Friday- MAP High Effort Varied
10 min @ high aerobic effort
10 CTB Pull Ups
10 Power Snatch, 75#
30 Double Unders
rest 10 min
10 min @ high aerobic effort
10 Toes to Bar
10 Thrusters, 95#
10 Box Jumps, 24"
rest 10 min
10 min @ high aerobic effort
10 Bar-Facing Burpees
10 Over Head Squats, 95#
10 Cal Row
5... that one hurt the worst! snatches were unbroken every time, DUs felt ok... i can't believe i'm actually writing this sentence... the CTBs were my weakest link in the entire workout. lol! funny coming from a 5'5 155# guy.
4+10... TTB were the roughest part. just had a hard time finding my rhythm and my hands were on fire. thrusters hurt, but pushed thru them UB and box jumps were the same as always.
3+10... i really though i was moving faster than that. i felt like i was moving faster than that... may be i miss counted? oh well...
Friday, January 30, 2015
Thursday- Bending Int + SL Int + CP Pull/Press End + Core/Aerobic
A. Dead Lift, build to a TnG 4, not 5RM
B. Front Rack Reverse Lunge, 10-8-6/leg alternating x 3, rest 2 min
C1. Wtd Pull Ups w/ 25# Strict, max unbroken (-1) x 5, rest 30 sec
C2. Strict into Kipping HSPU, max unbroken (-3) x 5, rest 2 min **go to failure on strict then straight into kipping
D. Turkish Get Up, build to a tough double each arm.
+
10 min easy bike
A) 225, 255, 285, 325...
B)115x10, 135x8, 155x6... rough. really rough
C1)12, 10, 8, 8, 6 arms had a nice pump.
C2)15+10, 10+9, 8+7, 8+10, 9+6... on fire!
D)doubles at 53kg on both arms... hit 1 at 70 with my right but lost my balance on the second both times. my left side was not happening... the kettle bell kept swinging across my body from the get go and i could not control it.
bike done.
A. Dead Lift, build to a TnG 4, not 5RM
B. Front Rack Reverse Lunge, 10-8-6/leg alternating x 3, rest 2 min
C1. Wtd Pull Ups w/ 25# Strict, max unbroken (-1) x 5, rest 30 sec
C2. Strict into Kipping HSPU, max unbroken (-3) x 5, rest 2 min **go to failure on strict then straight into kipping
D. Turkish Get Up, build to a tough double each arm.
+
10 min easy bike
A) 225, 255, 285, 325...
B)115x10, 135x8, 155x6... rough. really rough
C1)12, 10, 8, 8, 6 arms had a nice pump.
C2)15+10, 10+9, 8+7, 8+10, 9+6... on fire!
D)doubles at 53kg on both arms... hit 1 at 70 with my right but lost my balance on the second both times. my left side was not happening... the kettle bell kept swinging across my body from the get go and i could not control it.
bike done.
Wednesday, January 28, 2015
Tuesday, January 27, 2015
Tuesday- Open Tester + MAP Cyclical
“14.4”
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wall Ball, 20#-10’
30 Cleans, 135#
20 Muscle Ups
+
rest as needed
+
Row 30 sec @ 90%
Rest 30 sec
x 10
one of those days i thought i was just going to skip... got NO sleep last night, my legs were SUPER sore all day and i was just in a cranky/sleepy mood all day...and then i straight jaguared 14.4 just finished coaching and got down and went
and i PRed it. lol! 181 and had time for 1 or two more, but slipped off the rings. did not expect to have time so i did not set up the chalk! last year i only got 171.
“14.4”
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wall Ball, 20#-10’
30 Cleans, 135#
20 Muscle Ups
+
rest as needed
+
Row 30 sec @ 90%
Rest 30 sec
x 10
one of those days i thought i was just going to skip... got NO sleep last night, my legs were SUPER sore all day and i was just in a cranky/sleepy mood all day...and then i straight jaguared 14.4 just finished coaching and got down and went
and i PRed it. lol! 181 and had time for 1 or two more, but slipped off the rings. did not expect to have time so i did not set up the chalk! last year i only got 171.
onday- Oly Int + Sq Vol + CP Battery Tester
A. Hang Snatch, build to a tough triple, drop each from the top
B. Power Clean, build to a tough triple TnG
C. Back Squat @ 20X1, 3 sets of 10 reps @ 50-60%ish, no more than 1 sec pause at the top
+
5 sets for time:
3 Clean & Jerks, 185#
4 Muscle Ups
A) 135, 155 F, 155, 165 grip was an issue on these. the first 1 or two felt ok, but the last one i could feel slipping out of my hand. i used straps on the 165 just to see how they felt and that bar was exploding up on every rep.
