01.07.2014 - AM 5K Run + PM DE Upper

AM

5000m run

PM

A. Crossover Symmetry

B. Push press; 2@75%; EMOM x9
78kg - Feeling strong, comfortable weight today.

C. 20 bar muscle ups for time
1:28 - 10, 5, 5

D1. Parallel bar dips; max x5; 60s rest
16, 13, 13, 10, 9

D2. Strict pull ups; max x5; 120s rest
11, 9, 8, 6, 5

+
15 minute AMRAP @80%
15 tuck crunch
10m handstand walk
15 wall balls - 9kg

6+15 - Handstand walks were 5m out + back, unbroken bar 1 or 2, unbroken wall balls.

Double Session

AM

Snatch - Max, then 85%x2x2
40
60
70
75
80
85x
85
90xx

72x2x2

Manchester Games WOD 1
AMRAP 8
15 Wall balls - 9kg
30 Double unders

8+8 (368)

PM

Conditioning
5RFT: (12 minute time cap)
5 Bear complex - 70kg
15 Bar facing burpees

4+3 Instructions were to scale the weight to finish within the time cap. I don't think the weight was a problem, i scaled to 62.5kg anyhow as i was feeling lethargic from the AM session but still hit the time cap. The burpees were slow and laboured, 12 minutes is doable with 70kg fresh.

Skill
15 minutes practice of HS walks and triple unders.

Averaged around 10m each HS walk and managed a PB of 22 unbroken TU's

Midline
Reverse Tabata L-sit hold - 10s work, 20s rest x8

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

Karabell

Conditioning
Karabell
10RFT:
3 Power snatch - 60kg
15 Wall balls - 9kg/10ft

12:14 Rxd

All snatches unbroken touch and go. Wall balls lit up my lower back for some reason.

Back Squats + Kelly

Back Squat - Establish 1rm
60
80
100
110
120
130
140
150kg PB

Conditioning
'Kelly'
5 RFT:
400m Run
30 Box jumps - 24"
30 Wall balls - 9kg

22:10 Rxd

Walk balls and box jumps unbroken, need to speed up the runs.

Snatch Focus

BB Gymnastics - Snatch Focus
Snatch Balance - Work upto 60% 1rm, focus on speed
20x3
30x3
40x3
50x3

Held the bottom position for a 5 count each rep.

7x2 Hi-Hang Snatch
40
50
60
65x(1)
65
67.5
70x(1)

3x3 Snatch Grip Deadlift
80
90
100

Conditioning
For time
100 Double unders
Then
5 Rounds
20 Box jumps - 30"
15 KB swings - 32kg
10 Wall balls - 9kg to 12ft

14:30 Rxd

Time is a bit of a guess could be 30s slower or quicker, the timer got turned off at 10:31 then restarted for the second heat of the class. I finished on 3:00 and added an extra minute.

Midline
3xME L-sit hold - 1min rest
27
15
11

Strength & 15 Min AMRAP

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60x5
70x5
75x12

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80x5
90x5
105x20

Accessories
Stirct Pull Up - 3x8
Body weight

Bulgarian Split Squats - 3x8
Body weight

Pull ups were fairly easy will add 5-10kg next week, split squats were very easy will add 10-20kg next week.

Rest 1 hour

Conditioning
15 minute AMRAP
7 Burpees
14 Wall ball 9kg/10ft
21 Double unders

9+14 Rxd

Decided before i started to pick a pace and try and maintain it for the full 15 minutes. At the end of the 15 minutes i wasn't gasping for air but was out of breath, for a change it was muscular fatigue slowing me down instead of my lungs. I was unbroken through out apart form a couple of trips on the DU's

DWF Qualifier & Partner WOD

DWF Qualifier WOD 1
5 rounds for time
5 C&J - 60kg
10 Pull ups
15 Box jumps - 24"

6:47 Rxd

Rested 2 hours (coached 2 classes)

Partner WOD with Hollie in preperation for the Gorilla Warfare partner competition next weekend.

