23.08.2014 - AM Thorium #1 + PM Snatch

AM

Thorium Throwdown #1
3 minute AMRAP
GTOH
1 minute rest
x3

93 reps @53kg (35-30-28)

PM

A. Seated box jump; 9x2; EMOM
40"

B. Snatch balance; 5x3; 1 minute rest
60 - Stayed light, wasn't feeling fast. Slight twinge in my lower back from the AM work.

C. Snatch; 2-2-2-2-2; 3 minute rest
60, 70, 80, 90x(1), 80

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.

22.03.2014 - PC+PJ & 5 min AMRAP

EMOM, power clean + push jerk, starting at 70kg increase 5kg every minute to max
110kg. Bop bop style up to 105kg. Reset after the PC before the PJ at 110kg.

5 minute AMRAP
5 gtoh - 80kg
10 over the box jumps - 24"
5 T2B

4+1 

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

LTQ 2 & Strength

Conditioning
London Throwdown Qualifier 2
7 minute AMRAP:
7 Ground to overhead - 70kg
49 Double unders

4+5 = 229 reps

Strength
Back Squat - Establish 5rm
60
80
100
110
120
130

Legs were fried from the LTQ

Pause Back Squat - 3x3, 5 second pause in the hole with no bounce
80
90
100

A) Close grip bench press - 3x5
80kg

B) Weighted pull ups - 3x5
12kg