1/26/15- 2/1/15 - Training

Monday

AM

30 minute easy run… just get the legs moving here

AFternoon

gymnastics work

PM

A.  BN snatch grip push press x 3 x 3 sets… go off feel 

B.  Clean; 70%x3 singles, 75%x3 singles, 80%x3 singles

+

15-12-9

Muscle up

50 ft. BB front rack walking lunge @ 155#

A. Felt strong! stopped at 275 for a tng triple. 

B. 255, 275, 295. All fast singles. Felt easy.

+

11:08

eww spicy. Instead of just front rack, I did Back for first round, then did front for second, then did OH for third. Fun workout! MU's were 6/5/4, 5/4/3, 4/3/1/1

Tuesday

AM

250m rower - damper of 10 - @ 1:28 pace

30 sec. amrap double unders

rest 60 sec.

x5-7 rounds

Afternoon

A.  2 position power snatch; top of knee + ground (2+1) x 4-5 sets..off feel

B.  BN PJ + Ft rack SJ; 2+2x2 sets @ 70%, 2+2x2 sets @ 75%, 1+1 x 2 sets @ 80%….rack and reset bt. BN and Frt rack

C.  CDL; 95%x5, 100%x5, 105%x5x3 sets

*immediately after go into 10 unbroken strict HSPU

PM

8 minutes @ 80% effort

7 DL @ 185

35 double unders

7 box jump overs, 24"

rest 3 minutes

8 minutes @ 80%

10 strict ring dips

10 DB power snatch@ 70# *alternating

rest 3 minutes

8 minutes @ 80%

15 t2B

15 cal on rower

Wednesday

AM

gymnastics work

Afternoon

A.  Front Squat; 70% x 3 reps on the 2 minutes x 14 minutes

B.  High Hang Clean + Clean from pause above knee (1+1) x 4-5 sets

C.  CtB pull up x 18 UB reps x 3 set

PM

300 cal row

every 50 cal do a 50 ft. handstand walk

Thursday

off

Friday

AM

gymnastics work

Afternoon

A.  Snatch; 70%x3, 75%x3, 80%x3, 85%x3

B.  Box Squats x 3 reps on the 2 minutes x 7 sets.. building in weight of feel here

C.1  BB back rack box step ups x 5/leg x 3 sets, rest 30 sec.

C.2  MU x 3 UB on the 30 sec. x 60 sec. (6 reps for the minute)

PM

3 rounds for time

10 barbell facing burpees

15 C&J  @ 135#

Saturday

AM

A.  Hang Power Clean Cluster; 2.2.2x3, rest 15 sec., rest 90 sec. @ 70-75%

B.  SDL; 90%x5, 95%x5, 100%x5x3

*after each set do 2 max effort OH throws @ 30# d-ball

+

3 rounds.. not for time

strict deficit HSPU @5” x 5 reps

50m Fw @ 70#/hand

conditioning work

500m row @ 70%

rest 60sec.

x8 rounds

*look to hold 1:40 here

Sunday

off

1/12/15-1/18/15 - Training/Wodapalooza Prep

1.12 - 1.18

Monday

AM

50 cal on the AB @ 90% effort

rest 2 minutes

15 minute steady run

Afternoon

gymnastics prep work

PM

A.  Snatch balance + OHS; 1+1 @ 80-85% of snatch x 4 sets *hold OHS in bottom for 3 sec., work on rock bottom position here

B.  Clean and jerk; 80% x 3 singles

C.  MU x 3 reps every 30 sec. x 5 sets

+

9-7-5

hang squat clean @ 225

burpee up and over box jump, 30"

Tuesday

AM

10 minute warm up

+

40 sec. AB sprint @ 95%

rest 3 minutes

x 3 rounds

Afternoon

gymnastics day 2 here

PM

A.  BN Strict press; 65%x10, 70%x10, 75%x8, 80%x4-5 (based off last weeks tough single)

B.  Power Clean off  blocks w/ vertical shin - 83-90% x 5 singles  - rest as needed

+

3 rounds @ 80-85% effort

10 strict HSPU

5 PS @ 155#

10 barbell facing burpees

300m row

rest time = work time

Wednesday

AM

gymnastics work - easy effort here.. if it is a lot of pressing then hold back a bit on this

Afternoon

A. Front rack forward lunge step x 5/leg x 3 sets

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

C.  Clean RDL @ 90%x5, 95%x5, 100%x5 x2

*after each RDL do 3 high box jumps

+

15 sec. row sprint @ max effort

rest 1:45

x5 sets

Thursday

off

Friday - Sunday

Wodapolooza

1/5/15 - 1/11/15 - Training

Monday

AM

3 minutes on the AB - holding over 300 watts whole time

rest 2 minutes - 

6 rounds

Done. Felt great. Just did sustainable effort on A/D, no wattage calculator.

Afternoon

gymnastics work

Done. Great session

PM

A.  Snatch balance + OHS; 1+1 x 7 sets.. building across the board from last week.. each OHS is 3-5 sec. hold in bottom.. get to rock bottom here

275! Huge improvement here. Actually missed 265, got pissed and did 275.