B) 165, 185, 195x2, 205x2 same as above... the first 2 at 195 and 205 were strong pulls, the last one was a squat clean on both.
C) 170, 185, 185... felt fine on legs, was breathing hard by the end.
Metcon: 9:24... the C&J were rough... unbroken MU on rounds 1 and 5, but broke the others in 2s to try and keep my breathing down. but once my breathing went those cleans got ugly... last round were all squat cleans. managed to push jerk all reps tho. all in all it was a fun one tho.
A. Hang Snatch, build to a tough triple, drop each from the top
B. Power Clean, build to a tough triple TnG
C. Back Squat @ 20X1, 3 sets of 10 reps @ 50-60%ish, no more than 1 sec pause at the top
+
5 sets for time:
3 Clean & Jerks, 185#
4 Muscle Ups
A) 135, 155 F, 155, 165 grip was an issue on these. the first 1 or two felt ok, but the last one i could feel slipping out of my hand. i used straps on the 165 just to see how they felt and that bar was exploding up on every rep.
B) 165, 185, 195x2, 205x2 same as above... the first 2 at 195 and 205 were strong pulls, the last one was a squat clean on both.
C) 170, 185, 185... felt fine on legs, was breathing hard by the end.
Metcon: 9:24... the C&J were rough... unbroken MU on rounds 1 and 5, but broke the others in 2s to try and keep my breathing down. but once my breathing went those cleans got ugly... last round were all squat cleans. managed to push jerk all reps tho. all in all it was a fun one tho.
Saturday, January 24, 2015
Saturday- Oly Touch + LE
A. Power Snatch, build to a tough Triple TnG
B. Squat Clean Cluster, 1.1.1, build to tough set
C. Push Press, build to a 3RM
+
3 sets @ 97%
10 Burpees
10 Power Snatch 95#
10 Burpees
10 Power Clean to OH, 95#
10 Burpees
rest 7 min b/w sets
A) 75, 105, 135, 145, 155 (hit exactly what i though i was going to hit... it was my grip on the bar that was limiting)
B) 135, 165, 195, 215 (felt really tough today... all three cleans pinned me down)
C) 135, 155, 175, 190, 200 ( was super surprised after all the HSPU we've done lately. i think thats a PR)
2:58
2:54
2:47
experimented round 1 with fast burpees but it made me split the snatches and clean to oh. round 2 i slowed the burpees (still fast, but not as fast as possible) down but went UB on the snatches and hit 4 ub clean to oh then 4 singles and a double. last round i went with the slower burpees again and managed to go UB on the snatches and hit 6 ub clean to OH then 2 singles and a double. that last one left me doubled over on a ditch outside lol!
been trying to keep the training atmosphere light and fun, not thinking too much and it seems to be working. i've enjoyed my time at the box more in the last 2 days than many others. not trying to crush myself but concentrating on having fun. i feel like as a result my effort has been much better than in times past.
A. Power Snatch, build to a tough Triple TnG
B. Squat Clean Cluster, 1.1.1, build to tough set
C. Push Press, build to a 3RM
+
3 sets @ 97%
10 Burpees
10 Power Snatch 95#
10 Burpees
10 Power Clean to OH, 95#
10 Burpees
rest 7 min b/w sets
A) 75, 105, 135, 145, 155 (hit exactly what i though i was going to hit... it was my grip on the bar that was limiting)
B) 135, 165, 195, 215 (felt really tough today... all three cleans pinned me down)
C) 135, 155, 175, 190, 200 ( was super surprised after all the HSPU we've done lately. i think thats a PR)
2:58
2:54
2:47
experimented round 1 with fast burpees but it made me split the snatches and clean to oh. round 2 i slowed the burpees (still fast, but not as fast as possible) down but went UB on the snatches and hit 4 ub clean to oh then 4 singles and a double. last round i went with the slower burpees again and managed to go UB on the snatches and hit 6 ub clean to OH then 2 singles and a double. that last one left me doubled over on a ditch outside lol!
been trying to keep the training atmosphere light and fun, not thinking too much and it seems to be working. i've enjoyed my time at the box more in the last 2 days than many others. not trying to crush myself but concentrating on having fun. i feel like as a result my effort has been much better than in times past.
