19.08.2014 - Running, HPC, MU & BBJ

2 RFT @80%
1000m run
6 hang clean - 100kg
8 muscle ups
10 burpee box jumps - 24"

15:08 PB - Steady runs, first a little quicker than the second. Unbroken cleans first round, 3-3 second round. Unbroken muscle ups both rounds. Step down BBJ first round, jump down second round. 1:07 PB since January.

26.04.2014 - AM 2012 Regional WOD + PM ME Lower

AM

For time: (17 min time cap)
2000m row
50 pistols
30 hang clean - 102.5kg

25 cleans complete at the time cap PB, 18:37 complete PB. Steady away on the rower, got off at 7:30. Same with the pistols, just kept moving. Felt great aerobically, the weight just got heavy. Started with a triple, then a double, then singles for a while and a double in the middle.

PM

A. Back squat; build to max.
60x3, 80x3, 100x3, 120x3, 140, 150, 160, 171x

B. Step ups; 3x8-12
60x12, 70x12, 80x12

C. Snatch deadlift; 3x8-12
80x12, 100x12, 120x10

08.04.2014 - Rowing + Oly Tech Work

250m row
1 minute rest
500m row
2 minute rest
750m row
3 minute rest
x2

0:47.4, 1:39.7, 2:35.5 
0:48.5, 1:41.7, 2:41.9 
Legs were really sore from the ME lower yesterday, fatigue in the glutes and quads was the limiter.

A. Snatch balance; 5x3@50-60%
50x3, 60x2 

B. Snatch from blocks; 3@75%, 3x2@80%, 2@75%
70x3, 75x2x2, 80x2, 70x2 - Decided to drop the weight a little as my legs were so sore. 

C. Hang clean; 3@75%, 3x2@80%, 2@75%
97.5x3, 104x2x3, 94x2 - Legs started to feel a lot better at this point.

D. Push jerk; 5x2
80x3, 90x2 - Focused on a fast punch under.

01.02.2014 - AM Conditioning + PM Strength

AM 

2 sets @100%

6 DB snatch @30kg

10s assault bike

3 minutes rest

- 3 minutes rest -

For time @100%

12-9-6

thrusters @40kg

pull ups

- 5 minutes rest - 

For time @100%

12-9-6

overhead squat @40kg

burpee box jumps @24"

Didn't time the first part

+

1:44

+

3:50 - my legs were shot, felt like i was jumping out of concrete. 

PM 

A. Power clean + hang clean + 2 split jerks x6 sets; 3 minutes rest

- 70, 80, 90, 100, 102.5, 80. Dropped back to 80kg just to get another lift in but hit perfect positions.

B1. 2 clean pulls x6 sets; 30s rest

- 130kg

B2. 5 floor press x6 sets; 2:30 rest

- 70kg 

C. 3x max effort ring dips; 90s rest

- 18, 10, 8

Back Squats & 2012 Regional WOD #2

Back Squat - Heavy single
60x5
80x5
100x3
110
120
130
140
150
155
160
165 PB
167.5x

Conditioning
2012 Regional WOD #2
For time:
Row 2000m
50 Pistols
30 Hang cleans - 100kg

21:11 PB Just under a 7 minute PB since last year.

Power Cleans & Rope Climbs

Snatch Hi-pull + Hang Snatch (Below knee) - Max
40
50
60
65
70
75x
75
80
82.5xx

Clean Hi-pull + Hang Clean (Below knee) - Max
60
80
90
95
100
105
110
112.5x

Conditioning
5 RFT:
Run 200m
5 Power cleans - 80kg
1 Rope climb - 15ft

9:38 Rxd

My aim for the workout was to keep the power cleans unbroken, this got tough in the the last round but i managed it. 80kg is becoming easier to handle for multiple reps!!

Good couple of days training

Friday 23rd

BB Gymnastics
Power Snatch + Hang Snatch - 15 minutes to establish max
50
60
70
75
81 PB power snatch and PB hang snatch
82.5x PB power snatch failed hang snatch

Ran out of time to have another shot at 82.5kg, tied my squat snatch with the power snatch PB.

Power Clean + Hang Clean + Jerk - 15 minutes to establish max
60
70
80
90
100
105 PB power clean
110x

Just rode the clean down a little to much, ran out of time to have another shot. Think i can make it next time.

Front Squat - 2RM
60
80
100
110
122.5 PB

Conditioning
2 Rounds for time:
35 Burpees
15 Power cleans - 60kg

7:05 Rxd

Saturday 24th

Conditioning
3 Rounds for time:
10 HSPU
10 Front squats - 85kg

5:48 Rxd

 

Strength

3 sets

a) 12 Xiajouns - 30kg

b) 12 Strict pull ups

 

BB Complex, Sprints & AMRAP

BB Gymnastics
Clean + Hang Clean + Hi-Hang Clean + Jerk - 8x1@75%, rest 60s
86kg no misses

Intervals
10x40m Sprints - rest 3 minutes
Total time 27:45
Sprints between 4-5 seconds

Conditioning
8 min AMRAP
10 Dumbbell push press - 25kg
15 Toes 2 bar

2 + 12 Rxd

First time using the dumbbells, had to break them up from the start. First round was 7 & 3, then they were 2's & 3's for the remainder. Toe's 2 bar unbroken.

Clean Focus & Baby Helen

BB Gymnastics - Clean Focus
Front Squat - Heavy single
60
80
100
110
120

Hang Clean - Heavy single, above knee
80
90
100
110x
110
115x
115 PB
117.5x

Conditioning
Baby Helen
10 minute AMRAP
200m Run
12 KB swings - 32kg
6 C2B pull ups

6 Rxd

Clean & Jerk Focus

BB Gymnastics - C&J Focus
Front Squat - 5x1
80
100
110
120
130x

3 Position Pause Clean DL + Hang Clean(above knee) - 7x1
60
70
80
90
100
105
110x

Push Press - 3x3
60
70
80

Skill
10 Minutes Static HS Hold - Staying within 1 mat (6ftx4ft)
Highlight was a 20 seconds hold.

First Day Back in the Gym

AM

Conditioning
DWF Qualifier WOD 2
For time:
100 Double unders
15 Deadlift - 120kg
3 Handstand push ups
Run 200m
75 Double unders
10 Deadlift
6 HSPU
Run 200m
50 Double unders
5 Deadlift
9 HSPU
Run 200m

8:08 Rxd

BB Gymnastics
Shankle Complex
40
50
60
70
80

Hang Clean
80
85
90
100
110
112.5 PB

PM
Conditioning
For time:
10-8-6-4-2
Muscle ups
Box jump - 40"

6:54 Rxd

Bench, Squat, HSPU, Hang Cleans & Push Press

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
75x9

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80
95
105x10

Skill
1 strict deficit HSPU every 30s for 10 minutes

Deficit made up with hands on 10kg plates head to floor. Total of 20 reps.

Conditioning
15 minute AMRAP:
20 Double unders
10 Hang power cleans - 42.5kg
10 Push press - 42.5kg

9 + 20 Rxd

Holy forearms!! Could only just about get the clip of the bar at the end! First 4 rounds unbroken.