12/15/14 - 12/21/14 - Training

Monday

AM

1K row @ 1:58 pace

rest 1 minute

1K row @ 1:54 pace

rest 1 minute

1K row @ 1:48 pace

rest 1 minute

1K row @ 1:42 pace

Done. 1:42 was a little spicy. No issues here though. Felt good.

Afternoon

gymnastics work

Done immediately after rows. Felt great!

PM

A.  Snatch balance + OHS; 3+2 x 2 sets then 1+1 x 4-6 sets.. work on new catch with flexed wrist

Stayed light here. Up to 225. Felt tight and heavy today. Shoulders are a little tired from so much OHS work.

B.  BB back rack angled box step ups @ 24” x 5/side x 4 sets… step to 45 degree angle.. not box @ 45 degree angle

135, 155, 165, 185. Felt strong. 20" box.

C.  1” Clean - 8 total reps @ 80% (lift bar 1” off ground pause and then clean… this works with tightness off ground)

295#. Felt pretty heavy today.

+

For time:

60 barbell facing burpees

30 OHS @ 135#

15 MU 

9:22, Burpees in about 4:30-4:45. 12/10/8 on OHS. Slow here. 6/5/4 on MU's felt strong. This stung but was fun.

Tuesday

10 minute warm up - 

+

20 sec. AD sprint @ max effort

rest 2:40

x10 sets

Done. Really powerful this morning. On my A/D 20-21 cals per set. 24 last set. 

PM

A.  BN squat jerk + frt rack SJ (1+2) x 3-4 sets… off feel

Up to 275. Felt decent. Actually push jerked by mistake.

B.  Power Clean - 85% x 8 total reps.. done as doubles in the beginning

Used 300# for all sets. Feeling good.

C.  Snatch grip rDL x 5 reps x 3 sets @ 90% of snatch

255#. Strong.

+

20 minutes on the clock - top of every 5 minutes complete the following:

600m row

10 db power snatch; 70#

15 ring dips

3:12, 3:10, 3:12, 3:00

Felt strong on these. Everything fast. About 1:50 row pace.

Wednesday

AM

40 minute steady AD ride

every 5th minute get off and complete the following:

10 ghd sit ups

50 ft. handstand walk

Done. No room for HS walk so practice HS Hold. 

Afternoon

gymnastics work

Combined with PM. AWESOME work on this stuff today. 

PM

A.  Front rack bulgarian split squat x 5/side x 3 sets.. build a bit from last week

135# for all sets.

B.  Snatch squat press x 3 x 3.. hold each rep OH for 2 sec.

Super light here. Really trying to fix this position. 65# for all sets.

C.  1/4 FS @ 105% of clean x 5 x 3 sets

Used 365# here. Didn't do last weeks and didn't want to over do it. These are brutal.

D.  Weighted pull up x 5 reps x 5 sets 

15,20, 25, 30, 35. Full ROM completely strict. NO PAIN IN ELBOW!! Felt really good. Also did 7 legless rope climbs in the gymnastics on the :45. 

Thursday

active recovery day here…. 

pool day here - 

10 minutes - max distance

500m in about 10:30. Chest is sore today from maltese pushups. Hammered them super strict yesterday. New motivation and respect for the movements after finishing Sommer's book. 

Friday

AM

7 rounds - 

250m row @ 1:25/500 pace

30 double unders

60 sec. plank hold

rest 90 seconds

Was able to hold pace for first 3 rounds then fell to 1:27-1:28. Was having to take a big break between DU's and plank. This was tough!

Afternoon

gymnastics work

Done. Great session.

PM

A.  Snatch; 80-85% x 10-12 total reps.. done as doubles in the beginning.. then switch to singles
Up to 235. Felt heavy today. Missed 240 once. Called it there. Felt off. 235 felt good though.

https://www.youtube.com/watch?v=a3SrpF7HgrA

B.  BN PJ + BN SJ (1+2) x 3 sets

255, 275, 285
Felt heavier than normal. Sharp though. Went from the front rack for split jerks. Misread.

https://www.youtube.com/watch?v=la6QOoCO4LA

C.  Box squat x 2 reps @ 63% on the minute x 10 minutes

285. Felt good. Did 3, oops.

+

In front of a clock set for 12 minutes with a 135-lb. barbell:

1 minute of squat cleans 

1 minute of push jerks 

2 minutes of calories on AD

2 minutes of thrusters 

3 minutes of CTB pull ups

3 minutes of calories on rower

10 cleans (singles, kinda sandbagged)
22 push jerks - 3 sets (12/7/3)
11 cal on Assault Bike (woof)
18 thrusters
45 CTB (No more than sets of 5, almost all butterfly! Felt actually easier to butterfly than my old kip!)
755, yowch. 

This was fun! Not a ton of attack tonight but just made the best out of it. Movement felt great.

Saturday

A.  Power Clean from pause above knee + clean from pause above knee x 2+1 x 5 sets.. build off feel here
Up to 275. GREAT practice in getting bar to hips.
https://www.youtube.com/watch?v=eQcQyEwJcDE

B.  SDL @ 115% x 3 x 4 sets

325, ohh my thumbs. No straps. Worked on tight back and strong pull off the floor.

C.  Clean RDL @ 90%  x5 x 3 sets
330. Felt strong. Good on the hammy's

*after each set do 3 tall depth jumps

+

10.9.8.7 — >`1

Heavy Tire Flip

Strict HSPU

rest as needed

400m run @ 1:20-1:25 pace

30 sec. double kb front rack hold @ 55# per hand

rest 60 seconds

x7 sets

Made some mod's on testers/training. Had a bunch of buddies in town so we did...

10,9,8,7,....1
30" BJ's
Strict HSPU's

4:37, HSPU's unbroken. Felt great! Bounded box jumps after set of 7 from there on out. Was stepping down at first. BReathing felt great on this.

Rest 5:00

5 Sets for time:
Run 400m @ hard effort (200m down and back)
KB's while partner ran to halfway point
Rested while partner ran the back. (200m, so about :40 rest) 

Oh man this hurt. Two teams of us and it turned into a race. First 400 was probably 1:30. Great training day!