Friday, January 23, 2015
Friday- MAP High Effort Varied
10 min @ high aerobic effort
15 CTB Pull Ups
15 Box Jumps, 24”
15 Wall Ball, 20#
rest 10 min
10 min @ high aerobic effort
7 Toes to Bar
14 Over Head Squat, 95#
35 Double Unders
rest 10 min
10 min @ high aerobic effort
7 Ring Dips
14 Bar-Facing Burpees
20 Steps OH Walking Lunges, 45# plate
3+5 box jumps
4
3+14 burpees
I can honestly say that i was pleased with my effort. found the suck and stayed just a little behind it thru out. except for the CTB but i'm thinking last nights weighted pull ups got me more than i though. went 15 UB, 10+5, 5+5+5, 5+5+5 the last 5 regular kip.
10 min @ high aerobic effort
15 CTB Pull Ups
15 Box Jumps, 24”
15 Wall Ball, 20#
rest 10 min
10 min @ high aerobic effort
7 Toes to Bar
14 Over Head Squat, 95#
35 Double Unders
rest 10 min
10 min @ high aerobic effort
7 Ring Dips
14 Bar-Facing Burpees
20 Steps OH Walking Lunges, 45# plate
3+5 box jumps
4
3+14 burpees
I can honestly say that i was pleased with my effort. found the suck and stayed just a little behind it thru out. except for the CTB but i'm thinking last nights weighted pull ups got me more than i though. went 15 UB, 10+5, 5+5+5, 5+5+5 the last 5 regular kip.
Thursday, January 22, 2015
Thursday- Bending Int + SL Int + CP Pull/Press End + Core/Aerobic
A. Dead Lift, build to a TnG 5, not 5RM
B. Front Rack Reverse Lunge, 10/leg alternating x 3, rest 2 min
C1. Wtd Pull Ups w/ 35# Strict, max unbroken (-1) x 5, rest 30 sec
C2. Kipping HSPU, max unbroken (-3) x 5, rest 2 min
D. 10 min AMRAP Turkish Get Ups, 53#, alternate every rep
A) 135x5x2, 225x5, 255x5, 285x5, 315x5 all TnG and relatively fast but tough.
B) 135 for every set... bit off more than i could chew there... those were TOUGH!
C) 7, 9, 8, 6, 7
C2) 22, 20, 16, 17, 10 (smoked!)
D) R-6, L-5... i definitely struggled more on my left side, especially on the way back down.
A. Dead Lift, build to a TnG 5, not 5RM
B. Front Rack Reverse Lunge, 10/leg alternating x 3, rest 2 min
C1. Wtd Pull Ups w/ 35# Strict, max unbroken (-1) x 5, rest 30 sec
C2. Kipping HSPU, max unbroken (-3) x 5, rest 2 min
D. 10 min AMRAP Turkish Get Ups, 53#, alternate every rep
A) 135x5x2, 225x5, 255x5, 285x5, 315x5 all TnG and relatively fast but tough.
B) 135 for every set... bit off more than i could chew there... those were TOUGH!
C) 7, 9, 8, 6, 7
C2) 22, 20, 16, 17, 10 (smoked!)
D) R-6, L-5... i definitely struggled more on my left side, especially on the way back down.
Tuesday, January 20, 2015
Tuesday-
3 sets for individual reps
AMRAP Muscle Ups Unbroken
rest 20 sec
AMRAP HSPU’s Strict Unbroken
rest 20 sec
AMRAP Unbroken Double Unders
rest 60 sec
+
For time:
30 Thrusters, 95# unbroken
Row 500m
*sub 3:15
rest 12 min
For time:
Row 1000m
hardest training session i've had in a while.
MUs
1) 8 (was surprised to be out of breath)
2) 6 (this one was muscle fatigue however)
3) 4
Strict HSPU
1) 13
2) 12
3) 7 (lost balance, came off wall)
DUs
1) 30
2) 37
3) 50
this was tougher than i expected... i expected to hit more MUs and HSPU but i felt my arms swelling from round 1 on... i was however glad that my DUs got better as time went on.
metcon
4:19... was very disappointed... literally threw up on rep 20 of the thrusters. arms were smoked too so it was all legs the whole way. ( this felt like a fran gone bad today)
Row
3:59 technically a PR by 1 second... needless to say not super excited about it.
rest tomorrow then back at it thursday.
