09.09.2014 - Split Jerk, Front Squat & Back Pain

AM

A. Split jerk; 1.1.1 x5; 10s/90s rest
80, 90, 100, 100, 100 - Wish i had some blocks!!!

B. Front squat; 3@75-80%; Every 2 minutes
112kg done

PM
Started to warm up for heavy power cleans and thrusters but was getting a lot of pain in my lower back.

29.08.2014 - Lifting

A. Broad jump; 6x3 EMOM

B. Front squat @20X1; 2-2-2; 3 minute rest
100, 115, 130

C. Snatch; build to max for the day
70, 75, 80, 85, 90, 95, 101x, 101 PB

D. Snatch; 3x50%, 3x60%, 3x70%, 2x80%, 1x90%; Every 2 minutes
Complete no misses

E1. Underhand bent over row; 6-8 reps x5 sets; 60s rest
70(8), 75(8), 80(8), 82.5(8), 85(8)

E2. Push press; 3 reps x 5 sets; 2 minute rest
80, 85, 90, 95, 100 PB

25.08.2014 - AM Strength + PM LacEnd

AM

A. Cluster; 1.1; EMOM x10
80 x4 sets, 85 x3 set, 90 x3 set - Then 100 x1 rep, 110 x1 rep PB

B. Front squat @33X1; 3-3-3-3-3
70, 80, 90, 100, 110 - Started light, lower back twinge

C1. Strict press; 8 x3; 30s rest
40, 50, 60 - Started too light

C2. KB step ups; 12 x3; 30s rest
2x24kg - Tough

C3. Banded goodmoring; 36 x3; 1 minute rest
Green band

PM

25 second row @100%
3 minute rest
x4 sets

- 5 minute rest

12-9-6 FT @100%
SDHP - 50kg
Burpee to 6" reach

142m, 147m, 146m, 147m
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2:04

18.08.2014 - Thorium Throwdown Tester

A. PS + SB + OHS; Every 2 minutes x10
60, 65, 70, 75, 77.5, 80, 82.5, 85, 87.5 - Failed the power snatch at 87.5 but completed the complex.

B. Front squat; 2 @75% EMOM x10
150kg - Felt ok.

C1. Ring row @3121; 8-12 x5; 30s rest
10, 8, 8, 9, 8 - These were mega hard!! 

C2. RDL @30X1; 5 x5; 1 minute rest
80 x2, 90x2, 100x1

3 minute AMRAP - steady
GTOH @50kg

- 1 minute rest -

3 minute AMRAP - T&G
GTOH @45kg

- 1 minute rest -

3 minute max cal row

33 reps - All singles, easy breathing.
+
32 reps - Touch & go reps, was aiming for 10's but struggled to hit this was hitting 5-7 reps each set. This gassed me way more than the singles at 50kg.
+
62 cals - I was just holding on for the 3 minutes by this point.

28.07.2014 - AM Aer + PM Lifting

AM

1000m row @70% Aer
90s rest
x5

PM

A. High hang snatch; 65%x3x3; Every 2 min
65kg - Felt slow after 10 days holiday

B. Power clean + clean + jerk; 50/60/70/75/80/85%
65, 78, 91, 97.5, 104, 110 - PC and jerk felt fine, legs felt weak coming out of the squat.

C. Snatch balance; heavy single in 8 minutes
40, 50, 60, 70, 80, 90, 100

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EMOM x12
1st min - 5 front squat @110kg
2nd min - 15 GHD sit ups
3rd min - 10 C2B pull ups

Failed the last FS of the last set

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 

24.06.2014 - AM Shuttles + PM ME Lower

AM

Every 3 minutes
10m out & back + 20m out.
x6

13-14s - Made a mistake by going 20m out & back as well.

PM

A. Box jump; build to max
53", couple of close misses at 55"


B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB


C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.

C2. Wtd chin up; 3x5
16kg 

+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max

3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!

16.06.2014 - Testing

A. Weighted seated box jump; max height
43" @10kg vest

B. Front squat; 1rm
60, 80, 100, 120, 130, 140, 145x - Felt like i had more in me than 140kg, guess the volume of alcohol consumed on Saturday will have something to do with this!

C. Weighted pull up; 1rm
10, 15, 20, 25, 30, 35, 40, 45

D. Front squat; AMRAP @85%
6 reps @119kg

E. Weighted pull up; AMRAP @85%
5 reps @25kg

5RFT:
20 single arm OH lunges
12 strict L-sit pull ups

11:43 - The OH lunges highlighted a huge mobility difference between the left and right shoulders! 

31.05-2014 - 01.06.2014 - Zurich Weightlifting Cert

I was away in Zurich, Switzerland this weekend as part of the coaching team for the CrossFit Olympic Weightlifting Certification. As a result of this my training was a little bit off track, i did what i could during the 1 hour lunch breaks.

