22.08.2014 - LacEnd + Strength

2 sets @100%
6 kb swings - 40kg
40m shuttle (20-20m)
3 minute rest

- 3 minute rest

12-9-6 FT @100%
Thrusters - 40kg
Pull ups

- 5 minute rest

12-9-6 FT @100%
OHS - 40kg
Burpee box jump - 24"

20s each 
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1:37
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2:59 - Jelly legs

A. PC + HC + 2 SJ; 6 sets; 3 minute rest
90, 95, 100, 105, 110, 115 - Felt really good here!

B1. Clean pull; 2x6; 30s rest
130 x3 sets, 135 x3 sets

B2. Floor press; 5x6; 2:30 rest
80

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.

Front Squat, Weighted Pull Up and Rowing Testing

After a very lazy period of posting and a few weeks of relaxed training it's time to get back on top of both. Today is the first day of testing of Andy Edwards programming.

A. Front squat 1rm
- 60x5, 80x3, 100, 110, 120, 130, 140x. Down 10kg on my previous max but to be expected after poor training over the festive period. Legs felt strong enough but rounded through the upper back. 
+
Rest 10 minutes
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B. Front squat, AMRAP @85% 
- 110x9. Things started to get pretty dark!! 

C. Weighted pull up 1rm
- 10, 15, 20, 24, 30, 32, 36

Rest 10 mintues

D. Weighted pull up, AMRAP @(BW+1rm x 0.85)
- 18kgx7

E. Row 30:30 x8
- 156m, 155m, 155m, 155m, 158m, 154m, 157m, 160m. Holy butt cheeks!! Glutes are fried from the marathon row on Tuesday!!

I Love Sunday Service!!

A. Deadlift, build to a tough single
- 140, 160, 170, 180, 190, 200. Little bit rounded at 200kg but i haven't deadlifted heavier than 170kg in 9 months.

B1. Press @20X0, 1 rep x 5 sets - 2 minutes rest
- 60, 65, 67.5, 70, 72.5x

B2. Weighted supinated pull up, 1 rep x 5 sets - 2 minutes rest
- 25, 30, 35, 40 PB, 42.5 PB

C. Front rack walking lunges, 4/leg x 6 sets - 1:30 rest 

- 60, 70, 80, 90, 100, 105. At Manchester Games i really struggled with front rack lunges at 70kg!!!

A. Deadlift, build to a tough single

B1. Press @ 20X0, 1 rep x 5 sets, 2 min

B2. Weighted Supinated Grip Chin-ups @ 20X0, 1 rep x 5 sets, 2 min

C. Front Rack Barbell Walking Lunges, 4/leg x 6 sets, 1:30 min - heavy

Deadlift, Press, Weighted Pull Ups & Front Rack Lunges

A. Deadlift @33X1, 4-5 reps x 4 sets, 4 min rest - use straps, all tough sets.
- 100(5), 110(5), 120(5), 130(5). Forgot my straps so had to go without. First time using tempos, these were tougher than expected.

B1. Press @30X0, 4-6 reps x 4 sets, 2 min rest.
- 30(6), 40(6), 45(6), 50(6). Think i started to light with these but i wasn't sure what i could handle with the prescribed tempo.

B2. Weighted pronated pull ups @20X0, 3-5 reps x 4 sets, 2 min rest.
- 5(5), 7.5(5), 10(5), 12.5(4). Sticking to the tempo kept me from going any heavier, all sets at 10kg would probably have been best, know for next time now.

C. Front rack barbell walking lunges @10X0, 8-8-6-6/leg, 2 min rest - increase per set.
- 50(8), 60(8), 70(6), 75(6). 

OHS, Squat Snatch & C2B Pull Ups

OHS, build to a 1RM
- 60, 70, 80, 90, 100, 105 PB, 110(x), 110 PB, 115 PB. Failed to get the bar stabilised overhead first attempted at 110kg. Thought i had loaded 112.5kg on the bar for my last lift, only realised i had actually put 115kg on when i was stripping the bar down.

+

AMRAP in 10 minutes:

10 Squat Snatch @ 95lbs

10 C2B Chin-ups

- 5+2, went well through the first 3 rounds then i tore my hand on the 4th round of C2B. Snatches went 10, 4-3-3, 4-3-3, 4-3-3, singles, i went with singles on the last round to try and protect the hand. C2B went 10, 10, 10, 8-tear-2, singles.

OPT Tester 2

5 rounds for time:
1000m Row
15 Pull ups
15 Thrusters - 35kg
15 Burpees
- 38:43. I think this is probably the longest WOD i've done other than Murph. The row was the toughest part, struggled to keep the splits down, i think this was more mental than physical.

Manchester Games Debrief

Event 1
For time: (15 minute time cap)
300m open water swim
75 burpees
13:38 - 39th place

Pleased with how the swim went as I'm not the strongest swimmer using front crawl. Swam the first 100m using front crawl passing a few people who set off at a crazy pace. Got to the first buoy and lost my breathing rhythm after turning. Got in from the swim and felt really disorientated almost like I was drunk. The burpees were really slow!! Took the first 25 for the dizziness to wear off.

