05.09.2014 - LacEnd

Every 2 minutes @80-90% x5 sets
10 unbroken deadlift @120kg
15 wallball @9kg

- 5 minute rest

4 minute AMRAP @90%
7 power snatch @42.5kg
20 double unders

- 10 minute rest

1000m row @90%

47-48s for all 5 sets
+
4+5 everything unbroken
+
3:27.8

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.

03.03.2014 - AM Row Recovery + PM 14.1.2

AM

30 minute easy row
6867m - splits and averages can be seen in the picture below. Had two quick stops within the first 10 minutes to remove my hoodie and track suite bottoms.

PM

14.1.2

AMRAP 10

30 double unders

15 snatch @35kg

338 (7+23) Improvement of 23 reps over attempt 1. Despite the improvement this felt a lot worse than the first attempt, felt tired overall and my grip was shot from the beginning. Happy with my score considering that my training hasn't been focused toward the open this year and I'm currently in the middle of a 8 week energy system block.

25/01/2014 - AM Conditioning + PM Strength

AM

3 minute AMRAP @80%
5 muscle ups
35 double unders

- 4 minute rest -

5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl

- 4 minute rest -

5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg

3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!

PM

A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80

B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.

C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55

D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball

Thursday 24.10.13

Strength

A. Split jerk from rack, build to max.
- 100, 110, 120, 127.5 PB, 130 PB, 

B1. CGBP, 5 sets x 3 reps. 60s rest
- 80kg across, all comfortable.

B2. Single arm row, 5 sets x 10 reps/each arm. 60s rest
- 25kg 

Conditioning

For time: (15 minute time cap)
100 double unders
50 handstand push ups
40 T2B
30 axle bar STOH @72.5kg
90ft axle bar front rack lunge @72.5kg
- 17:55. I was in the first half of the lunges at the time cap which would have gave me a score of 15:02 at regionals. Felt like i was on target to complete it under the time cap when i got to the STOH but they crushed me and the time was gone before i knew it! 

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.

Row, Double Unders & Airdyne

For time:
2000m row
500 double unders
3 mile airdyne
- 22:38. Finished the row at 7:18 only 9 seconds slower than my 2k PB but felt really comfortable. Broke the double unders down in to set of 50, all sets unbroken and finished at 14:48. Started off to slow on the airdyne but realised this at 1.5 mile and pushed harder to finish under the goal time of 23 minutes. 

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

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

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

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

Double Session

AM

Snatch - Max, then 85%x2x2
40
60
70
75
80
85x
85
90xx

72x2x2

Manchester Games WOD 1
AMRAP 8
15 Wall balls - 9kg
30 Double unders

8+8 (368)

PM

Conditioning
5RFT: (12 minute time cap)
5 Bear complex - 70kg
15 Bar facing burpees

4+3 Instructions were to scale the weight to finish within the time cap. I don't think the weight was a problem, i scaled to 62.5kg anyhow as i was feeling lethargic from the AM session but still hit the time cap. The burpees were slow and laboured, 12 minutes is doable with 70kg fresh.

Skill
15 minutes practice of HS walks and triple unders.

Averaged around 10m each HS walk and managed a PB of 22 unbroken TU's

Midline
Reverse Tabata L-sit hold - 10s work, 20s rest x8

Catch up Since the Open

So i’ve not logged anything since the Open finished, i took a couple of days off to recover since i was feeling both physically and mentally beat down.

Over all i can’t help but think i could/should have done better during the Open, there are only two workouts that i can say i am happy with my result (13.3 and 13.4). I finished 299th overall in Europe, and found i need to spend more time working short, light, gassy workouts.

Training catch up

Friday 12th 2013

Back Squat – 3rm
60
80
100
120
140
150
155x(1)

Elizabeth
For time:
21-15-9
Squat cleans – 60kg
Ring dips

8:46

26 seconds slower than my PB, cleans felt really good but ring dips killed me.

Front Rack Barbell Carry - 5x30m (as heavy as possible)80
90
100
110
120

Saturday 13th 2013

Snatch - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
82kg – 1 misses but made it up within the minute
73kg – 8 reps, 1 miss.

Back Squat - 90%x5x3 (% of 5rm)
136x5x3

Rest 2 hours (coached 2 classes)

Conditioning
3RFT: (9 minute cap)
9 Power cleans – 85kg
6 Deficit HSPU – 3”
50 Double unders

6:58

Immediately into 4 minutes to establish max C&J
80
100
110
120x

Monday 15th 2013

Clean & Jerk - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
108kg – no misses
96kg – 5 reps, no misses.

Conditioning
Every minute x 15
2 Snatches – 80% (73kg)
5 Over box jumps – 24”

No misses, average round time 25s

Front Squat – Heavy triple60
80
100
110
120

Open WOD 13.3

Open WOD 13.3AMRAP 12
150 Wall balls - 9kg/10ft
90 Double unders
30 Muscle ups

260 - 7:57

That's a 12 rep improvement from last year, finished Karen in 6:52 and finished the double unders unbroken in 7:57

Complexes + AD Intervals

Power Snatch + Hang Snatch - 1-1-1-1-1
70
72.5
75
77.5
80xx

Felt weak and slow today, have hit this complex for 82.5kg in the past.

Power Clean + Hang Clean + Jerk - 1-1-1-1-1
90
95
100
105
107.5

Felt better on these than the snatches, but was still below what i was hoping to hit.

Conditioning
AMRAP 8
3 Hang power clean - 80kg
9 HSPU
27 Unbroken double unders

5+6


2 Rounds for total calories
2 minutes Airdyne
2 minutes rest
1 minute AD
2 minutes rest

193 Calories

Saturday and Sunday

Saturday 2nd

AM
Conditioning
Bradshaw
10 RFT
3 HSPU
6 Deadlift - 100kg
12 Pull ups
24 Double unders

no rest

Snatch to max in 5 minutes
C&J to max in 5 minutes

17:58 & 80/110

Pull ups were rubbish today, broke after 2 rounds and couldn't seem to find my rythm.

PM
Partner Airdyne WOD
50-40-30-20-10 AD Cals each

9:26 - with Lee Howe

Sunday 3rd

Ankle mobility and some squat therapy.
50-60 pull ups, what a difference a day makes. The rythm and timing was there today.

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.

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

Split Jerks

Split Jerk - Build to max, then 80%x2x2
60
80
90
100
105
110
115
120xx
120
125 PB

100x2x2

Conditioning
AMRAP 12 minutes
10 Burpee box jumps - 24"
30 Unbroken double unders
5 Shoulder to overhead - 80kg

5 rnds + 10 reps

Unbroken through out. Aim for the workout was to keep the push jerks touch and go for as long as possible, managed to keep it to only a couple of reps with a pause between.