be at 156kg but i didn't have time to fit them in before the class started so did them after. Had nothing left after tabata something else. 120x1, 140x2, 150x2 

Tabata Something Else
Complete 32 intervals (8 per exercise) of 20 seconds of work followed by ten seconds of rest:
Pull-ups
Push-ups
Sit-ups
Air squats.
There is no rest between exercises

Pull ups - 20, 12, 10, 10, 10, 10, 10, 9
Push ups - 10, 9, 9, 9, 8, 7, 7, 7
Sit ups - 13, 13, 13, 13, 12, 12, 11, 11
Air squats - 17, 17, 17, 17, 17, 17, 17, 20

Moved too slow through the first set of air squats and as your score was the lowest score i just held 17 for the remaining sets. 

12.05.2014 - AM Rowing + PM Weightlifting

AM

35 minute Z1 row
8147m - This is starting to feel really comfortable now, i remember when this would have been mental torture for me!

PM

A. Hang power snatch; 3x2@75%
60kg

B. Snatch; 5x2@82%
82kg - No misses, but wasn't feeling particularly fast.

C. Hang power clean; 3x2@75%
86kg

D. C&J; 5x2@82%
104kg - The second jerk of each set felt the best.

5 rounds
10 GHD sit ups
10 T2B

05.05.2014 - 08.05.2014 - Catch Up

I have been really busy with university work when i haven't been working or training, hence the lack of training updates.

I'll start by catching up on this weeks training.

Monday

A. Plyo push up; 9x2

Done, every 30s.

B. 3 bench press @70%, every 60s x9

70kg - Felt better than last week

C. Strict HSPU; 3xME

9, 5(feel off the wall), 5, i then did a set of 20 kipping hs push up as i don't want to lose the skill of kipping while working on the strict strength

D. Banded resisted pull up; 3xME

Thin blue band - 5, 5, 4. These are really tough as the resistance increases at the top of the pull.

E. DB skull crusher; 3x8-12

10kg DB's - 12, 9, 8

F. Pronated flies; 3x20

5kg plates

Tuesday 

A. Snatch; build to max in 15 minutes

95kg, 102xxx - Really frustrating. Felt awesome working up to 95kg with no misses, probably should have made 2 smaller jumps to get to 102kg.

B. C&J; build to max in 15 minutes

124kg, 128xx - Failed the jerk on the first attempt then missed the clean on the second attempt and called it there.

C. Front squat; build to max in 15 minutes

140kg - Pleased with this although it isn't a lifetime PB, it is the heaviest i have front squatted in well over 6 months.

Wednesday

5000m row, easy pace

19.53.3 - This was meant to be done on Tuesday AM but i got my programming through to late to warrant getting up at 5:30am. Really pleased with this as a year a go this was around my PB pace.

25.04.2014 - Snatches, C&J's & Rowing

A. Hang power snatch; 3x2@75%
60kg

B. Snatch; 5x1@85%
85kg - 1 miss forward, made it up.

C. Hang power clean; 3x2@75%
86kg

D. C&J; 5x1@85%
107kg - Keep getting a really sharp pain in my forearm once i release the bar from overhead!

10 minute row @sub 2:00/500m
2583m, 1:57.1/500m average

Wednesday 16.10.13

Paused snatch, build to max - 2 second pause at knee

- 60, 70, 75, 80, 82.5, 85, 87.5, 91 PB

Paused clean & jerk, build to max - 2 second pause at knee

- 60, 80, 90, 100, 110, 120, 122.5 PB, 125 PB

30 bar muscle ups for time

- 5:04

Strength Session

A. Front squat @22X1, build to a challenging single - full pause in full  depth
- 60(5), 80(3), 100, 110, 120, 125

B. Snatch, 1 rep @ 85% per minute for 8 minutes
- 82kg, no misses. Every rep felt really fast, would have fancied my chances for a 100kg snatch tonight!

C. C&J, 1 rep @85% every 90s for 9 minutes
- 103kg, no misses. Cleans felt strong but the jerks were off again, pressed a couple out but i think its more timing than anything else. 

D1. CGBP @20x1, 3-5 reps x 5 sets, 2 minutes rest
- 70(5), 72.5(5), 75(5), 77.5(5), 80(5). Started too light, should have had my first set at 75-80kg

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 minute rest
- 70(5), 72.5(5), 72.5(4), 70(5), 70(4). Think i got the loading just right with these. The reps of 4 were actually 5's but the 5th rep used a bit of a cheat or didn't hit the tempo.

E. 50 strict ring dips in as few sets as possible, 1 minute rest between efforts
- 16, 26, 33, 38, 43, 48, 50 (16, 10, 7, 5, 5, 5, 2). 

Strength Session

A. Front squat @20X1, 2-2-2-2, all tough sets, 5 min rest
-110, 115, 120, 122.5. Tough? Yes, very.

B. Snatch, 1 rep @82.5% per minute for 10 minutes
- 80kg, no misses.

C. C&J,  1 rep @82.5% every 90s for 12 minutes
- 100kg, no misses but the jerks felt horrendous. 100kg used to feel easy for a triple today it was tough for a single!

