Rope Climb + Clean & Jerk Workout

Back Squat - 3rm
60
80
100
120
140
155x(2)

Conditioning
For time:
5 Rope climb - 15ft
5 C&J - 60kg
4 Rope climb
4 C&J - 70kg
3 Rope climb
3 C&J - 80kg
2 Rope climb
2 C&J - 90kg
1 Rope climb
1 C&J - 100kg

8:55 - Used one bar and changed over weights & collars

Skill
15 minutes of triple unders and HS walks. New HS walk PB of around 50ft with a turn at 25ft.

Finisher
1a) Hotdogs and cupcakes delt hell x3

1b) Band resisted sit ups

3x15 (2x red band, 1x orange band)

 

 

Friday and Saturday

Friday 26th April

Manchester Games WOD 3
12 minute ladder:
3 Front squat - 55kg
3 Shoulder to overhead - 55kg
3 T2B
3 Pull ups
6
9
12 etc...

15+20 (200)

Shoulder to Overhead - 4 minutes to establish max
80
100
110
120
130x

Front Squat - 3x3, (use top set from 19/04/13)
120x3x3

Saturday 27th April

Clean & Jerk - Max, 20 minute time limit
80
90
100
105
110
115
121xx (jerk)

Snatch - Max, 20 minute time limit
60
70
75
80
85x
85
90xxx
85x

Conditioning
3RFT:
10 Deadlift - 110kg
10 Strict ring dips
25 Calorie airdyne

6:50

Manchester Games WOD 2, Back Squats & HSPU's

Manchester Games WOD 2
AMRAP 10
10 Snatch - 35kg
10 Burpees
10 Box jumps - 24"

6+12 (192) - Burpees were to slow to hit 7 rounds.

5RFT: (20 minute time cap)
5 Back squat - 130kg
5 Parallete HSPU - 6"

15:29 - Legs were pretty smoked going into this, coaches comments were to rest between sets to ensure no failed reps. Could have maybe pushed the pace a little quicker.

Back Squats, C&J's and Sprints

AM

Conditioning
3RFT: (12 minute time cap)
15m HS walk
50 Double unders
8 HSPU
4 Squat clean - 90kg

11:10

PM

Back Squat - Triple
60
80
100
120
140
150

Conditioning
3 Rounds individually timed:
2 C&J - 85% 1rm (102kg)
400m Sprint
- Rest to full recovery

1 - 1:53
2 - 1:58
3 - 1:46

1 Hour Pilates

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

Friday, Saturday & Sunday

Friday 19th April

Jerk from Split - 50%x2x15 on 90s (% of 1rm jerk)
62.5kg

AMRAP 15
2 T&G power cleans - 100kg
2 Strict muscle ups
200m row

6+2

1&1/4 Front Squat - 2rm (must be completed within 10 minutes of the AMRAP)
60
80
100
120

Midline
3x1 minute on 1 minute off plank holds

1 Hang Snatch + 1 OHS - Max
60
70
75x
75
80
85x
85 PB
90 PB
95x

This was not programmed i just joined in with the competitors class as i had never tried this complex before. Hit a PB hang snatch, all in my nanos!!

Saturday 20th April

Snatch DL to Low Hang Snatch - Max (low hang is 1" hover above ground)
40
50
60
70
80
85
87.5x

Clean DL to Low Hang C&J - Max (Low hang is 1" hover above ground)
60
70
80
90
100
110
115
120
122.5x (Jerk)

120kg for this complex ties my 1rm C&J, think it's time to retest!!

Conditioning
AMRAP 15
10 Burpee pull ups
10 Hang clean thrusters - 45kg

6+8

Sunday 21st April

Rest day

Back Squats & Triple Unders

Back Squats - 3rm
60
80
100
120
140
150
155x(2)

Argghhh!!! 155kg for a triple eludes me for another week!

Conditioning
21-15-9 (9 minute cap)
Calorie row
KB swings - 32kg
Pistols

6:51

Skill
AMRAP 15
3 Bar muscle ups
10 Triple unders

10 Rnds

This was programmed as 15 minutes practice so i completed it as a 15 minute AMRAP. Kept the number of bar mu's low as i'm fairly competent at these and wanted to spend more time on the triple unders. All bar mu's compelted unbroken and 1 set of triple unders unbokren.

SkiErg
20 seconds @ 100%
40 seconds rest
x8