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 

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

07.06.2014 - AM Intervals + PM Lifting

AM

400m run @85%
2 minutes rest
x10

1:22 - 1:29, averaged around 1:25 over the 10 intervals. I am really pleased with how these went, i did something similar just before Christmas and struggled to hold 1:30 splits. Just need to get some miles back in the legs!

PM

A. Hang power clean; 5x2@75%
94kg - Weight was feeling light!

B. Hang power clean + jerk; 5x2+1@70%
89kg - Push jerked all reps straight from the 2nd power clean.

C. Clean pulls; 5x3@100%
130kg - Focused on staying back and finishing!

22.14.2014 - Snatch Work + Push Jerks

A. Snatch balance; 5x5 (no more than 50%)
30-50kg - Felt fast, focused on footwork and drive under.

B. Power snatch; 3x2@80%
68kg

C. Hang snatch; 5x2@80%
72kg - These felt really good.

D. Snatch high pull; 3x3@100%
100kg - First time doing these. How the hell do i snatch 100kg!!

E. Push jerk; 5x2@90%
100kg - I think this is a PB double!! Hardest part was bringing it back down.

15.04.2014 - Weightlifting

A. Snatch balance; 5x5
40,50, 60, 70, 75

B. Power snatch; 5x3@80%
68kg

C. Snatch; 5x2@80%
80kg - 1 miss.

D. Snatch pulls; 3x3@100%
100kg - used straps for these to save my thumbs.

E. Push jerk; 3x3@85%
94kg - The 3rd rep of each set was tough!

08.04.2014 - Rowing + Oly Tech Work

250m row
1 minute rest
500m row
2 minute rest
750m row
3 minute rest
x2

0:47.4, 1:39.7, 2:35.5 
0:48.5, 1:41.7, 2:41.9 
Legs were really sore from the ME lower yesterday, fatigue in the glutes and quads was the limiter.

A. Snatch balance; 5x3@50-60%
50x3, 60x2 

B. Snatch from blocks; 3@75%, 3x2@80%, 2@75%
70x3, 75x2x2, 80x2, 70x2 - Decided to drop the weight a little as my legs were so sore. 

C. Hang clean; 3@75%, 3x2@80%, 2@75%
97.5x3, 104x2x3, 94x2 - Legs started to feel a lot better at this point.

D. Push jerk; 5x2
80x3, 90x2 - Focused on a fast punch under.

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 

15.03.14

A. Push jerk 1-1-1-1; 90s rest - moderate
80, 85, 90, 95

B. EMOM x15 – split jerk x 1 from rack, @70%
91kg. Focused on footwork and a consistent landing position.

C. Single arm DB row; 6-8/arm x 3; rest 60 sec b/t arms
25(8), 27.5(8), 32(8)

For time: (Sub 10 target)
400m run
30 kb swings @24kg
20 burpees
15 pull ups
30 diamond sit ups
15 push ups
400m run

6:39 

12.03.2014 - BS, Thrusters, STOH, BJ's, Burpee MU's

AM

A. Back squat 5-5-5; 2 minutes rest
120, 130, 135. Weight felt heavy this morning.

B. Every 30s for 8 minutes, 1 squat clean thruster @75kg
Complete - Felt good.

PM

AMRAP 5 minutes (open pace)
12 STOH - 55kg
15 box jumps - 24"

3 minutes rest

AMRAP 4 minutes
burpee muscle up (rings 6" above reach)

4+8 - Unbroken for 3 rounds then 7+5 for the 4th round. Push jerked all STOH.
+
20 reps

Handstand walk to headstand to handstand walk skill work
Managed to get a few hs walk to headstand or headstand to hs walk but couldn't link it together. Fun playing around with new skills though.

Strict HSPU linear progression week 3

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

14/01/2014 - AM Conditioning + PM Training

AM

400m run @80%
21 KB swings @32kg
12 pHSPU 
- 8 minutes rest
400m row @80%
21 wallballs @9kg
12 strict ring dips
- 5:12/3:00. pHSPU's in 2's to 4" depth. Unbroken kb swings and wallballs. Ring dips 9-3

The gyms very quiet at 6am

PM

A. Hang power clean + power clean + push jerk x 6sets - rest 3 minutes (progressive but no misses)
- 70, 75, 80, 85, 87.5, 90. Should have started around 80kg, complex felt much sharper at and above this weight.

