26.06.2014 - AM Rowing + PM Weightlifting

AM

1000m row @70% Aer
90s rest
x6

PM

A. Heaving snatch balance; 4x3
60, 70, 80, 90x(1), 85

B. Hang snatch; 5x2@75-80%
75kg

C. C&J; 5x3@70-80%
95kg

D. Clean pulls; 4x4
130kg

+
3RFT:
400m run
21 kb swings - 24kg
12 pull ups

8:28 PB - I was feeling really tired after the lifting so i was just aiming for around 9 minutes. Unbroken swings and pull ups but fairly slow runs. If i push the runs to around 1:20 i can go sub 8 next time.

09.06.2014 - AM Intervals + PM DE Upper & Nate

AM

60s window
150m plate run - 20kg
AMRAP burpees

- 60s rest

60s window
150m plate run - 20kg
AMRAP GTOH -20kg

- 60s rest

x4

Burpees - 9, 8, 8, 8
GTOH - 8, 8, 9, 9

PM

A. Paused bench press; 9x3@70%, every 45s (1s pause)
72kg - Tough today.

B. Strict press; 3x8
50kg x3

Nate
AMRAP 20
2 muscle ups
4 HSPU
8 KB swings - 32kg

17+2 PB - Full round and 2 rep PB, everything was unbroken just transition time to improve next time. 

24.05.2014 - AM ME Upper + PM Chipper

AM

A. Rack press; 10, 7, 3@75%, 3@80%, 3@85%, 3x1@90%+
10x55, 7x65, 3x75, 3x80, 3x85, 1x90, 1x95, 1x100

B. Strict deficit HSPU; 3x max
6, 5, 4 - Seeing a huge improvement on these.


C. Banded pull ups; 3x max red band
6, 6, 5

D. Skull crusher; 3x8
20, 25x2

PM

For time:
20 deadlift - 120kg
30 box jump overs - 24"
40 KB swings - 24kg
50 double unders
50 Cal row
50 double unders
40 KB swings
30 box jump overs
20 deadlift

14:44 - Really pleased with how this went, i was feeling really tired and sore before i started and contemplated skipping it. Once i started i was fine though, i love the feeling of pushing past those physical and mental limits!!

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.  

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

11.04.2014 - DE Lower

A. Box jump; 6x3
36"

B. Back squat; 2@65% every 30s x12
104kg - based off 160kg since i haven't squatted 170kg in some time.

C. 2 T&G power clean @70% every 30s x8
87.5kg

D. Step ups; 3x8-12
60(12)x3

E. Snatch grip deadlift; 3x8-12 (with straps)
80(12), 90(12), 100(12)

F. 100 KB swings @24kg
3:48 - Wasn't sure if this was for time so i timed it anyway, 80 quick chalk then 20.

E. 1000m row
3:24.4 

25.03.2014 - AM Row + PM Training

AM

40 minute Z1 row

PM

A. Power snatch, build to a heavy double

40, 50, 60, 65, 70, 75, 80, 82, 83 (border line 2nd rep)

B. Wtd chin up; 1-1-1-1-1; 2-3 min rest

24, 32, 36, 40, 44

AFAP

100 double under

21 KB swings @32kg

15 no push up burpee to 2x20kg plates

- 10 minutes rest

x2

2:29 - Tripped at 36 on my du's 

2:24 - Unbroken du's

DWF Q1

Team of 4 (2 guys, 2 chicks)

600 wall balls 

EMOM 30 double unders

26:31

04.03.2014 - AM Rowing + PM Training

AM

6x1000m row @70%, 60s rest
3:50.2
3:51.1
3:52.1
3:52.3
3:50.3
3:49.4

PM

EMOM x18
Even - 3 push press @60kg
Odd - 5 C2B pull up

A. 3 x max hand release push ups; 1 minute rest
33, 17, 10

B. 3 x max muscle ups; 2 minute rest
9, 6, 5 - These were tough after the push ups but I'm pleased to get within 1 rep of my PB even with the fatigue.

C. 3x12 supinated bent over row
50, 50, 60

250m row
20 KB swings @24kg
20 burpee over box jumps @20"
- 12 minutes walk rest
x2 set
3:06, 3:06 - Tough to move quick on the burpee over box jumps

50 T2B for time
2:25 - Started with a set of 25 then finished with sets of 5. My hip flexors felt this more than my abs.

03.02.2014 - Snatch Work & Conditioning

A. 2 seated box jump every minute x9 sets
- Complete @40"

B. Snatch balance; 5x3@70-80%; 1 minute rest
- 70, 72.5, 75, 77.5, 80

C. Snatch; 2-2-2-2-2; 3 minutes rest

- 80, 85, 90, 95, 100x(1). Finally hit my goal of a 100kg snatch! Shame i missed the second rep for the double.

D. Snatch grip bent over row; 5x5; 90s rest

- 60kg

Conditioning @80%

Every 5 minutes x5 sets

400m run

21 kb swings @24kg

12 C2B pull ups

- All rounds complete in around 3 minutes. Unbroken KB swings and 4 sets of unbroken C2B, last set i couldn't stay on the bar and broke 5-4-3. GRIP!!!