3 sets for individual reps
AMRAP Muscle Ups Unbroken
rest 20 sec
AMRAP HSPU’s Strict Unbroken
rest 20 sec
AMRAP Unbroken Double Unders
rest 60 sec
+
For time:
30 Thrusters, 95# unbroken
Row 500m
*sub 3:15
rest 12 min
For time:
Row 1000m
hardest training session i've had in a while.
MUs
1) 8 (was surprised to be out of breath)
2) 6 (this one was muscle fatigue however)
3) 4
Strict HSPU
1) 13
2) 12
3) 7 (lost balance, came off wall)
DUs
1) 30
2) 37
3) 50
this was tougher than i expected... i expected to hit more MUs and HSPU but i felt my arms swelling from round 1 on... i was however glad that my DUs got better as time went on.
metcon
4:19... was very disappointed... literally threw up on rep 20 of the thrusters. arms were smoked too so it was all legs the whole way. ( this felt like a fran gone bad today)
Row
3:59 technically a PR by 1 second... needless to say not super excited about it.
rest tomorrow then back at it thursday.
2015 Texas Weightlifting Open Recap
Weight in at 68.5 Kg
felt pretty good nice a relax. not feeling much pressure and feeling like all my lifts were going to be with in my reach. my goal was to hit a 206-208 total and go at least 5/6.
ended up going 4/6 and 200 kg total. not bad, but obviously have some work left to do. legs were great all the way. the pulls were not as strong as id like. i feel like pulling strength in my current weakness which is good i think... i used to pull more than i squatted, but not anymore, now my legs felt solid. i did have an unfortunate turn of events as i hit my second snatch. i rack myself so hard and then had to follow myself which half the reason i missed my third attempt. lol! looking back it was kind of funny, but oh well. lesson learned... wear compression shorts under next time.
opening snatch 84 kg.
http://youtu.be/elh3p4C9Q8w
2nd 89kg
http://youtu.be/C8p5h3kIVm4
3rd 94 kg
http://youtu.be/SKrbA2c727s
opening C&J 106
http://youtu.be/-NLmBjO7hk8
2nd C&J 111
http://youtu.be/IvgJFZxtlHk
3rd C&J 116
http://youtu.be/Rbj3wrHb6BE
just left my two misses out in front.
Weight in at 68.5 Kg
felt pretty good nice a relax. not feeling much pressure and feeling like all my lifts were going to be with in my reach. my goal was to hit a 206-208 total and go at least 5/6.
ended up going 4/6 and 200 kg total. not bad, but obviously have some work left to do. legs were great all the way. the pulls were not as strong as id like. i feel like pulling strength in my current weakness which is good i think... i used to pull more than i squatted, but not anymore, now my legs felt solid. i did have an unfortunate turn of events as i hit my second snatch. i rack myself so hard and then had to follow myself which half the reason i missed my third attempt. lol! looking back it was kind of funny, but oh well. lesson learned... wear compression shorts under next time.
opening snatch 84 kg.
http://youtu.be/elh3p4C9Q8w
2nd 89kg
http://youtu.be/C8p5h3kIVm4
3rd 94 kg
http://youtu.be/SKrbA2c727s
opening C&J 106
http://youtu.be/-NLmBjO7hk8
2nd C&J 111
http://youtu.be/IvgJFZxtlHk
3rd C&J 116
http://youtu.be/Rbj3wrHb6BE
just left my two misses out in front.
Sunday, January 18, 2015
Wednesday, January 14, 2015
Tuesday- Bending + LE x 3
3 sets @ high effort
8 TnG Power Clean @ 135#
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
10 Strict CTB Pull Ups
5 Box Jumps, 36” step off
+
3 sets @ high effort
8 Russian KB Swings, 70#
Row 500m
rest 2 min b/w sets
3 sets @ high effort
8 TnG Power Clean @ 135#
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
10 Strict CTB Pull Ups
5 Box Jumps, 36” step off
+
3 sets @ high effort
8 Russian KB Swings, 70#
Row 500m
rest 2 min b/w sets
A) 2:19; 2:30, 3:00
B) done.
