29.07.2014 - DE Upper

A. Skin the cat; 5x3
3x3 - These are still making me feel really sick!

B. Jerks; 5x3 - progressive
90, 95, 100, 105, 110 - Bringing the bar back to the front rack is the toughest part for me

C. CGBP; 3@70%; EMOM x9
74kg

+
5RFT
10m handstand walk
9 T2B
8 burpees
7 5" deficit HSPU

14:14 - 4/5 hs walk unbroken

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

31.05-2014 - 01.06.2014 - Zurich Weightlifting Cert

I was away in Zurich, Switzerland this weekend as part of the coaching team for the CrossFit Olympic Weightlifting Certification. As a result of this my training was a little bit off track, i did what i could during the 1 hour lunch breaks.

Saturday 31st

A. KB suspended back squat; 2x16kg KB(32kg); 10-7-5-2x80%, 2x85%, 1x90%, 1x95%
52(10), 92(7), 120(5), 136(2), 144(2), 153(1), 162(1)

B. Front squat; 5@80%, 2x5@85%
112, 119, 119

Sunday 1st

A. Jumping back squat; 5x5@40%
68kg

B. Split jerk; 5x3@75%
97.5kg  - The best these have felt for a long time, the hardest part was bringing the bar back down to the front rack.

C. Power snatch; 5x2@80%
68kg 

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 

19.02.2014 - AM + PM Front Rack Smasher!!

AM

A. Split jerk cluster 1.1.1 x5; 10s between reps, 90s between sets
Kept it at 80kg for all sets concentrating on my foot work

EMOM x12
Even - 4 push press - building in weight
Odd - 3 front squat @65-75%
PP - 60, 65, 70, 75, 77.5, 80x(3) these felt tough this morning compared to the 3's i did last Saturday.
FS @105kg no issues here.

PM

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

rest 10 minutes

15-12-9 FT @90-99%
thrusters @60kg
C2B pull ups

rest 10 minutes

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

6:43 
+
5:34 - C2B pull ups were the easiest portion of this and all unbroken. Thrusters kicked my arse after the first set, i broke them 10-5, 5-5-5, 4-3-2. I feel like i should be hitting this sub 4 in reality, first and last sets unbroken with one break in the middle i guess.
+
8:00 - Had nothing left by this point.

01.02.2014 - AM Conditioning + PM Strength

AM 

2 sets @100%

6 DB snatch @30kg

10s assault bike

3 minutes rest

- 3 minutes rest -

For time @100%

12-9-6

thrusters @40kg

pull ups

- 5 minutes rest - 

For time @100%

12-9-6

overhead squat @40kg

burpee box jumps @24"

Didn't time the first part

+

1:44

+

3:50 - my legs were shot, felt like i was jumping out of concrete. 

PM 

A. Power clean + hang clean + 2 split jerks x6 sets; 3 minutes rest

- 70, 80, 90, 100, 102.5, 80. Dropped back to 80kg just to get another lift in but hit perfect positions.

B1. 2 clean pulls x6 sets; 30s rest

- 130kg

B2. 5 floor press x6 sets; 2:30 rest

- 70kg 

C. 3x max effort ring dips; 90s rest

- 18, 10, 8

Thursday 24.10.13

Strength

A. Split jerk from rack, build to max.
- 100, 110, 120, 127.5 PB, 130 PB, 

B1. CGBP, 5 sets x 3 reps. 60s rest
- 80kg across, all comfortable.

B2. Single arm row, 5 sets x 10 reps/each arm. 60s rest
- 25kg 

Conditioning

For time: (15 minute time cap)
100 double unders
50 handstand push ups
40 T2B
30 axle bar STOH @72.5kg
90ft axle bar front rack lunge @72.5kg
- 17:55. I was in the first half of the lunges at the time cap which would have gave me a score of 15:02 at regionals. Felt like i was on target to complete it under the time cap when i got to the STOH but they crushed me and the time was gone before i knew it! 

