04.09.2014 - Indurain

Indurain
FT
4000-3000-2000-1000m wattbike
800-600-400-200m run

25:36

30.01.2014 - Run, HPC, MU, BBJ

For time @80%
1000m run
6 hang cleans @100kg
8 muscle ups
10 burpee box jumps @24"
- 16:15. Stayed fairly consistent through the 2 rounds, i finished the first round at 7:49. So only 21 seconds difference between the first and second round. I broke the hang cleans into two sets of 3 and performed them all as hang power cleans, these felt really good! I actually hit a 5 rep max PB of 100kg for hang power clean warming up!!  The muscle ups i did in two sets as well, but a set of 5 and a set of 3 each round. 

Running Testers

200m Run ALL OUT

- 00:28.4

+

15 min Walk

+

400m Run ALL OUT

- 1:05.36, fairly pleased with this as i expected to be more than 1 second slower than my previous PB.

+

30 min walk

+

800m Run ALL OUT

- 2:43.05. Calfs are still really tight from the double under AMRAP on Thursday and got super pumped during the runs along with my hamstrings.

Weekend

Friday 7th June

3 T&G Snatch - every 60s x7
70kg all power snatches

3 T&G Cleans - every 60s x7
100kg all power cleans

Conditioning
For time:
Every minute on the minute 5 power snatch @45kg
Remaining time AMRAP burpees until you complete 100

13:00 had not pop on the burpees

Rest exactly 10 minutes

8x250m Row - 60s rest
50.8
52.0
52.5
52.5
52.2
51.5
50.5
49.3

Saturday 8th June

Paused Back Squat - 70%x3x3, 3s pause
120x3x3

Conditioning
For time:
Run 1200m
60 KB swings - 24kg
60 Burpees

12:26 Swings unbroken but burpees slow, 20s slower than last time i did this.

Sunday 9th June
Active Recovery

AMRAP 30 at easy pace
500m row
10 burpees
500m skierg
10 burpees
400m run
10 burpees

3+500m row

10 minutes L-sit to tucked planche practice

Monday, Tuesday & Wednesday

Monday 3rd May

Paused Snatch - 2rm
40
60
70
75
80
85x(1)x(1)

Paused Clean & Jerk - 2rm
60
80
90
100
110
115

Back Squat - 3x5 (use weight from last weeks top set)
Skipped due to knee pain again

Conditioning
3RFT:
5 Power clean - 100kg
15 C2B pull ups
400m Run

11:13 Cleans in singles, all C2B unbroken

Tuesday 4th June

15 minutes L-sit to tuck planche
Short on time will make up Thursday

Push Press - 3x3 (use top set from last week)
90x3x3

Conditioning
AMRAP 20
Suicide sprint 20-40-60m
10 DB GTOH
60s Rest

11

Wednesday 5th June

Power Snatch + Hang Snatch + 2 OHS - 85%x1, 90%x1, 95%x1
70
72.5
75

Power Clean + Hang Clean + Jerk + Jerk - 85%x1, 90%x1, 95%x1
92.5
100
105

Front Squat - 3x3 (use 1 1/4 1rm)
Skipped due to knee pain

Conditioning
3RFT:
10 C2B pull ups
100 Double unders
10 GHD sit ups

6:05

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

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.

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

Paused Lifts, Back Squats, Deadlift & Running Couplet

Paused Snatch - Max double (Goal is to hit 95% of max single)
30
40
50
60
70
75
80x
80 - 95% of max single
82.5x

Paused Clean & Jerk - Max double (Goal is to hit 95% of max single)
60
80
90
100
110 - 95% of max single
115x

Back Squat 85%x5, 90%x5, 95%x5 (%'s of 5rm)
121x5
128x5
135x5

Conditioing
AMRAP 12:
15 Deadlifts - 100kg
Run 400m

4+12

My running is really poor at the minute, and combination of movement + running seems to kill me. Deadlifts were the easy part during this workout, i should be hitting 6 rounds. I'm going to start playing some touch rugby again to see if it will help with the baseline running capacity.

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.

Friday and Saturday

Friday 14th

Snatch - 3-3-2-2-1-1, from low blocks
60
65
70
75
77.5
80 PB

PB from low blocks.