B1. Push press, 6-8 reps x 3 sets - 30s rest
- 50kgx12x3. Miss read the program thought it was 10-12 reps instead instead of 6-8. 

B2. Front rack lunge, 8-12 reps x 3 sets - 30s rest (Same weight for PP and lunge)
- 50kgx12x3. Would have been heavier had i read B1 correctly.

B3. T2B @5122, 6 reps x 3 sets - 30s rest
- Managed to stick to the tempo for the first set but after that i struggled.

C1. Weighted back extenstion, 8-10 reps x 3 sets - 30s rest
- 20kgx10x2, 25kgx10x1

C2. Tuck crunches, 25 reps x 3 sets - 2:00 rest
- Wow these fried my abs! First two sets unbroken, third set broke 15-10.

Split Jerks

Split Jerk - Build to max, then 80%x2x2
60
80
90
100
105
110
115
120xx
120
125 PB

100x2x2

Conditioning
AMRAP 12 minutes
10 Burpee box jumps - 24"
30 Unbroken double unders
5 Shoulder to overhead - 80kg

5 rnds + 10 reps

Unbroken through out. Aim for the workout was to keep the push jerks touch and go for as long as possible, managed to keep it to only a couple of reps with a pause between.

Last couple of days

Tuesday 21st

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

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

That's a PB back squat, my 5rm was 115kg prior to this lift.

Conditioning
Tabatta row

I'm on a rope access course this week so i've been feeling really tired and beat up.
-----------------------------------------------------------------------
Wednesday 22nd

BB Gymnastics
Power Snatch
40
50
60
70
75 equal PB
76x

Power Clean & Push Jerk
60
80
90
95
100
103 PB
105x

Conditioning
Richie C
Run 800m
23 box jumps - 24" (richie c style)
Run 600m
23 box jumps
Run 400m
23 box jumps
Run 200m
23 box jumps

11:11 Rxd

This was a birthday wod for a member, the box jumps where performed the same was as Richie does them. He lands on the box in the bottom position of a squat, if you couldn't do this you would land as normal and then perform an air squat. These got quite spicy on the quads!

03.04.12

BB Gymnastics
*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

53, 57, 61, 65, 67.5, 70 (failed power snatch at 70kg but made the squat snatch)

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

75, 80, 85, 90, 95, 100

Conditioning
For time:
30 Box Jumps - 30"
20 Deadlifts - 142kg
30 T2B (subbed Vsits pull up rig is in the new unit)
20 DB Push Press (subbed BB) - 45kg
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 12kg
20 Burpee Box Jumps 30"

17:02

Outlaw 27/03/12

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

52.5

57.5

60

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

81

86

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

1 - 16/1:40

2 - 11/1:48 (fell off the wall)

3 - 14/1:50

4 - 10/1:47

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24kg

56 Reps

2) ME UB Thrusters 52.5kg

12 Reps

3) ME HS Walk for distance (3 attempts)

10 Meters x 3

*Rest as needed between efforts.

OLY work + Burpee/power snatch AMRAP

BB Gymnastics
1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec.

90, 90, 90, 90, 90

2) 5X2 Split Jerks @ 85% – rest 60 sec.

85, 85, 85, 85, 85

3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

120, 125, 125, 125

3b) 4X3 Push Press – heaviest possible, rest 60 sec.

65, 70, 72.5, 75

Conditioning
12 min AMRAP:
10 Power snatches - 42.5kg
5 Lateral burpees

9 Rnds + 1 rep

First 2 rounds touch and go, rest of the rounds quick singles on the snatches.

OLY work + Tempo Runs

BB Gymnastics
1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.

80, 80, 80, 80, 80

2) 5X2 Power Jerks @ 85% – rest 60 sec.

80, 80, 80, 80, 80

3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

110, 120, 120, 120

3b) 4X5 Push Press – heaviest possible, rest 60 sec.

60, 65, 65, 65

Conditioning
15 minute Tempo Run.
5 minutes @ 70% of 800m pace. - 1100m
5 minutes @ 90% of 800m pace. - 1300m
5 minutes @ 70% of 800m pace. - 1050m