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.

08.09.2014 - London Throwdown Chipper

A. Seated box jump; 12x2 EMOM
40", 44", 48"

B. Snatch; 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@90%+
60, 70, 75, 80, 85, 90x, 90

C. C&J; 30s max x4 sets; 90s rest (not T&G)
6, 6, 7, 6

D1. 30s russian swings @40kg; 30s rest; x3
17, 17, 16

D2. 30s STOH @60kg; 30s rest; x3
15, 12, 10 (6-4)

FT:
90 wallball @9kg
70 KB snatch @24kg (5 per arm)
50 over the box jumps @24"
30 T2B
10 muscle up

14:07 PB - Wallballs 50-20-12-8, T2B 20-10, muscle ups 4-3-3

29.08.2014 - Lifting

A. Broad jump; 6x3 EMOM

B. Front squat @20X1; 2-2-2; 3 minute rest
100, 115, 130

C. Snatch; build to max for the day
70, 75, 80, 85, 90, 95, 101x, 101 PB

D. Snatch; 3x50%, 3x60%, 3x70%, 2x80%, 1x90%; Every 2 minutes
Complete no misses

E1. Underhand bent over row; 6-8 reps x5 sets; 60s rest
70(8), 75(8), 80(8), 82.5(8), 85(8)

E2. Push press; 3 reps x 5 sets; 2 minute rest
80, 85, 90, 95, 100 PB

23.08.2014 - AM Thorium #1 + PM Snatch

AM

Thorium Throwdown #1
3 minute AMRAP
GTOH
1 minute rest
x3

93 reps @53kg (35-30-28)

PM

A. Seated box jump; 9x2; EMOM
40"

B. Snatch balance; 5x3; 1 minute rest
60 - Stayed light, wasn't feeling fast. Slight twinge in my lower back from the AM work.

C. Snatch; 2-2-2-2-2; 3 minute rest
60, 70, 80, 90x(1), 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.

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

13.06.2014 - Back Squats, Tire Flips + Rowing

A. Hang snatch + snatch + power snatch; 80%x1, 85%x1x3, 80%x1x2
Another off day snatching, dropped down to 60kg and worked on technique

B. Back squat; 5x5@85%
Had a bit of a head fart and used 70% instead of 85%!!

C. Snatch high pull; 3x5@100%
Complete

3RNFT:
8 heavy tire flips
50m OH walking lunge - 20kg

Complete

30:30 row
x6

155m, 153m, 153m, 153m, 157m, 161m

Not a lot left by the time i got to these.

10.06.2014 - Snatch, C&J + Lunges

A. Snatch; build to max, 3 lifts @90%+
90, 95xx - Just was a snatch kinda day today!

B. C&J; build to max, 3 lifts @90+
60, 80, 100, 110, 120, 130 PB

C. 100 alternating barbell lunges @40kg
3:49 unbroken

03.06.2014 - Skills + Weighlifting + Metcon

3RNFT
16 KB snatch - 24kg
10 strict T2B
60s hand stand hold


A. Push jerk; 5x2@80%
88kg - Felt strong, this didn't feel like almost 90kg today.

B. Power snatch + snatch; 3+3@60%, 2+2@70%, 5x1+1@80%
60, 70, 80 - Based the percentage off my full snatch (100kg)

C. Snatch pulls; 3x3@120%
120kg 

+
For time:
1000m row
30 power clean - 60kg
40 lateral burpees

9:42

Stayed conservative on the row, held around 1:47/500m. Power cleans were a couple of 3's, mainly 2's and a single here and there. I expected the cleans to be easier than they were! Just kept moving on the burpees.

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

05.05.2014 - 08.05.2014 - Catch Up

I have been really busy with university work when i haven't been working or training, hence the lack of training updates.

I'll start by catching up on this weeks training.

Monday

A. Plyo push up; 9x2

Done, every 30s.

B. 3 bench press @70%, every 60s x9

70kg - Felt better than last week

C. Strict HSPU; 3xME

9, 5(feel off the wall), 5, i then did a set of 20 kipping hs push up as i don't want to lose the skill of kipping while working on the strict strength

D. Banded resisted pull up; 3xME

Thin blue band - 5, 5, 4. These are really tough as the resistance increases at the top of the pull.

E. DB skull crusher; 3x8-12

10kg DB's - 12, 9, 8

F. Pronated flies; 3x20

5kg plates

Tuesday 

A. Snatch; build to max in 15 minutes

95kg, 102xxx - Really frustrating. Felt awesome working up to 95kg with no misses, probably should have made 2 smaller jumps to get to 102kg.

B. C&J; build to max in 15 minutes

124kg, 128xx - Failed the jerk on the first attempt then missed the clean on the second attempt and called it there.

