28.08.2014 - Thorium Throwdown #3

10 minute window
42 burpee over box jumps - 24"
42 wall ball - 9kg
42 pull ups
AMRAP muscle ups

18 muscle ups (6:35) 

Paced the BBOJ to avoid gassing out, finished them at 2:47. Felt strong on the wall balls but broke 30-12 to save the shoulders for the muscle ups. Think i was a little to conservative on the pull ups as i wasn't sure how i would do going straight into muscle ups, broke them 15-12-9-6. Two sets of 15 and a 12 would have been better probably. 

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.

14.08.2014 - Snatches, Push Jerks & MAP

A. 3 position snatch (hang, below knee, floor) x6 sets; 3-5 minute rest

60, 70, 75, 80x (floor), 80, 85x (floor)

B. 3 push jerk EMOM x10

90 x6 sets, 95 x2 sets, 100 x3 sets - All reps T&G 

C. Good morning @3311; 5-5-3-3

40(5), 50(5), 55(5), 60(5)

+

3 minute AMRAP @80%

5 muscle ups

35 double unders

- rest 4 minutes -

5 minute AMRAP @80%

10 OHS @50kg

10m forward bear crawl

10m backward bear crawl

- rest 4 minutes - 

5 minute AMRAP @80%

5 wall climb

20 KB swings @24kg

3 unbroken
+
4+10 unbroken
+
2+4 

SUGAR!!!

Daily rating: 3 (Felt like a zombie all day, today was the first day of removing sugar from my diet and i didn't replaced the foods removed adequately which meant i was in a major calorie deficit, hence the serious lack of energy)

30 muscle ups for time: 

- 5:07. I was excited to retest this since i have been feeling really strong on the muscle up work we have been doing. I was through 14 reps at 1:12 and then hit the wall energy wise, not sure if it was the absence of sugar or lack of carbs. Probably a mixture of both. I am definitely going to retest this as i know i can go sub 4 minutes.

+

10-15 minutes rest

+

5-7 KB front squats @32kg/arm for 15 minutes

- Called it a day after the muscle ups, had zero energy and my back and glutes were really sore from yesterdays session. Will make this up later on in the week.

Muscle Ups, C2B Pull Ups, HSPU & KB Front Squats

5 unbroken muscle ups per minute for as many minutes as possible.
- 6+1, felt strong right through to the 7th minute just messed up the transition of the 2nd rep.
+
5 rounds for time:
12 unbroken C2B pull ups
6 HSPU to 10" depth
- 3 rounds in 6:11, tore my palm on the 5th rep of the 4th round so called it a day. The pull ups felt really strong up to this point, all smooth butterfly's. HSPU unbroken 1st round, 3-3 2nd round and 2-2-1-1 3rd round.
+
KB front squats @24kg/arm, 12 per minute for upto 8 minutes
- 5 rounds. Just wasn't in it mentally today to go deep into the hurt locker, couldn't seem to recover quick enough between sets.

Tuesday

Snatch - 90%x2x3
80x2x3

Clean & Jerk - 85%x2x3
100x2x3

Conditioning
For time: (20 minute cap)
5-4-3-2-1
Back squat - 135kg
Muscle ups
400m run between each round

16:55

Back squats felt heavy, had to take a breather after the runs to make sure i didn't fail any reps. The muscle ups felt really strong, felt like i could have done sets of 5 all the way through. It was only the last 400m run that felt like i could actually open my legs.

Last couple of days

Friday

Hang Power Snatch - Max double then max single
Doubles
60
70
75
77.5x(1)
77.5x(1)

Singles
80xx(squat)

Hang Power Clean - Max double then max single
Doubles
80
90
95
100
102.5

Singles
105x(squat)

Conditioning
7-5-3
Thrusters - 75kg
Muscle ups

4:18 Rxd

1.5 hours rest

For time:
100 Double unders
20 Deadlifts - 100kg
20 Burpees
20 Power cleans - 60kg
20 Over the box jumps - 24"
20 Thrusters - 40kg
20 Pull ups
20 KB Swings - 32kg
20m Overhead walking lunge - 20kg
100 Double unders

14:04 Rxd

Saturday
LTD WOD 3C & D
In 8 minutes 3 cleans for total weight and 3 snatches for total weight.

Snatch
80
82.5
85
Total - 247.5kg

Clean
105
115
122.5 PB
Total - 342.5kg

LTD WOD 5
3 Overhead squats - 70kg
3 Sprawls
3 OHS
6 Sprawls
3 OHS
9 Sprawls
3 OHS
12 Sprawls
3 OHS
15 Sprawls

Then

4 Alternate split jerks - 70kg
4 Squat bar jumps
4 Alternate split jerks
8 Squat bar jumps
4 Alternate split jerks
12 Squat bar jumps
4 Alternate split jerks
16 Squat bar jumps
4 Alternate split jerks
20 Squat bar jumps

11:18

Split Jerks & Muscle Ups

Split Jerk - 80%x3x5
94kg

Conditioning
1) AMRAP 10 minute muscle ups
36

no rest between 1 & 2

2) AMRAP 10 minute
10 Box jumps - 24"
1 Rope climb - 15ft
10 OH lunges - 35kg

6+10 Rxd

Started with an unbroken set of 8 and was on to beat my 30 muscle ups for time until around 20 then i hit the wall and ended up doing singles.