Clean & Jerk - 3-3-2-2-1-1, from low blocks
80
85
90
95
100
100

Front Squat - 3-3-3-3-3
80
100
110
115
120 PB

Conditioning
Track Triplet
3 RFT:
8 Split snatch - 52.5kg
7 Bar muscle ups
400m Run

10:58 Rxd


Saturday 16th

Conditioning
Baz
AMRAP 30 minutes
30 Double unders
8 Squat cleans - 70kg
11 Hand release push ups

11+32 Rxd PB

PB by 3 rounds, 20kg and double unders.

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.

High Blocks, Squats & Long MetCon

Snatch - 8x1@70%, from high blocks - Rest 60s
60kg, no misses

Clean & Jerk - 8x1@70%, from high blocks - Rest 60s
82kg, no misses

Back Squat - 8x3@70%, every 2 minutes
102kg

Conditioning
4 RFT:
15 Strict C2B pull ups
Run 400m
15 Thrusters - 50kg
Row 500m

34:31 Rxd

EMOTM OLY Lifts & Bar Muscle Up Chipper

BB Gymnastics
Snatch - 10x1 EMOTM @ 80%
68kg, no misses

Clean & Jerk - 10x1 EMOTM @80%
94kg, no misses

Conditioning
For time:
Run 800m
5 Bar muscle ups
9 Hang clusters - 60kg
Run 400m
7 Bar muscle ups
7 Hang clusters
Run 200m
9 Bar muscle ups
5 Hang clusters

12:48 Rxd

Struggled a bit with my right calf on the runs, was feeling tight this morning from the box jumps last night. Bar muscle ups unbroken through out, hang clusters unbroken first 9, then 3-2-2 and 3-2.

Push Press & Triplet

StrengthPush Press - 8x3, every 2 minutes
60
65
67.5
70
72.5
75
77.5
80

Conditioning
3 rounds
Run 800m
15 DB thrusters - 20kg
21 Pull ups
rest 1 min

Rnd 1 - 4:44, unbroken
Rnd 2 - 6:04, thrusters 13-2, pull ups 12-6-3
Rnd 3 - 7:26, thrusters 12-4, pull ups unbroken

Midline
Complete 50 GHD sit ups

Clean Focus & Baby Helen

BB Gymnastics - Clean Focus
Front Squat - Heavy single
60
80
100
110
120

Hang Clean - Heavy single, above knee
80
90
100
110x
110
115x
115 PB
117.5x

Conditioning
Baby Helen
10 minute AMRAP
200m Run
12 KB swings - 32kg
6 C2B pull ups

6 Rxd

Snatch Focus & Push Press Met-Con

BB Gymnastics - Snatch Focus
Snatch Balance - Heavy single
50
60
70
80
85 PB
87.5x

Snatch - 5x1@80-95%, 3x2@70-80%
65
70
75
80
80

60x2
62.5x2
65x2

Felt really fast under the bar and strong in the catch. All 3 doubles touch and go.

Snatch Pull - 3x3@110%
90
90
90

Conditioning
15 minute AMRAP
400m Run
15 Push press - 42.5kg

5 + 3 Rxd

All push press unbroken.

Skill
10 minutes rope climb practice

Last couple of days

Saturday 29th

BB Gymnastics
Snatch - 20mins to establish 1rm
82.5kg PB

Clean & Jerk - 20mins to establish 1rm
Called it a day at 100kg, legs were shot from training on Friday

Conditioning
For time
Run 800m
75 Tyre flips
30 Pull ups
Run 400m
65 Tyre flips
20 Pull ups
Run 200m
45 Tyre flips
10 Pull ups

16:55 Rxd

All pull ups unbroken.

Sunday 30th

For time
Run 1000m
50 Burpees
25 Ball slams - 9kg
100 Double unders
25 Ball slams - 9kg
50 Burpees
Row 1000m

21:18 Rxd

A few to many beers on Saturday night made this a whole lot worse!!

First Day Back in the Gym

AM

Conditioning
DWF Qualifier WOD 2
For time:
100 Double unders
15 Deadlift - 120kg
3 Handstand push ups
Run 200m
75 Double unders
10 Deadlift
6 HSPU
Run 200m
50 Double unders
5 Deadlift
9 HSPU
Run 200m

8:08 Rxd

BB Gymnastics
Shankle Complex
40
50
60
70
80

Hang Clean
80
85
90
100
110
112.5 PB

PM
Conditioning
For time:
10-8-6-4-2
Muscle ups
Box jump - 40"

6:54 Rxd

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!