31.01.2014

750m row @85% (of 1000m row)

- 3 minutes rest - 

For time @ unbroken 85%
300m row
15 burpees
12 kb swings @32kg

- 3 minutes rest - 

3 minute AMRAP
6 T2B
30 double unders

2:49
+
2:29
+
4 rounds

A. Max height seated box jump; 5 minute time cap
- 53.5"

B. 3 Power snatch @65-70% every 90s x10 sets
- 5 sets @55kg, 5 sets @60kg. Felt sharp, worked on the return to the floor.

C. Back squat 5-5-5-5-5; rest 2 minutes 
- 100, 110, 120, 130, 140x(4)

D. Strict pull up 5-5-5-5-5; rest 90 seconds
- Complete 

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.

25/01/2014 - AM Conditioning + PM Strength

AM

3 minute AMRAP @80%
5 muscle ups
35 double unders

- 4 minute rest -

5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl

- 4 minute rest -

5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg

3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!

PM

A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80

B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.

C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55

D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball

Nate

AMRAP 20
2 muscle ups
4 HSPU
8 KB swings @32kg
- 16 rnds PB, everything unbroken but the KB's slowed me down. I think Isabel yesterday may be to blame.

KB swings & Burpees

Friday

15 minute AMRAP
15 KB swings - 32kg
15 burpees
- 7+22

Saturday 
- rest day

Catch up

Not posted in a while due to exams, so i will try to catch up with this post.

21st May

Hang Snatch - 2rm
40
50
60
70
75
80

Hang Clean & Jerk (2+1) - to max
60
70
80
90
100

Conditioning
3RFT:
10 L-pull ups
10 Back squat - 85kg
10 Box jumps
10 Wall balls - 9kg

9:20

22nd May

Helen
3RFT:
400m Run
21 KB swings - 24kg
12 Pull ups

9:15 All unbroken, really slow runs. Did this at 9pm after 12 hours revision in the libary

27th May

Pause Snatch - To max, then 90%x2x2
40
50
60
70
75
80
85
87.5x
87.5 PB
90 PB

81x2x2

Pause Clean & Jerk - To max, then 90%x2x2
60
70
80
90
100
110
120 PB
122.5xx

108x2x2

Back Squat - 5-5-5 (Ascending, heavy but not max)
Skipped due to knee pain

Conditioning
800m Run
10 Muscle ups
20 Power cleans - 60kg
1000m Row

10:32

28th May

10 minutes HS walk

Push Press - 3-3-3-3-3 (Heavy but not max)
70
75
80
85
90

Conditioning
AMRAP 12
2 Snatch - 80kg
30m Bear crawl

8+1

29th May

Power Snatch + Hang Snatch + 2 OHS - To max
40
50
60
65
70
75
80
82.5x

Power Clean + Hang Clean + Jerk + Jerk - To max
60
70
80
90
100
110
115x

1 1/4 Front Squat - 1RM
60
80
100
120
125 PB

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
K2E
KB swings - 24kg

8:14

31st May

T&G Snatch - 80%x3x7 every 60s
76x3
70x5

T&G Clean - 80%x3x7 every 60s
100x7

Conditioning
DT
5RFT:
12 Deadlift - 70kg
9 Hang power clean - 70kg
6 Push jerk - 70kg

10:54

2000m Row - 7:13.8

1st June

Back Squat - 3-3-3 (Heavy but not max)
120
125
130
Held back on these due to the knee pain

Coditioning
For time:
1600m Run
15 Squat cleans - 80kg
5 Muscle ups
1200m Run
10 Squat cleans
10 Muscle ups
800m Run
5 Squat cleans
15 Muscle ups

29:10

Back Squats & Triple Unders

Back Squats - 3rm
60
80
100
120
140
150
155x(2)

Argghhh!!! 155kg for a triple eludes me for another week!

Conditioning
21-15-9 (9 minute cap)
Calorie row
KB swings - 32kg
Pistols

6:51

Skill
AMRAP 15
3 Bar muscle ups
10 Triple unders

10 Rnds

This was programmed as 15 minutes practice so i completed it as a 15 minute AMRAP. Kept the number of bar mu's low as i'm fairly competent at these and wanted to spend more time on the triple unders. All bar mu's compelted unbroken and 1 set of triple unders unbokren.

SkiErg
20 seconds @ 100%
40 seconds rest
x8

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

Paused Snatch & C&J

Paused Snatch(2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
68
72
76
76
80

Paused Clean & Jerk (2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
92
97
104
104
110

Conditioning
4RFT (20 minute cap)
20 KB swings - 24kg
15 HSPU
20 Pistols

13:12

All KB swings unbroken. The first round of HSPU's unbroken sets of 5 for the remainder. THe pistols were all unbroken but a little wobbily, haven't done any since DWF.

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

Another Back Squat PB Monday!

AM
Back Squat - 5rm
60
80
100
120
142.5 PB

Conditioning
AMRAP 10
10 Overhead squats - 40kg
10 T2B
10 KB swings - 24kg

5+13 - all movements unbroken but to long between transitions

Rest 10 minutes

3 rounds
1 min burpees to 20kg plate
1 min C&J - 70kg
1 min Calorie row
1 min rest

Rnd 1 - 18/6/17
Rnd 2 - 14/6/13
Rnd 3 - 14/7/16
PM

AMRAP 5
Strict HSPU

20 - Started with a set of 10 unbroken which i a PB, then i was into singles with a few fails.

EMOMx10
Skierg 100m