Accumulation Block

Going forward i will post my training a couple of days at a time, i will post Monday and Tuesday together and Thursday, Friday and Saturday together.

Monday 13.10.2014

AM
Every 3 minutes x10 sets
45s AMRAP 20m shuttle (10m turn around
- 8-7 each round, was struggling to keep the turn around sharp as my calf are still mega sore from Saturdays running.

PM
A. Vertical jump for squat position; max height
- 10ft wallball line, i had 4-5 attempts 10ft every time just couldn't get any higher 

B. Deficit clean deadlift @4"; build to max
- 60, 80, 100, 120, 130, 140, 150, 160, 170, 175x; 4" is low! It put the barbell almost on top of my foot. I really focused on performing a clean deadlift and not just turning it into a regular deadlift. Form felt great up to 170kg, lost the clean positions at 175kg so called it there.

C. Back squat; 5x4@75-85%; Every 2 minutes
- Complete at 125kg, legs are feeling weak at the minute so i'm excited to see the numbers start to increase again! 

3 sets; 60-90 seconds rest
5-7 BTN pull ups
16 KB step ups @16"
- BTN pull ups bothered my shoulder so only hit 5's here. Grip rather than leg endurance was the limiter for the step ups, 24kg for two sets and 27.5kg dumbbells for the last.

3 sets; 2 minute rest
6-8 bent over rows @2011
10-12 good morning
- 60(8), 70(8), 80(7) stayed strict with the tempo. Goodmornings were for range of motion over weight, even at 30kg my hamstrings are sore today!!

 3 sets; no rest
12 hammer curls @12.5kg
20 butterfly sit ups
- Good old fashioned pump work! It was originally programmed as 20 GHD situps but i got a strange burning/stretching sensation in my lower abs during the back squats so aired on the side of caution and subbed sit ups. 

Tuesday 14.10.2014

A. Snatch drops; 3x3;
- 40kg, focus was on speed and footwork

B. Snatch; 3x5@70-75%; 3 minute rest
- Complete at 70kg, no misses.

C. PC + HPC + SJ @65-70%; EMOM x9
- Complete at 85kg.

3 sets; 60 seconds rest
12 KB floor press
20 banded KB swing
- Found the kb floor press akward, had to really focus on keeping the elbows tight and palms facing each other. Banded kb swings lit up the glutes, 24kg with a red band.

For time:
15 power clean - 60kg
500m row
10 deficit hspu - 6"
500m row
10 deficit hspu - 6"
500m row
15 power clean - 60kg
- 10:56; Kept all three rows to 1:49/500m average, could maybe have pushed a little harder here as this felt comfortable. Completed both sets of power clean in two sets of 10-5, the rest between the sets was limited. First set of hspu felt strong completeing them unbroken but struggled with the second set, breaking 5-3-2.

13.09.2014 - PC Burpee Tester

EMOM x10
1st - 3 thrusters @70kg
2nd - 12 T2B

Wanted to go heavier with the thrusters but my back was feeling really stiff so stayed lighter. All T2B unbroken and comfortable. 

EMOM x10
1st - 8 front rack lunges @80kg
2nd - 6 pHSPU

Front rack lunges comfortable. Struggled a little with the pHSPU, had to drop the reps to 4 for the last 2 sets. 

FT @100%
15-12-9
power clean @50kg
burpees

- 10 minute rest

FT @100%
15-12-9
power clean @50kg
burpees

2:53 PB - Unbroken 
+
3:33 - Unbroken but extremely slow burpees! 

Really happy with both efforts, the last couple of time i have done this test i haven't even completed the first effort unbroken. 

16.08.2014 - AM MAP + PM Liting

AM

5 sets @80%
500m row
20 over the rower burpee
12 T2B
- rest 2 minutes -

3:13
3:29
3:41
3:54
3:54
Started out a little bit too fast, should have aimed to hit 3:40 every set. All T2B unbroken and comfortable.

PM

A. Over box jumps; 9x2@30"

B. Power clean cluster; 1.1.1 x 5sets; 10 second/3 minutes rest
90, 95, 100, 105, 110 


C. Bench press; 5-5-5-ME; 2-3 minutes rest
80x5x3, 80x10

D. Weighted ring dip; 3x6-8
10x8x3

E. Hammer curl; 3x12
12.5(12), 15(12), 15(12)

28.07.2014 - AM Aer + PM Lifting

AM

1000m row @70% Aer
90s rest
x5

PM

A. High hang snatch; 65%x3x3; Every 2 min
65kg - Felt slow after 10 days holiday

B. Power clean + clean + jerk; 50/60/70/75/80/85%
65, 78, 91, 97.5, 104, 110 - PC and jerk felt fine, legs felt weak coming out of the squat.

