08.06.201 - Airdyne Recovery

25 minute Z1 airdyne
270 odd cals 

07.06.2014 - AM Intervals + PM Lifting

AM

400m run @85%
2 minutes rest
x10

1:22 - 1:29, averaged around 1:25 over the 10 intervals. I am really pleased with how these went, i did something similar just before Christmas and struggled to hold 1:30 splits. Just need to get some miles back in the legs!

PM

A. Hang power clean; 5x2@75%
94kg - Weight was feeling light!

B. Hang power clean + jerk; 5x2+1@70%
89kg - Push jerked all reps straight from the 2nd power clean.

C. Clean pulls; 5x3@100%
130kg - Focused on staying back and finishing!

06.05.2014 - DE Lower

A. Depth jumps; 6x2@30"

B. Paused front squat @22X1; 12x2@60%, every 60s
85kg - These felt good, bottom position felt solid!

C. Power clean; 8x2@70%, every 30s
87.5kg - All touch & go, focused on efficiency of movement. 

D. Bulgarian split squats; 3x8-12
20, 30, 40 - Building these back up, still some slight hip pain.

E. Good mornings; 3x5 (heavy)
60, 62.5, 65 - Videoed these and realised i was going way to far down!!!

F. Front rack barbell walks; 10 minutes
80kg - Walked around 30m every minute, should have went heavier or walked further. 

05.06.201 - ME Upper

A. Bench press with band suspended KB; 2@80%, 2@85%, 1@90%, 1@95%
44(10), 64(7), 74(5), 80(2), 85(2), 90(1), 95(1)

B. Strict press; 5@80%, 5@85%, 5@80%
60(5), 64x(2), 60(5) - Failed the set of 5 at 85% so i did a cluster of singles at that weight then a set of 5 at 50kg

C. Push ups; 3x max
35, 25, 22 - Felt much stronger on these today, got to 30 without a pause at the top.

D. Strict pull ups; 3x12
12, 10-2, 9-3

E. Narrow grip floor press; 3x20
40, 40, 45 - This was tough! Last few reps at 45kg were grinders!

F. Accumulate 5 minutes of heavy farmers walk
Complete @32kg/hand 

G. Plate pinch hold; 3x max
26s, 23s, 29s 

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.

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 

29.05.2014 - DE Upper

3 rounds for time (aim is sub 10 inc. 2x rest)
20 cal row
10 thrusters - 42kg
20 box jumps - 24"
2 minutes rest

1:44, 1:42, 1:48 (9:14) - There was a big build up of lactic acid in my quads from this!

A. Plyo push up; 6x3
2x 20kg plates, this was just a primer for the dynamic effort bench

B. Bench press; 9x3@70%, every 60s
72.5kg - 3 sets at each grip, close, medium and wide.

C.
5RNFT
10 HSPU pikes
10 strict chin ups
15s L-sit hang
60s rest

The strict chin ups were meant to be band resisted but my biceps and lats were shot from the tabata pull ups a couple of days before. 

D. Skull crushers; 3x8-12
20(12), 22.5(12), 22.5(12)

E. KB front rack carry; 3x max distance @32kg e/a
150ft, 138ft, 102ft - These were really tough on the core!