Snatch Clusters, Split Jerks & 5000m Row

Snatch cluster, 1.1 @60kg x 8 sets - 1 minute rest 
- Focusing on speed under the bar.
+
Split jerk. BTN split jerk, 1.1 @80kg x 5 sets - 1 minute resp
- The jerk is feeling a lot better these days, focused on not split to wide and keeping my hips under the bar.

+
5000m row for time:
- 18:40 PB. Previous best was 19:45, a 1:05 improvement makes those nasty intervals worth it!

EMOM & Rowing Intervals

Snatch, 1 rep @60kg per minute for 12 minutes - get under the bar FAST
- Complete. Nothing to report other than the last rep was the worst of the lot, landed a little forward.

+
Power clean & split jerk, 1 rep @70kg per minute for 12 minutes
- Complete. A couple of sketchy jerks but figured out that i was splitting too narrow. Once i altered that they felt a lot better. 

+
9x600m row @2k PB pace, 2:15 rest between sets - try to hold the same pace as last week.
- 1:45-1:46/500m target pace. Split times (1:45.6, 1:45.3, 1:45.5, 1:45.7, 1:45.5, 1:45.7, 1:45.6, 1:46.0, 1:44.9) This was considerably tougher than the previous weeks 12x500m, my glutes were hurting so much more the whole way through!

Snatches, Jerks & Rowing Intervals

I'm working in Peterborough this week so popped over to HPT CrossFit Peterborough for this session. Affiliation wise it's a relatively young box the set up is very professional with great use of limited space, all the vital pieces of equipment plus a variety of other tool of torture. Looking forward paying them another visit for my Thursday session, i may even have a play about with the prowlers!!

Muscle snatch. power snatch. squat snatch, 1.1.1 x8 sets, 1 min rest - build until the muscle snatch gets tough
- 55kg, these all felt great think i could have pushed it to 60kg.
+
Split jerk, 2-2-2-2-1-1-1-1, 1 min rest - 2's @60kg, 1's @80kg
- Had to clean the barbell up each set as the two racks were in use. Widened my stance for the dip and drive and it made them feel a million times better than last week.
+
12x500m row @2k pace, 2 minutes rest between sets - try to hold same pace as last week
- 1:45-1:46/500m target pace. Split times (1:45.2, 1:45.7, 1:45.5, 1:45.5, 1:46.0, 1:45.1, 1:45.5, 1:45.3, 1:45.2, 1:45.8, 1:45.2, 1:44.9) These were mentally a lot stronger than the previous weeks. I found that if i take 5 really hard strokes to start with then 15 easier strokes i'm at 300m, then its a case of counting 10 strokes three times and i'm done. The 1:46.0 was just me getting distracted and day dreaming. 

Snatches, Jerks & Rowing Intervals

High hang power snatch, 3-3-3-2-2-2-1-1-1, 3's @50kg, 2's @55kg, 1's @60kg, 1 minute rest.
- Complete, felt good.
+
Split jerk. BTN split jerk, 1.1 x 8 sets, 4 sets @70kg, 4 sets @80kg, 1 minute rest.
- Complete, split jerk from the front felt weird today.
+
12x500m row @2k PB pace, 2:15 rest between sets
- 1:45-1:46/500m target pace. Split times (1:45.7, 1:45.1, 1:45.5, 1:45.2, 1:45.5, 1:45.5, 1:45.3, 1:45.3, 1:45.3, 1:45.5, 1:45.4, 1:45.5) Think my average s/m was higher this week but still felt strong lungs wise, glutes were on fire after each interval.