We then had to be at the arena for 12 o'clock for a briefing. This briefing didn't come until 5pm! Sat in the sun for 5 hours is not the best!

Event 2
2 minute max row for meters
1 minute rest
1 minute max pistols
1 minute rest
1 minute max double unders
1 minute rest
1 minute max snatch @ 60kg

Felt really lethargic trying to get warmed up for this after the 5 hour gap! The event was scored as a total of all reps which I felt was a bit naff since 1 pull on the row would equate to 10-15 points which in no way correlates to 10-15 snatches!
My plan going in was to keep my row split under 1:40/500m, hit the pistols hard, unbroken double unders and try and hold on to the snatches!
Row went better than I had planned, kept the split between 1:33 & 1:35 for a total of 638m, felt pretty good getting off the rower.
Pistols went as I expected/planned, kept moving through the full 1 minute with 2 no reps for not showing control at the top. Totalled 42 witching the 1 minute.
Unbroken for the full minute on the double unders for a total of 115 reps
I was aiming for 15 snatches before the event, once I got to the snatches and picked the bar up I knew this was not going to happen. I went t&g for 5 ditched it and planned for another set of 5 but my grip was shot. Went with 5 singles for a total of 10 snatches.

Total reps - 805 for a 6th place.

Another 2 hour wait for the final workout of day 1.

Event 3
For time (5 minute time cap)
21-15-9
DB thrusters - 17.5kg
Pull ups
4:02 - 39th place

All pull ups unbroken the DB thrusters are a different story! First 21 unbroken, the 15 6-5-4 and the 9 5-4. Really disappointed with this!

The field was cut from 60 to 30 after day 1, I finished out day 1 in 28th to scrap through.
Got back to the hotel for 10pm, had food and straight to bed. Slept really well but woke up with some major quad and glute doms.

Event 4
For time (10 minute cap)
10 front squat @ 70kg
10 box jump - 30"
10 stoh @ 70kg
10 T2B
30 front rack lunges @ 70kg
10 T2B
10 stoh
10 box jump
10 front squat
9:01 - 25th

First to the lunges in my heat in 1:30 unbroken though everything. Then I started the lunges and knew that it was going down hill from there, had to do the lunges in 5's my legs were like wet noodles by the time I got to the box jumps. Picked the bar up for the last set of front squats gritted my teeth and moved quick to finish them unbroken. I was broken after this event!

Event 5
For time (10 minute cap)
10 gtoh @ 60kg
10 c2b pull ups
10 gtoh @ 70kg
10 c2b pull ups
10 gtoh @ 80kg
10 c2b pull ups
7:02 - 21st

Wanted to go unbroken for the first 10 gtoh but only managed 5, started to get pulled around to much by the barbell. Struggled with the transition from overhead to ground. Unbroken through the c2b pull ups all butterfly. 70 & 80's all singles. This was probably the most fun workout of the weekend for me.

Overall pleased with a final position of 29th considering how underprepared i felt going in. My skills were up to speed but my engine was lacking.

Snatches and Overhead Squats

Snatch - 15x1 on 1:00, start at 80% and build to max
72.5
75
77.5
80
82.5x
82.5
85
87.5x
87.5
90x
90
92.5x
92.5 PB
95xx

Conditioning
For time:
9 Overhead squat - 60kg
200m Run
6 OHS
200m Run
3 OHS
200m Run
6 OHS
200m Run
9 OHS

5:39

Accessories
3RNFT:
10 Strict pull ups
10 Strict ring dips

Another Monday Another Back Squat PB

AM

Back Squat - 3rm
60
80
100
120
140
152.5 PB
155x(1)

Conditioning
3RFT: (14 min cap)
15 Strict ring dips
15 C2B pull ups
75 Double unders

9:00

PM

Single Arm Farmers Walk - 3x30m (each arm)
32
40
50 - tough to balance the barbell

Conditioning
6 Rnds for total distance & reps:
30s Sled push - 100m
30s Rest
30s Snatch - 60kg
30s Rest

Sled - 230m
Snatch - 35 (6, 6, 6, 6, 6, 5)

Paused Lifts, Back Squats & Hang Clusters

Paused Snatch (2 second pause at knee) - To max, then 80%x2x2
60
70
75
80
82.5
85xx
85 PB

68x2x2

Paused Clean & Jerk (2 second pause at knee) - To max, then 80%x2x2
80
90
100
105
110
115 PB

92x2x2

Back Squats - 80%x5x2, 85%x3x3, 90%x1x3
130x5x2
138x3x3
146x1x3

Conditioning
3 rounds
Run 800m
12 Hang clean thrusters - 60kg
12 Pull ups
Rest 2:00
(23 minute time cap)

Rnd 1 - 6:22
Rnd 2 - 15:14 (7:14 with 1st rnd and 2 min rest subtracted)
Rnd 3 - Hit the time cap with 12 pull ups to do.

The hang clean thrusters kicked my arse on this one, did a set of 3 to start with each round then i was down to singles. Realy good session but i'm glad it's a rest day tomorrow.