C. Front squat; build to max in 15 minutes

140kg - Pleased with this although it isn't a lifetime PB, it is the heaviest i have front squatted in well over 6 months.

Wednesday

5000m row, easy pace

19.53.3 - This was meant to be done on Tuesday AM but i got my programming through to late to warrant getting up at 5:30am. Really pleased with this as a year a go this was around my PB pace.

25.04.2014 - Snatches, C&J's & Rowing

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

B. Snatch; 5x1@85%
85kg - 1 miss forward, made it up.

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

D. C&J; 5x1@85%
107kg - Keep getting a really sharp pain in my forearm once i release the bar from overhead!

10 minute row @sub 2:00/500m
2583m, 1:57.1/500m average

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.

Friday 18.04.2014

AM

5x1000m row @70%
90s rest

3:45, 3:45, 3:45, 3:45, 3:42

PM

A. Hang power snatch; 3x2@70%
56kg

B. Snatch; 5x1@85%
85kg

C. Hang power clean; 3x2@70%
77kg

D. C&J; 5x1@85%
107kg

8x50m sprint (walk recovery)

5 minutes rest

3 RFT:
15 burpees
30 KB swings @24kg

5 minutes rest

4x50m sprint (walk recovery)

Sprints between 6-8s, these were not 100% all out as the slight hip/groin strain was in the back of my mind.

6:26 - just felt slow

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!

12.04.2014 - AM Filthy Fifty + PM Lifting

AM

Filthy Fifty
For time:
50 box jumps - 24"
50 jumping pull ups
50 kb swing - 16kg
50 walking lunge
50 K2E
50 push press - 20kg
50 back extenstsions
50 wall balls
50 burpees
50 double unders

19:21 - 26s slower than my previous PB. Not concerned about this as i am 7kg heavier, the difference is probably due to having a longer transition between the push press, back ext and the wall balls. Also last time i went ub on the push press this time around i broke 40-10, not entirely sure why but i did!! 

PM

A. Snatch; 3x2@80%
80kg 

B. C&J; 3x2@80%
100kg

C. 1 snatch @70% every 30s x10 minutes
70kg - Felt great, no misses. 

D. Clean pulls; 5x2@120%
150kg - These were 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.

03.03.2014 - AM Row Recovery + PM 14.1.2

AM

30 minute easy row
6867m - splits and averages can be seen in the picture below. Had two quick stops within the first 10 minutes to remove my hoodie and track suite bottoms.

PM

14.1.2

AMRAP 10

30 double unders

15 snatch @35kg

338 (7+23) Improvement of 23 reps over attempt 1. Despite the improvement this felt a lot worse than the first attempt, felt tired overall and my grip was shot from the beginning. Happy with my score considering that my training hasn't been focused toward the open this year and I'm currently in the middle of a 8 week energy system block.

17.02.2014 - Back to Normal AM + PM

AM

For time: 

90 wall balls @9kg

70 kb snatch @24kg 

50 over the box jumps @24"

30 T2B

10 muscle ups

- 15:43, 19 seconds slower than my previous time but that was after a peaking phase for the London Throwdown and not at 6am! My shoulders blew up a lot earlier into the wall balls than i expected. Was aiming for at least 50 to start but had to break at 40, followed by 20 then three sets of 10. KB snatches were 5 per arm and muscle ups 4-3-3. 

PM

A1. 4 minute window, 3 snatches for total load

- 80, 85, 90. 

A2. 4 minute window, 3 cleans for total load

- 110, 120, 130x 

B. Snatch deadlift; 3-3-3-3; heaviest possible

- 100, 110, 120, 125

C. True ring push ups; 4x12-16; 90s rest

- 16, 16, 16, 12

Conditioning @90%

30:30 row x8

156m, 151m, 148m, 152m, 158m, 153m, 155m, 153m. Major lactic acid build up in my glutes!!

03.02.2014 - Snatch Work & Conditioning

A. 2 seated box jump every minute x9 sets
- Complete @40"

B. Snatch balance; 5x3@70-80%; 1 minute rest
- 70, 72.5, 75, 77.5, 80

C. Snatch; 2-2-2-2-2; 3 minutes rest

- 80, 85, 90, 95, 100x(1). Finally hit my goal of a 100kg snatch! Shame i missed the second rep for the double.

D. Snatch grip bent over row; 5x5; 90s rest

- 60kg

Conditioning @80%

Every 5 minutes x5 sets

400m run

21 kb swings @24kg

12 C2B pull ups

- All rounds complete in around 3 minutes. Unbroken KB swings and 4 sets of unbroken C2B, last set i couldn't stay on the bar and broke 5-4-3. GRIP!!!