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 26th April

Manchester Games WOD 3
12 minute ladder:
3 Front squat - 55kg
3 Shoulder to overhead - 55kg
3 T2B
3 Pull ups
6
9
12 etc...

15+20 (200)

Shoulder to Overhead - 4 minutes to establish max
80
100
110
120
130x

Front Squat - 3x3, (use top set from 19/04/13)
120x3x3

Saturday 27th April

Clean & Jerk - Max, 20 minute time limit
80
90
100
105
110
115
121xx (jerk)

Snatch - Max, 20 minute time limit
60
70
75
80
85x
85
90xxx
85x

Conditioning
3RFT:
10 Deadlift - 110kg
10 Strict ring dips
25 Calorie airdyne

6:50

Friday, Saturday & Sunday

Friday 19th April

Jerk from Split - 50%x2x15 on 90s (% of 1rm jerk)
62.5kg

AMRAP 15
2 T&G power cleans - 100kg
2 Strict muscle ups
200m row

6+2

1&1/4 Front Squat - 2rm (must be completed within 10 minutes of the AMRAP)
60
80
100
120

Midline
3x1 minute on 1 minute off plank holds

1 Hang Snatch + 1 OHS - Max
60
70
75x
75
80
85x
85 PB
90 PB
95x

This was not programmed i just joined in with the competitors class as i had never tried this complex before. Hit a PB hang snatch, all in my nanos!!

Saturday 20th April

Snatch DL to Low Hang Snatch - Max (low hang is 1" hover above ground)
40
50
60
70
80
85
87.5x

Clean DL to Low Hang C&J - Max (Low hang is 1" hover above ground)
60
70
80
90
100
110
115
120
122.5x (Jerk)

120kg for this complex ties my 1rm C&J, think it's time to retest!!

Conditioning
AMRAP 15
10 Burpee pull ups
10 Hang clean thrusters - 45kg

6+8

Sunday 21st April

Rest day

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

13.4

Open WOD 13.4
AMRAP 7:
3 C&J - 62kg
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
etc....

90

Rest 3 hours

Front Squat - Heavy
60
80
100
110
120
130
135 PB
137.5 PB
140 PB

Clean - Heavy
60
80
90
100
110
120
125
131xx

Block Work, Back Squats and some Airdyne

Snatch - Low blocks (at knee) 1-1-1-1-1-1-1
60
70
75
78
80 PB
81x
81 PB

Clean & Jerk - Low blocks (at knee) 1-1-1-1-1-1-1
80
90
95
100
105
110 PB
115 PB

All PB's from low blocks, these felt much better today than the block work on Sunday.

Back Squat - 3x5 heavier than 18/02/13 (132kg)
135
135
135x(4) failed the 5th rep

Conditioning
Airdyne 30s @ 400-500 watts
Airdyne 30s easy
x20

Sunday and Monday

Sunday

Snatch from blocks(above knee) 2-2-2-2-2
60
65
70
75x(1)
75

C&J from blocks(above knee) 2-2-2-2-2
80
90
95
100
105

Front Squat - 75%x3x3
105 done

Conditioning
5-4-3-2-1
Squat clean - 100kg
Paralette HSPU - 8"

7:29


Monday

Back Squat - 5rm
60
80
100
120
140 PB
150x(3) - 3rm PB

Conditioning
3 Rnds
Max squat snatches in 1 minute
Rest 90 seconds
Max muscle ups in 1 minute
Rest 90 seconds

10/9, 9/9, 8/7

21-15-9
Wall balls - 9kg
Burpees

4:09

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.

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.

London Throwdown WOD 1

BB Gymnastics

Clean & Jerk - 20 minutes from empty bar to 1rm
20
60
80
90
100
110
116xxx

Failed the clean on all three attempts at 116kg.

Conditioning
London Throwdown Qualifier 1
In 3 minutes, produce as much power output as possible with a back squat.

Score = weight x reps

Strength

3 sets
a) 12 Xiajouns - 30kg
b) 12 Strict pull ups

Pull ups 12, 8-3-1, 6-3-3

Xiajouns

PB Central!!

BB Gymnastics
Snatch - 15 minutes to establish 1rm for the day
50
60
70
75
80xxxx

Kept losing the bar forward in the bottom, all other weights have become routine.

Clean & Jerk - 15 minutes to establish 1rm for the day
70
80
90
100
105
108 PB
110 PB
112.5 PB
115 PB
117.5 PB(clean only)

15 minutes was up after 112.5kg but everything was clicking so kept going up.
112.5kg was a clean PB by 1.5kg and a jerk PB by 1.5kg as well as a C&J pb of 5kg. No jerk attempt with 117.5kg as the clean was a fight, PB by 6.5

Strength
Front Squat
EMOTM 6x2 @ 100kg - Done

No conditioning today due to the 5k Spartan Race tomorrow.

 

 

19/12/11 - Back Squat and Cean & Jerk

Back Squat

95x5x2
95x22

Was due to bench press as well but ran out of time before the class started.

Clean & Jerk

Work up to a max

80
85
90
95
100 PR
105 f (failed jerk)
105 PR
107.5 ff
110 f

107.5kg would have been a new clean PR, i caught both cleans in the bottom but couldn't get out of the hole. I tried 110kg just to see if i could catch it, i did  which means i need to get my front squat up!!

Rope Climbs - Couple of 15ft climbs working on different foot locks.