27/01/2014 - AM Strength

A. 9x2 Box jump overs @30"

B. Power clean; 1.1.1 (10s rest) x 6 sets; 3 minutes rest.
- 90, 95, 95, 97, 100. I did 2 sets at 95kg as i loaded up 95kg instead of 92kg by mistake.

C. Bench press; 5-5-5-ME; 3 minutes rest.
- 70x5x3, 70x15. Think i did this wrong and should have increased weight each set. I also cut the rest down to 2 minutes as i was short on time.

D. Weighted ring dip; 3x6-8; 2 minutes rest
- 5kgx6x3. This is a major weakness for me!

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.
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4 - unbroken, the bear crawls made my hips feel like they were cramping!
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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

AM Rowing + PM Training

AM

10 minute row @70%
- 10 minute rest
10 minute row @80%
*goal is 5000m+
- 2455m, 2558m = 5013m. It feels more difficult to keep the splits down on my rower in comparison to the rowers at the gym.

PM

A. Max weighted seated box jump @24"
- 5, 10, 15, 20, 25, 30, 35, 40. Ran out of ways to load, had 3 weight vests on to get 40kg.

B. Back squat, 3-3-3-3-3 @3x11 - 2-3 minutes rest
- 110, 115, 120, 125, 130. Tempo squats are a whole different ball game!

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EMOM x10
Even - 5 power snatch @70-75%
Odd - Max chin ups @3111
- Snatches unbroken touch and go. 10-6-5-4-4 the tempo made the chins hard, it was tough to stick to hence the low numbers.

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Every 3 minutes x4 sets
5 deadlift @70%
20m prowler push - tough but constant movement
- Unbroken deadlifts at 140kg. No prowler so i loaded a sled up with 50kg and pushed it.

Front Squat, Weighted Pull Up and Rowing Testing

After a very lazy period of posting and a few weeks of relaxed training it's time to get back on top of both. Today is the first day of testing of Andy Edwards programming.

A. Front squat 1rm
- 60x5, 80x3, 100, 110, 120, 130, 140x. Down 10kg on my previous max but to be expected after poor training over the festive period. Legs felt strong enough but rounded through the upper back. 
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Rest 10 minutes
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B. Front squat, AMRAP @85% 
- 110x9. Things started to get pretty dark!! 

C. Weighted pull up 1rm
- 10, 15, 20, 24, 30, 32, 36

Rest 10 mintues

D. Weighted pull up, AMRAP @(BW+1rm x 0.85)
- 18kgx7

E. Row 30:30 x8
- 156m, 155m, 155m, 155m, 158m, 154m, 157m, 160m. Holy butt cheeks!! Glutes are fried from the marathon row on Tuesday!!

I Love Sunday Service!!

A. Deadlift, build to a tough single
- 140, 160, 170, 180, 190, 200. Little bit rounded at 200kg but i haven't deadlifted heavier than 170kg in 9 months.

B1. Press @20X0, 1 rep x 5 sets - 2 minutes rest
- 60, 65, 67.5, 70, 72.5x

B2. Weighted supinated pull up, 1 rep x 5 sets - 2 minutes rest
- 25, 30, 35, 40 PB, 42.5 PB

C. Front rack walking lunges, 4/leg x 6 sets - 1:30 rest 

- 60, 70, 80, 90, 100, 105. At Manchester Games i really struggled with front rack lunges at 70kg!!!

A. Deadlift, build to a tough single

B1. Press @ 20X0, 1 rep x 5 sets, 2 min

B2. Weighted Supinated Grip Chin-ups @ 20X0, 1 rep x 5 sets, 2 min

C. Front Rack Barbell Walking Lunges, 4/leg x 6 sets, 1:30 min - heavy

Deadlift, Push Press, Pull Ups & Walking Lunges

A. Deadlift @33X1, 3-4 reps x 5 sets, 4 min rest - use straps, all tough sets
- 100(4), 110(4), 120(4), 130(4), 140(4)

B1. Push press @22X1, 2-3 reps x 5 sets, 2 min rest
- 70(3), 75(3), 80(3), 85(3), 90(3)

B2. Weighted parallel grip pull ups @20X0, 3-5 reps x 5 sets, 2 min rest
- 5(5), 7.5(5), 10(5), 12.5(5), 15(3)

C. DB walking lunges @10X0, 8/leg x 5 sets, 1 min rest - heavy
- 20(8)x2, 25(8)x3

Notes:
Was running short on time so cut the rest between the push press and pull ups down to 1 minute.

Deadlift, Press, Weighted Pull Ups & Front Rack Lunges

A. Deadlift @33X1, 4-5 reps x 4 sets, 4 min rest - use straps, all tough sets.
- 100(5), 110(5), 120(5), 130(5). Forgot my straps so had to go without. First time using tempos, these were tougher than expected.

B1. Press @30X0, 4-6 reps x 4 sets, 2 min rest.
- 30(6), 40(6), 45(6), 50(6). Think i started to light with these but i wasn't sure what i could handle with the prescribed tempo.

B2. Weighted pronated pull ups @20X0, 3-5 reps x 4 sets, 2 min rest.
- 5(5), 7.5(5), 10(5), 12.5(4). Sticking to the tempo kept me from going any heavier, all sets at 10kg would probably have been best, know for next time now.

C. Front rack barbell walking lunges @10X0, 8-8-6-6/leg, 2 min rest - increase per set.
- 50(8), 60(8), 70(6), 75(6). 

Back Squats & Body Weight AMRAP

Strength
Back Squat - Establish 5rm
60
80
100
120
135 PB

Back Squat 1-1-1-1-1 -3 second pause in the hole
100
110
120
122.5
125

Conditioning
AMRAP 14 minutes
10 Rings dips
20 Over box jumps - 24"

9+9

First 3 rounds of ring dips unbroken.

Strength
a) 3x5 Close grip bench press
70
70
70

b) 3x5 Stict pull ups
15
15
15

LTQ 2 & Strength

Conditioning
London Throwdown Qualifier 2
7 minute AMRAP:
7 Ground to overhead - 70kg
49 Double unders

4+5 = 229 reps

Strength
Back Squat - Establish 5rm
60
80
100
110
120
130

Legs were fried from the LTQ

Pause Back Squat - 3x3, 5 second pause in the hole with no bounce
80
90
100

A) Close grip bench press - 3x5
80kg

B) Weighted pull ups - 3x5
12kg