Saturday and Sunday

Saturday 2nd

AM
Conditioning
Bradshaw
10 RFT
3 HSPU
6 Deadlift - 100kg
12 Pull ups
24 Double unders

no rest

Snatch to max in 5 minutes
C&J to max in 5 minutes

17:58 & 80/110

Pull ups were rubbish today, broke after 2 rounds and couldn't seem to find my rythm.

PM
Partner Airdyne WOD
50-40-30-20-10 AD Cals each

9:26 - with Lee Howe

Sunday 3rd

Ankle mobility and some squat therapy.
50-60 pull ups, what a difference a day makes. The rythm and timing was there today.

Last couple of days

Friday

Hang Power Snatch - Max
50
60
70
75
77.5xxx
77.5

Hang Power Clean - Max
70
80
90
100
105
110
115
117.5x

Front Squats - 85%x4x4
110kg

Conditioning
For time:
90 Wall balls - 9kg
70 KB snatches - 24kg
50 Over the box jumps - 24"
30 T2B
10 Muscle ups

15:24 Rxd

Saturday

Power Snatch - Max
60
70
75
77.5
80
83 PB
84x

Power Clean - Max
90
100
110
115
117x

Conditioning
Hell-in
For time:
Run 1200m
63 Kettlebell Swings – 55/35lb
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups
*Upon completion 90 seconds to establish max shoulder to overhead

22:22 + 110kg

LTD Test

AM

LTD WOD 1
Row 1k

3:23.7 PB

LTD WOD 2
AMRAP 10 minutes
12 Down and ups
18 KB swings – 24kg
24 Unbroken double unders

5+3 Rxd

PM

LTD WOD 3
a) 90s Max UB pull ups
b) 90s Max free standing HS hold
c,d) In 8 minutes 3 snatch & 3 clean for total weight.

a) 44 PB
b) 12s
c) 80, 80, 80kg
d) 110, 115, 120kg

Fairly pleased with how the tests went, i think i can knock a couple of seconds off the row and get closer to 6 rounds on the AMRAP come Saturday.

Strength and Rankel

Strict Press - Establish 5rm then 90%x5x2
30
40
50
55
57.5 PB

52x5x2

Pendlay Row - Heavy 5 then 90%x5x2
40
60
70
75

67.5x5x2

Conditioning
Rankel
AMRAP 20 minutes
6 Deadlift - 102.5kg
7 Burpee pull ups
10 KB swings - 32kg
Run 200m

7+8 Rxd

Everything unbroken but runs were slow.

LTQ 2 & Strength

Conditioning
London Throwdown Qualifier 2
7 minute AMRAP:
7 Ground to overhead - 70kg
49 Double unders

4+5 = 229 reps

Strength
Back Squat - Establish 5rm
60
80
100
110
120
130

Legs were fried from the LTQ

Pause Back Squat - 3x3, 5 second pause in the hole with no bounce
80
90
100

A) Close grip bench press - 3x5
80kg

B) Weighted pull ups - 3x5
12kg

Jackie

Conditioning
Jackie
For time:
Row 1000m
50 Thrusters - 20kg
30 Pull ups

6:56 Rxd PB

34 second PB, lost the bar in the bottom of my 43rd thruster which i still can't understand how i did it. Broke the pull ups after 20.

 

 

Strength & 8min AMRAP

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB

New bench press 5rm

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB

2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.

Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40

1b) Strict Pull Ups - 3x8

Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees

4+4 Rxd

Got really gassy, first round in 1 minute then everything slowed down.

Midline
50 GHD sit ups

4x5 min AMRAP's

Conditioning
5 minute AMRAP
3 Snatch - 60kg
3 Muscle ups

5 + 1 Rxd

Rest 5 minutes

5 minute AMRAP
5 Thrusters - 60kg
5 Pull ups

5+2 Rxd

Rest 5 minutes

5 minute AMRAP
7 Power clean - 60kg
7 Burpees

4+1 Rxd

Rest 5 minutes

5 minute AMRAP
9 Deadlift - 100kg
9 Push ups

5 Rxd

Took this one from Rich Froning, not to pleased with my performance. Felt slow and lethargic throughout, i worked a night shift last night which explains the lack of energy. Would expect to add a 1-3 rounds to the each amrap next time.

Strength + Met-Con

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
80x10

The last set was meant to be at 85kg but i forgot to add the 2.5kg plates.

Back Squat - 1x5@75%, 1x3@85%, 1x1+@95%
95
105
120x10

Think this could be a PB of some sort.

Accessories
1a)Bulgarian Split Squats - 3x8 (each leg)
32kg KB held in the front rack

1b)Strict Pull Ups - 3x8
Bodyweight across all sets, going to add 5kg next week.

Conditioning
For time
Run 800m
20 Burpees
10 T2B
Run 600m
15 Burpees
15 T2B
Run 400m
10 Burpees
20 T2B

12:55 Rxd

Set of 10 and 15 T2B unbroken, the set of 20 broken after 8 reps.