C. Snatch balance; heavy single in 8 minutes
40, 50, 60, 70, 80, 90, 100

+
EMOM x12
1st min - 5 front squat @110kg
2nd min - 15 GHD sit ups
3rd min - 10 C2B pull ups

Failed the last FS of the last set

27.06.2014 - AM DE Lower + PM Grinder

AM

A. Burpee box jump over; 9x2@70% of Tuesday's max
37" 

B. Back squat @31X1; 12x2@70%; EMOM
120kg - Felt strong, no belt.

C. Power clean; 8x2@70%; EMOM
87.5kg 

PM

For time:
5 muscle ups
10 turkish get ups - 24kg
20 T2B
30 deadlift - 125kg
50 pistols
30 deadlift
20 T2B
10 turkish get ups
5 muscle ups

29:33 - Knew this was going to be a long one as soon as i saw the turkish get ups and high volume deadlifts. Muscle ups, t2b and pistols unbroken. Took my time through the turkish get ups as it's probably only the 2nd or 3rd time i've actually ever done them. The deadlifts were rough! Set's of 5 on the way up and sets of 3 on the way down.

21.06.2014 - CP Battery Test

A. Power snatch + snatch; EMOM x6
45, 50, 55, 60, 65, 70 - Focused on technique today.

B. Power clean; 1rm
40, 60, 80, 90, 100, 110, 115, 120, 125xx

C. 8 minute AMRAP @90% of B.
27 reps @108kg - 2 reps better with 5kg extra since i last did this test in January.

D. 10 minute Z1 row
2270m, 2:12/500m average

17.06.2014 - AM AD + PM Snatch & C&J

AM 

AD 30:30 x12
On - 80-85 rpm 
Off - 50 rpm

PM

A. Power snatch; 1rm
40, 50, 60, 70, 75, 80, 85, 87.5 PB

B. Power snatch; 20@77% of A for time.
2:30 @67.5kg - Really struggled here, started with 5 then singles for the remainder. Was through 10 at 1 minute. Don't think i was pulling enough and finishing the turn over.

C. Snatch pulls; 4x4 heavy (touch & go)
100, 105, 110, 115 - Used straps

3RFT:
400m run
10 PC+PJ - 60/70/80kg (change weight after 10th rep)

9:34 - Felt sluggish on the runs but strong on the C&J's. Unbroken through 60kg, 5-1-2-1-1 for 70kg and 3-2-1-1-1-2 for 80kg

14.06.2014 - AM Lifting + PM Metcon

A. Backwards medball toss; 10x1@15kg

B. C&J; 80%x2x2, 85%x1x3, 80%x2
104, 110, 104 

C. Bench press; 5-5-5+@75%
11 @80kg

D. EMOM x16
Even - 2-3 weighted pull ups
Odd - 10 strict ring dips (slight pause at the top)

Dropped the strict ring dips down to 7 after 4 rounds.

5 sets at the same pace
30 cal row
10 power clean - 60kg
100 double unders
15 T2B
- 3 minute walk/rest

Feeling really fatigued so only did 3 sets

4:30, 4:25, 4:20 - UB cleans and T2B, double unders 50-50  

06.05.2014 - DE Lower

A. Depth jumps; 6x2@30"

B. Paused front squat @22X1; 12x2@60%, every 60s
85kg - These felt good, bottom position felt solid!

C. Power clean; 8x2@70%, every 30s
87.5kg - All touch & go, focused on efficiency of movement. 

D. Bulgarian split squats; 3x8-12
20, 30, 40 - Building these back up, still some slight hip pain.

E. Good mornings; 3x5 (heavy)
60, 62.5, 65 - Videoed these and realised i was going way to far down!!!

F. Front rack barbell walks; 10 minutes
80kg - Walked around 30m every minute, should have went heavier or walked further. 

27.05.2014 - Weightlifting + Tabata Something Else

A. Power clean; 5x2@85%
106kg - Feeling powerful today, weight was feeling light.

B. Clean & Jerk, 3x1@90kg
113kg - Comfortable, bottom position of the clean felt really good.

C. Clean deadlift; 5x3@120%
Supposed to be at 156kg but i didn't have time to fit them in before the class started so did them after. Had nothing left after tabata something else. 120x1, 140x2, 150x2 

Tabata Something Else
Complete 32 intervals (8 per exercise) of 20 seconds of work followed by ten seconds of rest:
Pull-ups
Push-ups
Sit-ups
Air squats.
There is no rest between exercises

Pull ups - 20, 12, 10, 10, 10, 10, 10, 9
Push ups - 10, 9, 9, 9, 8, 7, 7, 7
Sit ups - 13, 13, 13, 13, 12, 12, 11, 11
Air squats - 17, 17, 17, 17, 17, 17, 17, 20

Moved too slow through the first set of air squats and as your score was the lowest score i just held 17 for the remaining sets. 