D1. Weighted ring dip @20X0, 3-5 reps x 5 sets, 2 min rest
- 10(5)x2, 12(5)x2, 16(5)

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 min rest
- 60(5), 65(5), 70(5)x3

E. 30 CGBP @70kg @20X0 in as few sets as possible, 1 minute rest between efforts
- 9, 5, 4, 3, 3, 3, 3. Chest like Jordan after this one!

Team UK Training

A. Front squat @33X1 3-3-3, 5 min rest - all tough sets
- 80, 90, 100. Tough tempo, should have probably started at 90kg.

B. Snatch, 1 rep @80% per min for 10 minutes
- 77.5kg, missed the first rep but made it up within the minute, rest of the reps felt solid.

C. C&J, 1 rep @80% every 90s for 12 minutes
- 97.5kg, no misses but the jerks felt tough today.

D1. CGBP @20X1, 4-6 reps x 5 sets, 2 min rest
- 60(6), 65(6), 70(6), 75(6), 75(6)

D2. Pendlay rows @22X0, 4-5 reps x 5 sets, 2 min rest
- 40(5), 50(5)x4, kept it light to stick with the tempo, any heavier and i'd have struggled with the 2 second pause at the chest.

Team UK Training 

30 minute window:
30 C&J @85kg
then
3 rounds
400m run
30 box jumps @24"
30 wall balls @9kg
then 
AMRAP
3 bar muscle ups
5 HSPU
7 alternating KB snatch @24"
- 6 rounds, finished heavy grace in just under 7 minutes. Runs felt slow but box jumps were quick, broke the wall balls 30, 20-10, 15-10-5. Unbroken on the AMRAP but slow transitions between exercises.

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

Snatches, Running, HSPU's, C&J's, Rope Climb's and DB Thrusters

AM

Snatch - 1x1 @80% every 30s for 10 minutes
78kg, 1 miss.

Conditioning
For time: (18 minute time cap)
Run 1200m
30 HSPU
Run 800m
20 HSPU
Run 400m
10 HSPU

15:35

PM

Clean & Jerk - 1x1 @80% every 60s for 15 minute
96kg, no misses

Conditioning
5RFT: (7 minute time cap)
1 Rope climb - 15ft
10 DB thrusters - 20kg

5:19

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

Thursday

Snatch - Max double
40
50
60
70
75
80
85 PB
87.5x(1)

Clean + Clean & Jerk - Max
60
80
90
100
105
110

Conditioning
For time:
*With a bar loaded from inside out 10kg, 15kg, 15kg, 25kg
5 Deadlifts - 150kg strip 25kg plates
5 Deficit HSPU on stipped plates
4 Cleans - 100kg strip 15kg plates
4 Deficit HSPU on stipped plates
3 Snatch - 70kg strip 15kg plates
3 Deficit HSPU on stripped plates

4:37

Deadlifts and all HSPU unbroken, cleans and snatch in singles. 2 missed snatches.

Tuesday

Snatch - 90%x2x3
80x2x3

Clean & Jerk - 85%x2x3
100x2x3

Conditioning
For time: (20 minute cap)
5-4-3-2-1
Back squat - 135kg
Muscle ups
400m run between each round

16:55

Back squats felt heavy, had to take a breather after the runs to make sure i didn't fail any reps. The muscle ups felt really strong, felt like i could have done sets of 5 all the way through. It was only the last 400m run that felt like i could actually open my legs.

Rope Climb + Clean & Jerk Workout

Back Squat - 3rm
60
80
100
120
140
155x(2)

Conditioning
For time:
5 Rope climb - 15ft
5 C&J - 60kg
4 Rope climb
4 C&J - 70kg
3 Rope climb
3 C&J - 80kg
2 Rope climb
2 C&J - 90kg
1 Rope climb
1 C&J - 100kg

8:55 - Used one bar and changed over weights & collars

Skill
15 minutes of triple unders and HS walks. New HS walk PB of around 50ft with a turn at 25ft.

Finisher
1a) Hotdogs and cupcakes delt hell x3

1b) Band resisted sit ups

3x15 (2x red band, 1x orange band)

 

 

Back Squats, C&J's and Sprints

AM

Conditioning
3RFT: (12 minute time cap)
15m HS walk
50 Double unders
8 HSPU
4 Squat clean - 90kg

11:10

PM

Back Squat - Triple
60
80
100
120
140
150

Conditioning
3 Rounds individually timed:
2 C&J - 85% 1rm (102kg)
400m Sprint
- Rest to full recovery

1 - 1:53
2 - 1:58
3 - 1:46

1 Hour Pilates

Paused Lifts, Back Squats, Deadlift & Running Couplet

Paused Snatch - Max double (Goal is to hit 95% of max single)
30
40
50
60
70
75
80x
80 - 95% of max single
82.5x

Paused Clean & Jerk - Max double (Goal is to hit 95% of max single)
60
80
90
100
110 - 95% of max single
115x

Back Squat 85%x5, 90%x5, 95%x5 (%'s of 5rm)
121x5
128x5
135x5

Conditioing
AMRAP 12:
15 Deadlifts - 100kg
Run 400m

4+12

My running is really poor at the minute, and combination of movement + running seems to kill me. Deadlifts were the easy part during this workout, i should be hitting 6 rounds. I'm going to start playing some touch rugby again to see if it will help with the baseline running capacity.