C) 2:26; 2:45; 3:00
Jaguared it (no warm up) between classes today... Biceps felt like they were going to explode after the first row. Legs just ran out of juice on the rows too. I do have to say tho I pretty much muscle cleaned every clean and that felt pretty good. Lol!
Monday, January 12, 2015
Monday- Oly Int + MAP 10/5’s
A. Snatch, build to a snappy single
B. Clean & Jerk, build to a snappy single
C. Good Morning @ 20X1, 3 reps @ 115 x 5 sets, rest 2 min
D. Hollow Hold- 45 sec x 5, rest as needed
A. 135, 155, 175, 185. pretty snappy all the way to 185... then i launched my first attempt at 185 like 3 feet behind me lol!
B) 165, 195, 215, 235. felt good... i beat the bar to the hole for almost every clean and every jerk tho.
C) done, felt better than last week, hamstrings felt better recovered than in previous weeks
D) done ... Much tougher than i remember hollow holds being!
A. Snatch, build to a snappy single
B. Clean & Jerk, build to a snappy single
C. Good Morning @ 20X1, 3 reps @ 115 x 5 sets, rest 2 min
D. Hollow Hold- 45 sec x 5, rest as needed
A. 135, 155, 175, 185. pretty snappy all the way to 185... then i launched my first attempt at 185 like 3 feet behind me lol!
B) 165, 195, 215, 235. felt good... i beat the bar to the hole for almost every clean and every jerk tho.
C) done, felt better than last week, hamstrings felt better recovered than in previous weeks
D) done ... Much tougher than i remember hollow holds being!
Saturday, January 10, 2015
Saturday- Power Snatch Tech + High Effort MAP
A. Snatch, build to 95% for 3 singles
B. Clean & Jerk, build to 95% for 3 singles
C. Back Squat, build to a quick triple
D. Wtd Back Extensions @ 4022, 8-10 reps x 4
A)135, 165, 175, 195, then hit 205# for 3 singles
1st one was super solid, next two were legal, but runners. still felt really good to hit over 200 again.
B)165, 195, 215, 235, then failed all 3 attempts at 250.
failed the clean all 3 times, first one was close but fell backwards, then next two were not close, pulls felt super slow.
C) 225, 275, 315... kept them quick. felt nice to back squat. the 315 felt surprisingly ok.
D) 15# bar behind the neck/really trap area. WOW hamstrings were felt ok while i did it, but as soon as i got off the GHD they were screaming! clearly i have weak hamstrings...
all in all a fun day tho.
my best unofficial total to day has been 195/265 for 460 total.
that 205/250 would have been my second best. i have a hard time putting a good snatch and a good c&j on the same day, its usually either or.
goal for next weekend is 210/255.
A. Snatch, build to 95% for 3 singles
B. Clean & Jerk, build to 95% for 3 singles
C. Back Squat, build to a quick triple
D. Wtd Back Extensions @ 4022, 8-10 reps x 4
A)135, 165, 175, 195, then hit 205# for 3 singles
1st one was super solid, next two were legal, but runners. still felt really good to hit over 200 again.
B)165, 195, 215, 235, then failed all 3 attempts at 250.
failed the clean all 3 times, first one was close but fell backwards, then next two were not close, pulls felt super slow.
C) 225, 275, 315... kept them quick. felt nice to back squat. the 315 felt surprisingly ok.
D) 15# bar behind the neck/really trap area. WOW hamstrings were felt ok while i did it, but as soon as i got off the GHD they were screaming! clearly i have weak hamstrings...
all in all a fun day tho.
my best unofficial total to day has been 195/265 for 460 total.
that 205/250 would have been my second best. i have a hard time putting a good snatch and a good c&j on the same day, its usually either or.
goal for next weekend is 210/255.
Friday, January 9, 2015
Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
20 min EMOM
1st- 3-5 Unbroken Muscle Ups
2nd- 4-6 Deficit Kipping HSPU’s
+
Row 500m @ 1:50/500m, rest 3 min x 5
EMOM
MU: 5, 3, 3, 3, 3, 3, 3, 3, 3, 4
HSPU:6, 6, 4, 4, 4, 4, 4, 5, 5, 5,
ROW:
1) 1:47 (accidental PR)
2) 1:50
3) 1:52
4) 1:56
5) 1:59
i knew after i PRed the first one that i would not be able to hold that pace the whole time... starting with round 3 it became all out sprints every time. but... last time i pr my row was like 2 years ago. lol! so i'll take my small victory.