26.05.2014 - DE Lower

A. Box jump; 6x3
40" comfortable

B. Front squat; 10x2@100kg, every 30s
Complete, no belt or knee sleeves

C. Power clean; 8x1@95kg, every 30s
Comfortable, weight felt light today.

D. Bulgarian split squat; 3x8-12
Still getting some slight hip pain but decided to just go with body weight instead of skipping or subbing these.

3 rounds
12 kb thrusters - 24kg e/a
24 kb swings - 24kg
60s rest

1:29 - Unbroken
2:06 - Thrusters 6-6, kb swings unbroken
2:30 - Thrusters 6-6, kb swings unbroken

This was hideous! The press and the squat portions were fine, it was the front rack i struggled with!

30 minute light sled drag

12.05.2014 - AM Rowing + PM Weightlifting

AM

35 minute Z1 row
8147m - This is starting to feel really comfortable now, i remember when this would have been mental torture for me!

PM

A. Hang power snatch; 3x2@75%
60kg

B. Snatch; 5x2@82%
82kg - No misses, but wasn't feeling particularly fast.

C. Hang power clean; 3x2@75%
86kg

D. C&J; 5x2@82%
104kg - The second jerk of each set felt the best.

5 rounds
10 GHD sit ups
10 T2B

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.  

21.04.2014 - AM Row + PM DE Lower

AM 

40 minute Z1 row
9321m, 2:08.7/500m average

PM

A. Box jump; 9x2
40"

B. Back squat; 12x2@70%; every 30s
112kg

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

D. Front rack lunge; 3x8-12
80(12), 90(12), 100(8) - Massive improvement since Manchester Games!!

E. Stiff leg deadlift; 3x8-12
80(12), 100(12), 120(10) - Holy hamstrings!!!

F. Tabata prowler push
Don't have access to a prowler so i used my car! 

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 

22.03.2014 - PC+PJ & 5 min AMRAP

EMOM, power clean + push jerk, starting at 70kg increase 5kg every minute to max
110kg. Bop bop style up to 105kg. Reset after the PC before the PJ at 110kg.

5 minute AMRAP
5 gtoh - 80kg
10 over the box jumps - 24"
5 T2B

4+1 

11.03.2014 - PC and Rowing

AM

40 minute Z1 row 
Worked a night shift so i decided that after a long day travelling, 14.2 and a night shift that a lie in would be more beneficial to me than 40 minutes rowing would be. 

PM

@100%
20 power clean @45kg
25 cal row
12 minutes rest
x2

1:53
1:43
Unbroken cleans on both sets, pushed a little harder on the second row.

Saturday and Sunday

Saturday

Power snatch + hang power snatch, build to heavy single
40, 50, 60, 70, 75, 80 PB

Snatch, build to heavy single
80, 85, 90, 95x, 80, 85, 90x, 80, 80

Power clean + 5 hang power clean, build to heavy complex
60, 70, 80, 90, 100

Sunday

30 minute row

01.03.2014 - Fat Bar Power Cleans

4 sets each for time (change order of exercises each set)
15 ball slams @9kg
5 fat bar power cleans @70kg
20 10m shuttles
15 box jumps@24"
3 minutes rest

2:34 - as wrote
2:27 - pc, shuttle, bj, bs
2:21 - shuttle, bj, bs, pc
2:24 - bj, bs, pc, shuttle

24.02.2014 - AM AD Recovery + PM Training

AM

30 minute fasted airdyne
Around 300 cals. Got off and stretched the quads out at 15 minutes. 

PM

A. Power clean, build to max. Every 90s increase by 5kg, starting @90kg.
90, 95, 100, 105, 110, 115, 120, 125 PB, 130x

B. Back sqaut; 3-3-3-3; 2-3 minutes rest

130, 140, 145, 150

15-12-9

Power clean @55kg

Burpee 

Rest 10 minutes

15-12-9

Power clean @55kg

Burpee

3:28 - Was wanting to go unbroken through the power cleans but they got tougher than expected, hamstrings lit up! First round unbroken then broke the remaining two sets 10-2 and 5-4. Burpees felt slow!

+

3:36 - Broken the cleans in the first round to try and keep the pace up through the full workout. First set 10-5 with a 3-5 second break, 5-2-2 for the second set and 7-2 for the final set. Again the burpees were slow, they seem to take a real hit when preformed during a workout!