Saturday 31st

A. KB suspended back squat; 2x16kg KB(32kg); 10-7-5-2x80%, 2x85%, 1x90%, 1x95%
52(10), 92(7), 120(5), 136(2), 144(2), 153(1), 162(1)

B. Front squat; 5@80%, 2x5@85%
112, 119, 119

Sunday 1st

A. Jumping back squat; 5x5@40%
68kg

B. Split jerk; 5x3@75%
97.5kg  - The best these have felt for a long time, the hardest part was bringing the bar back down to the front rack.

C. Power snatch; 5x2@80%
68kg 

26.05.2014 - DE Lower

A. Box jump; 6x3
40" comfortable

B. Front squat; 10x2@100kg, every 30s
Complete, no belt or knee sleeves

C. Power clean; 8x1@95kg, every 30s
Comfortable, weight felt light today.

D. Bulgarian split squat; 3x8-12
Still getting some slight hip pain but decided to just go with body weight instead of skipping or subbing these.

3 rounds
12 kb thrusters - 24kg e/a
24 kb swings - 24kg
60s rest

1:29 - Unbroken
2:06 - Thrusters 6-6, kb swings unbroken
2:30 - Thrusters 6-6, kb swings unbroken

This was hideous! The press and the squat portions were fine, it was the front rack i struggled with!

30 minute light sled drag

10.05.2014 - Regional Event 4 + DE Upper

AM

For time: (20:00 time cap)
21-15-9-6-3
Strict hspu
Front sqaut - 90kg
Bar facing burpees
26:27 - 126 reps at the time cap (9 front squat in the round of 9) - Handstand push ups were the limiting factor in this workout for me. First set was 5-3-2's-1 then singles for each set after this. Front squats were 10-6-5, 8-7, unbroken. 

PM

A. Bench press; 3@70% every 60s x9
70kg

B. Ring row; 3x max
18, 15, 15

C. 100 band pull aparts

09.05.2014 - DE Lower

A. Box jump; 6x3
40" - Becoming routine like a 30" box jump now

B. Front squat; 2@65% every 30ss x12
91kg - Felt fast even though i was feeling tired going in to them.

C. Power clean; 2@70% every 30s x8
87.5kg - No issues

D. 100 DB lunges
20kg per hand 

E. 100 KB swings @40kg
9:30 - These were really hard! Broke it down into 10 sets of 10 emom.  

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.

26.30.2014 - AM Rowing Intervals + PM Training

AM

60s row @90-95%
30s rest
x10
- rest 4 minutes between 5-6

293m, 293m, 292m, 292m, 299m
295m, 291m, 290m, 291m, 297m

PM

A. Front squat, build to a heavy double
60, 80, 100, 110, 120, 130 - It just asked for a heavy double so stopped here. This is the heaviest i've front squatted for a double in well over 6 months!

B. CGBP; 10-8-6-4-2; 2 minute rest
62.5, 72.5, 8.25, 87.5, 92.5

3 min window
3 rnds of
10 thrusters @45kg
10 lateral burpees

if complete in 3 min you have another 3 min to complete another  3 min etc....

2+18 - Too much bitch in my heart today! Legs were sore as a muthafucker. Really slow through the middle set of burpees. Only decided i wanted to get into the second 3 minutes when i got to the last set of burpees and tried to sprint them. On another day i think i can push into if not very close to the 9 minutes!

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.

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 
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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.

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.

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.

Front Squat, Weighted Pull Up and Rowing Testing

After a very lazy period of posting and a few weeks of relaxed training it's time to get back on top of both. Today is the first day of testing of Andy Edwards programming.

A. Front squat 1rm
- 60x5, 80x3, 100, 110, 120, 130, 140x. Down 10kg on my previous max but to be expected after poor training over the festive period. Legs felt strong enough but rounded through the upper back. 
+
Rest 10 minutes
+
B. Front squat, AMRAP @85% 
- 110x9. Things started to get pretty dark!! 

C. Weighted pull up 1rm
- 10, 15, 20, 24, 30, 32, 36

Rest 10 mintues

D. Weighted pull up, AMRAP @(BW+1rm x 0.85)
- 18kgx7

E. Row 30:30 x8
- 156m, 155m, 155m, 155m, 158m, 154m, 157m, 160m. Holy butt cheeks!! Glutes are fried from the marathon row on Tuesday!!

Deadlifts, Front Squats & T2B

Strength

A. Deficit deadlift, build to max
- 140, 150, 160, 170, 180. Called it here before form went, was still feeling weak from Saturdays nights binge drinking!

B. AMRAP deadlift @120kg
- 25 reps, stopped as soon as i felt my form start to break down. Throwing in a deadlift AMRAP once a week now to try and improve my ability to handle deadlifts for volume, will increase by 5kg next week.

Conditioning

7 minute ladder
3 front squat @100kg
3 T2B
6 front squat
6 T2B
As high as possible
- 12+4, felt weak! Alcohol is the devils juice!! 

Accessory

D. 3 x 5-8 Glute ham raise 
- 3x8 @body weight, felt strong on these today will add load next time.