20 min EMOM
1st- 3-5 Unbroken Muscle Ups
2nd- 4-6 Deficit Kipping HSPU’s
+
Row 500m @ 1:50/500m, rest 3 min x 5
EMOM
MU: 5, 3, 3, 3, 3, 3, 3, 3, 3, 4
HSPU:6, 6, 4, 4, 4, 4, 4, 5, 5, 5,
ROW:
1) 1:47 (accidental PR)
2) 1:50
3) 1:52
4) 1:56
5) 1:59
i knew after i PRed the first one that i would not be able to hold that pace the whole time... starting with round 3 it became all out sprints every time. but... last time i pr my row was like 2 years ago. lol! so i'll take my small victory.
Thursday, January 8, 2015
W5- Taper for Oly
Thursday- Snatch OH work + PC Int TnG + Cyclical MAP
A. Power Snatch- build to 1RM
B. Power Clean & Split Jerk- build to 1RM
C. Front Squat- build to tough single
D. Heavy Front Plank- 60 sec x 5, rest 2 min
A) 105, 135, 155, 165, 175, 185F... squat snatch.
B)135, 165, 185, 195, 205, 215F Squat clean
C)195, 225, 255, 285, 300
D) 45#... i was the only one at the box so putting heavier weights on my back was a bit tricky.
hamstrings and lower back were still very tight from i'm guessing the good mornings, really felt it in the cleans. still... i know those are two of my weakest muscle groups anyway.
Fun night tho.
Thursday- Snatch OH work + PC Int TnG + Cyclical MAP
A. Power Snatch- build to 1RM
B. Power Clean & Split Jerk- build to 1RM
C. Front Squat- build to tough single
D. Heavy Front Plank- 60 sec x 5, rest 2 min
A) 105, 135, 155, 165, 175, 185F... squat snatch.
B)135, 165, 185, 195, 205, 215F Squat clean
C)195, 225, 255, 285, 300
D) 45#... i was the only one at the box so putting heavier weights on my back was a bit tricky.
hamstrings and lower back were still very tight from i'm guessing the good mornings, really felt it in the cleans. still... i know those are two of my weakest muscle groups anyway.
Fun night tho.
Tuesday, January 6, 2015
Tuesday- Bending + LE x 3
A. Good Morning @ 20X1, 5 x 4, tough weight
+
3 sets @ 97%
7 TnG Squat Clean, 115#
7 Push Press, 115#
7 Toes to Bar
20 sec Air Bike
rest 6 min b/w sets
-- A. Good Morning @ 20X1, 5 x 4, tough weight
+
3 sets @ 97%
7 TnG Squat Clean, 115#
7 Push Press, 115#
7 Toes to Bar
20 sec Air Bike
rest 6 min b/w sets
A)75, 95, 105, 110, 115... last one was really tough.
1:13 and 8 cals
1:09 8 cals
1:09, 8 cals
worst part was grip by the end of it all.
Monday, January 5, 2015
Monday- Oly Int + MAP 10/5’s
A. Clean & Jerk, build to tough single, only go for 1RM if feeling great
B. OHS, @ 22X1, build to 1RM
+
12 min @ 80% aerobic
Row 200m
5 Unbroken Muscle Ups
5 TnG Clean & Jerk, 135#
45 Double Unders
5 min rest
12 min @ 80% aerobic
Row 200m
8 CTB Pull Ups
15 Wall Ball, 30#
8 Box Jumps, 30"
A) 165, 195, 225, 245 missed the jerk recovery. 255F, 255 missed the jerk... not even close.
B) 135, 165, 195, 225
3 rounds
first day back to work and cutting weight... not my best day.
A. Clean & Jerk, build to tough single, only go for 1RM if feeling great
B. OHS, @ 22X1, build to 1RM
+
12 min @ 80% aerobic
Row 200m
5 Unbroken Muscle Ups
5 TnG Clean & Jerk, 135#
45 Double Unders
5 min rest
12 min @ 80% aerobic
Row 200m
8 CTB Pull Ups
15 Wall Ball, 30#
8 Box Jumps, 30"
A) 165, 195, 225, 245 missed the jerk recovery. 255F, 255 missed the jerk... not even close.
