Friday 18.04.2014

AM

5x1000m row @70%
90s rest

3:45, 3:45, 3:45, 3:45, 3:42

PM

A. Hang power snatch; 3x2@70%
56kg

B. Snatch; 5x1@85%
85kg

C. Hang power clean; 3x2@70%
77kg

D. C&J; 5x1@85%
107kg

8x50m sprint (walk recovery)

5 minutes rest

3 RFT:
15 burpees
30 KB swings @24kg

5 minutes rest

4x50m sprint (walk recovery)

Sprints between 6-8s, these were not 100% all out as the slight hip/groin strain was in the back of my mind.

6:26 - just felt slow

14/01/2014 - AM Conditioning + PM Training

AM

400m run @80%
21 KB swings @32kg
12 pHSPU 
- 8 minutes rest
400m row @80%
21 wallballs @9kg
12 strict ring dips
- 5:12/3:00. pHSPU's in 2's to 4" depth. Unbroken kb swings and wallballs. Ring dips 9-3

The gyms very quiet at 6am

PM

A. Hang power clean + power clean + push jerk x 6sets - rest 3 minutes (progressive but no misses)
- 70, 75, 80, 85, 87.5, 90. Should have started around 80kg, complex felt much sharper at and above this weight.

B1. Push press, 6-8 reps x 3 sets - 30s rest
- 50kgx12x3. Miss read the program thought it was 10-12 reps instead instead of 6-8. 

B2. Front rack lunge, 8-12 reps x 3 sets - 30s rest (Same weight for PP and lunge)
- 50kgx12x3. Would have been heavier had i read B1 correctly.

B3. T2B @5122, 6 reps x 3 sets - 30s rest
- Managed to stick to the tempo for the first set but after that i struggled.

C1. Weighted back extenstion, 8-10 reps x 3 sets - 30s rest
- 20kgx10x2, 25kgx10x1

C2. Tuck crunches, 25 reps x 3 sets - 2:00 rest
- Wow these fried my abs! First two sets unbroken, third set broke 15-10.

Saturday

AM

Hang Snatch - 85%x2x, 90%x1x2, 95%x1x2 (% based off heavy double 23/03/13)
68
72
76

Hang C&J - 85%x2x2, 90%x1x2, 95%1x1 (% based off heavy double 23/03/13)
85
90
95

1&1/4 Front Squat - Heavy single
60
80
100
110
120
130x

Conditioning
2RFT: (6 min cap)
500m row
15 burpees to 20kg plate

5:41

PM

Conditioning
On a running clock
0:00
21-15-9
Shoulder to overhead - 40kg
30 double unders between each set

2:26

5:00
21-15-9
KB swings - 24kg
Box jumps - 24"

3:24

10:00
21-15-9
Airdyne calories
Ball slams - 15kg

4:00

Friday, Saturday & Sunday

Friday 22/03/13

Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x

Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.

1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115

103x2x2

Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg

2+18

Saturday 23/03/12

EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90

5x15 KB swings AFAP - 1 minute rest

100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.

I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.

Sunday 24/03/13

Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90

Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"

7:37

Paused Lifts, Back Squats & Hang Clusters

Paused Snatch (2 second pause at knee) - To max, then 80%x2x2
60
70
75
80
82.5
85xx
85 PB

68x2x2

Paused Clean & Jerk (2 second pause at knee) - To max, then 80%x2x2
80
90
100
105
110
115 PB

92x2x2

Back Squats - 80%x5x2, 85%x3x3, 90%x1x3
130x5x2
138x3x3
146x1x3

Conditioning
3 rounds
Run 800m
12 Hang clean thrusters - 60kg
12 Pull ups
Rest 2:00
(23 minute time cap)

Rnd 1 - 6:22
Rnd 2 - 15:14 (7:14 with 1st rnd and 2 min rest subtracted)
Rnd 3 - Hit the time cap with 12 pull ups to do.

The hang clean thrusters kicked my arse on this one, did a set of 3 to start with each round then i was down to singles. Realy good session but i'm glad it's a rest day tomorrow.

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

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.

Barbell Complexes

Re: Now this is the story all about how my life got flipped, turned upside down!

---

Snatch + Hang Snatch - 80%x1x15 every 60s
70kg, 2 misses on the hang snatches.

Clean + Hang Clean + Jerk + Jerk - 80%x1x15 every 90s
90kg, no misses.

Conditioning
AMRAP 10 min
5 Bar muscle ups
20 Wall balls - 9kg/10ft

5+19

All bar muscle ups unbroken, felt like i could have kept these unbroekn for another 3 or 4 rounds. 4 rounds of wall balls unbroken, 15-5 on the 5th round. Shoulders were the limiting factor.

Wall Climbs & Box Jumps

Snatch Hi-Pull + Hang Snatch (below knee) - Max double
40
50
60
65
70
75

Clean Hi-Pull + Hang Clean (below knee) + Jerk - Max double
60
70
80
90
95

I didn't go to max on the two complexes today, just concentrated on hitting positions and being fast.

Conditioning
For time:
10 Wall climbs
50 Box jumps - 24"
8 Wall climbs
40 Box jumps
6 Wall climbs
30 Box jumps
4 Wall climbs
20 Box jumps
2 Wall climbs
10 Box jumps

10:38

Shoulders blew up, all those handstand push ups yesterday won't have helped.

Last couple of days

Friday

Hang Power Snatch - Max
50
60
70
75
77.5xxx
77.5

Hang Power Clean - Max
70
80
90
100
105
110
115
117.5x

Front Squats - 85%x4x4
110kg

Conditioning
For time:
90 Wall balls - 9kg
70 KB snatches - 24kg
50 Over the box jumps - 24"
30 T2B
10 Muscle ups

15:24 Rxd

Saturday

Power Snatch - Max
60
70
75
77.5
80
83 PB
84x

Power Clean - Max
90
100
110
115
117x

Conditioning
Hell-in
For time:
Run 1200m
63 Kettlebell Swings – 55/35lb
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups
*Upon completion 90 seconds to establish max shoulder to overhead

22:22 + 110kg

Volume

AM
BB Gymnastics
7x1 Power Snatch
40
50
60
70
75xx
75

7x1 Power Clean + Push Jerk
60
70
80
90
100xxx

Not sure what happened with the power cleans, just didn't feel very explosive this morning.

Strength
EMOTM x 10 minutes
3 Front squats - 85kg
5 GHD sit ups

EMOTM x 10 minutes
3 Push press - 60kg
20 Double unders

PM

Conditioning
7 minute AMRAP

1 Hang Power Clean - 70kg, 1 T2B
2&2
3&3
....etc

9 Rnds (90 reps)

Skill
EMOTM x 10 minutes
5 HSPU