Muscle Snatch, Power Clean & Jerk & Rowing Intervals

Muscle snatch, 1 moderate effort rep per minute for 10 minutes
- 50kg. First time muscle snatching so it felt a bit strange at times, some reps felt really easy others felt tough.
+
Power clean and split jerk, 1 reps @70kg every 30s for 15 reps
- Complete, easy. Played around with the Ben Smith style C&J, going straight into the jerk from the clean. Felt fast and a lot easier at this weight.
+
12x500m row @ 2k PB pace, 2:30 rest between sets
- 2k PB = 7:07, used 1:45-1:46 as my pace. Felt strong on the rower today, breathing was controlled but glutes and quads were on fire. Split times (1:45.6, 1:45.1, 1:45.4, 1:45.2, 1:45.4, 1:45.3, 1:45.3, 1:45.2, 1:45.9, 1:45.1, 1:45.2, 1:44.9)

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.

Back at it

Split Jerk - heavier than 16/01/13
102.5kgx2x6

Conditioning
For time:
21-15-9
Hang power clean - 60kg
Wall balls - 9kg/10ft

5:13 Rxd

Felt good to be back at it after LTD. First 21 hang cleans unbroken then 5-5-5 and 5-4, all wall balls unbroken.

Midline
3 rounds not for time:
10 GHD sit ups
10 Back extensions

Jerks and HSPU's

Split Jerk - heavier than last week
100kgx3x5

Conditioning
On a 20 minute clock with no rest in between
AMRAP 10 minutes
Hand stand push ups - 20kg plates with ab mat between

65 Reps

AMRAP 10 minutes
10 Overhead squats - 60kg
75 Double unders
20 Back extensions

3+1

Split Jerks & Muscle Ups

Split Jerk - 80%x3x5
94kg

Conditioning
1) AMRAP 10 minute muscle ups
36

no rest between 1 & 2

2) AMRAP 10 minute
10 Box jumps - 24"
1 Rope climb - 15ft
10 OH lunges - 35kg

6+10 Rxd

Started with an unbroken set of 8 and was on to beat my 30 muscle ups for time until around 20 then i hit the wall and ended up doing singles.

OLY Accessory Work

BB Gymnastics
1) Split Jerk
warmed up to 100kg
100
105
110
115
120 PB
125x

2a) Front Squat - 3x3
100
105
110

2b) Clean Pull - 3x3
100
110
120

Conditioning
50 Burpees for time - 2:21

10 seconds off my PB but this felt a lot more comfortable than i remember the last time feeling. Planning on doing this at least 3 times a week.

15/06/12 - Split Jerks, Deadlifts

BB Gymnastics
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

60, 70, 75, 80, 85, 87.5, 90kg

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

90kg

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

16, 20kgx4 - had to use KB's as we don't have any DB's in the gym.

Conditioning
12 minute AMRAP of:
15 KBS 32kg
50m Sled Drag - 70kg
15 Wall Balls - 9kg
50m Sled Drag - 70kg

3 rnds

Torrential rain made this more difficult, gripping the kettlebell with wet hands was hard!

Split Jerks

BB Gymnastics
Split Jerk 1-1-1-1-1

100
105
107.5 PB
111 PB
112.5 F

I have 112.5kg i just didn't get myself under the bar and then ran out of lifts.

Conditioning
4 minute AMRAP:
Shoulder to overhead - 60kg
4 burpees every time the bar is dropped

32 Reps

19 reps before the first drop then down to 3's & 4's

Split Jerks/Hundreds WOD/Weighted MU's

BB Gymnastics
20 minutes Split Jerk technique work

60x3
70
80
90 f, 1
100
105 f, f

Arms like spaghetti from Angie yesterday.

Conditioning
For time:
100 Pullups
100 KB Swings 24kg
100 Double-Unders
100 Over Head Squats - 42.5kg

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.

20 min cap + 20 OHS

Feel confident i could complete this in under 20 minutes fresh. My arms and back were already fried before starting due to yesterdays Angie, which meant i struggled with the pull ups and KB swings.


Yesterdays catch up
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

11

All reps no false grip with a jump to ring, 1 failed rep.