B) 135, 165, 195, 225
3 rounds
first day back to work and cutting weight... not my best day.
Saturday- Power Snatch Tech + High Effort MAP
A1. 2-part Pause Snatch- build to tough set, **Pause at 1” off ground, below knee cap then snatch from there
A2. High Box Jump- 5 x 1 reps, step down and focus on hip extension, rest 2 min
+
5 min @ high effort
3 Muscle Ups
10 Box Jumps, 24”
25 Double Unders
rest 3 min
5 min @ high effort
1 Rope Climb use legs
5 kipping HSPU’s
15 Goblet Squats, 53#
rest 5 min
Repeat ALL
A1)135, 155, 165, 175, 185, 195 miss, 195 made. used straps on the last 2... the holes in my hands made griping everything hurt. Still did not want to leave with anything less than 195 today.
A2)30, 34, 34, 34, 34,
Rd1
3+5 box jumps
3 even
Rd2
3+2 box jumps
3 even
A1. 2-part Pause Snatch- build to tough set, **Pause at 1” off ground, below knee cap then snatch from there
A2. High Box Jump- 5 x 1 reps, step down and focus on hip extension, rest 2 min
+
5 min @ high effort
3 Muscle Ups
10 Box Jumps, 24”
25 Double Unders
rest 3 min
5 min @ high effort
1 Rope Climb use legs
5 kipping HSPU’s
15 Goblet Squats, 53#
rest 5 min
Repeat ALL
A1)135, 155, 165, 175, 185, 195 miss, 195 made. used straps on the last 2... the holes in my hands made griping everything hurt. Still did not want to leave with anything less than 195 today.
A2)30, 34, 34, 34, 34,
Rd1
3+5 box jumps
3 even
Rd2
3+2 box jumps
3 even
Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
A. Below Knee Hang Clean, build to max
B1. Front Squat @ 20X1, 5 x 2 reps, build over 5 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 5 x 6-8 reps, rest 2 min **add weight w/ plate across chest if possible
+
20 sets of 5 Unbroken CTB Pull Ups **must be 5 unbroken and must break at 5 from start
A) 255... felt kinda good.
B1)255, 265, 275, 285, 290x1 missed the second. honestly felt like my hamstrings were so fatigued on that last rep. just could not engage enough to finish the lift.
B2)6, 6, 6, 6, 6 all with a 10# plate
CTB 9:07. stuck to the tempo i had in my head until around 70-75... then it got really tough.
A. Below Knee Hang Clean, build to max
B1. Front Squat @ 20X1, 5 x 2 reps, build over 5 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 5 x 6-8 reps, rest 2 min **add weight w/ plate across chest if possible
+
20 sets of 5 Unbroken CTB Pull Ups **must be 5 unbroken and must break at 5 from start
A) 255... felt kinda good.
B1)255, 265, 275, 285, 290x1 missed the second. honestly felt like my hamstrings were so fatigued on that last rep. just could not engage enough to finish the lift.
B2)6, 6, 6, 6, 6 all with a 10# plate
CTB 9:07. stuck to the tempo i had in my head until around 70-75... then it got really tough.
Thursday- Snatch OH work + PC Int TnG + Cyclical MAP
A. Snatch Push Press @ 30X1, build to 1RM
B. Power Clean @ 245, 1 rep every 2 min for 7 reps
+
Row 2k for time:
A) 205
B) warmed up to 225 then started the clock... missed 245 the first 3 reps (squat cleaned 2 of them) dropped to 225 then missed that 3 more times... my best PC is still only 230#... i wanted it tho. all day i thought about getting at least one.
2k row was a disappointing 7:59. i could not get my splits into the low 1:50s to save my life!
A. Snatch Push Press @ 30X1, build to 1RM
B. Power Clean @ 245, 1 rep every 2 min for 7 reps
+
Row 2k for time:
A) 205
B) warmed up to 225 then started the clock... missed 245 the first 3 reps (squat cleaned 2 of them) dropped to 225 then missed that 3 more times... my best PC is still only 230#... i wanted it tho. all day i thought about getting at least one.
2k row was a disappointing 7:59. i could not get my splits into the low 1:50s to save my life!
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