10 rounds for time (alternating)
7 Burpees
14 Wall balls - 9kg
21 KB swings - 24kg

17:08 Rxd

5 WOD Throwdown Day

I took the day off work today as a couple of guys were coming to the gym for a full day of throwdowns. There was 5 of us in total, me and Lee Howe from CF Teesside, Dan Watson from CF Cardiff and Jordan Wallace and Alex Younger from CF Tyneside.

We kicked the day off with some C&J's, the workouts for the morning we picked from a hopper deck. The two afternoon workouts were programmed by Lee and Danny.

WOD 1
Clean & Jerk
60
70
80
90
100
105
110
115 tied PB
116 xxx

Rest 10 minutes

WOD 2
For time
10-20-30
Ball slams - 9kg
Walking lunges
Overhead squats - 42.5kg

6:32 Rxd

Rest 10 minutes

WOD 3
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

4:43 Rxd

13 seconds off my PB but i'll take that after 60 walking lunges and 60 OHS!

Rest 1 hour for a feed

WOD 4
3 Rnds for time
7 Muscle ups
14 Wall balls - 9kg to 12ft
21 Over box jumps - 24"

8:07 Rxd

Rest 30 minutes

WOD 5
For time
200 Double unders
JT
21-15-9
HSPU
Ring dips
Push ups
200 Double unders

18:24 Rxd

PB 200 unbroken double unders!!

Such an awesome day, training with people better than you is the best way to improve!

Last Two Days

Sunday

Pistol Annie
50-40-30-20-10
Pistols
Double unders
Ab mat sit ups

14:01 Rxd

Monday

Strength
Front Squat - Establish 1rm
60
80
100
110
120
130 PB

Conditioning
3 rounds for time
400m Run
10 Burpees
20 Wall balls - 9kg, 10ft
30 Double unders

10:41 Rxd

Strength & Main Site

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x10

I think that's a PB for reps at bodyweight.

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x10

Conditioning
Main Site WOD 14/08/12
For time:
50-35-20
Wallballs - 9kg, 10ft
Pull ups
Double unders

14:21 Rxd

Pull ups were slow, been getting a bit of left shoulder pain and a popping sensation during butterflys recently.

Front Squats

StrengthFront Squat - Heavy Single
60, 80, 90, 100, 110, 115, 120x

Conditioning
12 minute AMRAP
15 Box jumps - 24"
10 KB swings - 24kg
5 Wall balls - 9kg

9 + 15 Rxd

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!

Nutts

Conditioning
Nutts
10 HSPU
15 Deadlift - 115kg
25 Box jump - 30"
50 Pull ups
100 Wall balls - 9kg, 10ft
200 Double unders
400m run (carrying 20kg plate)

18:27 Rxd

8 strict HSPU to start with which is a PB for strict, kipped the last 2.

OLY work + Wall Ball/Rowing WOD

BB Gymnastics:
Power Snatch - Working up to a heavy single
40
50
60
65 F, F, 1
67.5 F, 1
70 PB

Conditioning:
Main Site WOD - 12/02/02
For time:
Row 2k
50 Wall balls - 9kg
Row 1k
35 Wall balls
Row 500m
20 Wall balls

21:18 Rxd

Target was sub 20 going into this, i wanted to keep my split times below 2:00/500m on all of the rows. I knocked 11 seconds off my 2k PB, which i am pleased with as i went at a steady pace. I think i took to much rest on the wall balls, but these are more a mental thing with me in the same way kettle bells used to be.

My row times were:
2k - 7:48.8 PB
1k - 4:05.1 (1016m)
500m - 2:00.1 (514m)

Skill:
10 min Bar mucsle ups practice.

Working on quick elbows and getting my wrists over the bar. I then went for 3 sets of ME unbroken reps.

2, 5, 5 - The sets of 5 are PB's