HEre's 255. 

https://www.youtube.com/watch?v=sibQp7vdmAo

B.  Clean @ 70-75% x 2 TnG reps on the minute x 8 minutes

255 - 275. Felt strong.

https://www.youtube.com/watch?v=kbMHWCiW0pw

+

9 minutes on the clock for max reps

20 hang squat cleans @ 225

30 MU

max cal on AD in remanding time

34 cals. Ouch. 5,4,4,4,3 on SC's, 5,4, then 3's and 2's on MUs. Fun workout.

https://www.youtube.com/watch?v=RjjFOjr11MQ

Tuesday

AM

10 minute row warm up

+

30 sec. row sprint @ max effort

rest 5 minutes

x3 sets

+

10 minute cool down

195, 195, 194

Yum. this was all out.

*look to get faster then last week for the 30 sec. rows

PM

A.  BN Strict Press - build to max in 4 attempts

B.  Power Clean off blocks - w/ vertical shin position; 70%x5, 75%x5, 80%x5, 85%x5

C.  SDL; 90%x5, 95%x5, 100%x5, 105%x5x2.. all slow TnG… focus on positions and lowering to proper set up

A. 195. Positioning is tough for me on this. 235 is best ever press from front.

B. 245, 260, 275, 290. Boom felt strong.

https://www.youtube.com/watch?v=gIkkY4LSB1I&spfreload=10

C.  255, 275, 285, 295

https://www.youtube.com/watch?v=ql5unff-shk

+

3 rounds @ 85% effort

10 ring dips

10 HPC @ 115#

10 S2OH @ 115#

500m row

50 double unders

rest time = work time

Got faster each set. Sub 1:40 for rows. Felt really fast and strong tonight.

https://www.youtube.com/watch?v=nWuafx28Dek

Wednesday

AM

60 minutes on the AD… easy effort when on the bike… holding a conversation type pace

Done early AM. Felt good.

Afternoon

gymnastics work

Done. Strong.

PM

A.  Muscle Snatch + High Hang Snatch; 2+3 x 5 sets.. building across the board from last week

B.  Back rack FFESS x 5/side x 4 sets

*after each set do 3 depth jumps onto a box (off a 20” box.. jump onto high box.. but keep reaction time on the ground fast and responsive)

C.  1/4 FS x 5 reps x 3 sets @ 90-105% of clean

D.  BB bent over row x 5 x 3

A. 145. Kept it light and fast. Felt really good.

B. Up to 185. Got tough. Glutes are sore.

C. Done. Fine. 335-385

D. 185, 205, 245

https://www.youtube.com/watch?v=9r_Dkoso2kw

Thursday

swim day -

100m swim

rest 60 seconds

x5 sets

rest as needed

25m swim - arms only

rest 45 sec. x 4

+

25m swim - kicking only

rest 45 sec. x 4

Done. All 100's under 2:00 felt smooth.

Friday

AM

gymnastics work

Did a bit of it before and after PM sesh. Holy volume on this today. Lot's of upper push and pull

Afternoon

A.  Snatch; 70%x5, 75%x5, 80%x5, 85%x5 - look to do all 5’s as EmOM, then rest 2 minutes bt. % increase

200, 215, 230, 245 for 5's. Felt GGREAT!!!

https://www.youtube.com/watch?v=9xIoKXD9EJ4

B.  Power Jerk + OHS; 65%x3+1, 70%x3+1, 75%x2+1, 80%x2+1, 85%x1+1 (if you need to widen grip for OHS then rack it and go from BN with wider grip

Up to 255. 10# more than last week and felt great!

C.  Box Squat w/ resistance; 2 reps on the 50 sec. x 12 sets @ 60%

275, no resistance but jumped out fast.

PM

Complete as many rounds as possible in 20 minutes of: @ 80% effort

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups 

12 + 5 hspu's at easy pace. Hands are destroyed. First time doing pistols in a while. Still suck at them. Blew up lower back. Breathing was easy on this though. Pullups felt strong.

Saturday

AM

500m row @ 1:39/500

rest 2 minutes

x8 sets

Done after lifting. Felt GREAT. No issues.

PM

A. PC - off blocks @ knee - 2 singles @ 80% - on the minute x 8 minutes

Done. All at 275. Hands hurt so bad. Hips felt strong but couldn't grip.

B. Snatch RDL; 95%x5, 100%x5, 105%x5 x 2

Done. Lord. Ouch. Used straps.

C. CDL  - work up to a tough single in this.. but it must mimic your set up and pull for the clean.. if your hips shoot to much or bar gets away from you then it’s over

DL'd 305 once and called it. Can't grip.

12/29/14 - 1/4/15 - Training/New Year

Monday

AM

4 minutes on the AD @ 70%

rest 2 minutes x 4

(rest 5 minutes)

2 minutes on the AD @ 80%

rest 1 minute x 4

Around 80 cal for 4’

Around 45 for 2'

Afternoon

gymnastics work

Done. Great Session

PM

A.  Snatch Balance + OHS; 2+2 x 2 sets then 1+1 for 4 more sets

B.  Clean  @70% of last weeks HS x 3 singles x 5 sets

+

3 rounds for time

500m row

10 MU

7 thrusters, 185#

A. 165, 185 for (2+2), Then 215, 235, 245, 255

https://www.youtube.com/watch?v=t1e8qRxedYI&list=UUMy0Xc74HbvFTwryjESMKMw

B. 245# for sets. Fast.

+

12:18. Thrusters UB, Row was like 1:50, 1:55, 2:00. MU’s were 5/3/2, 5/3/2, 4/3/3

Hurt good! 

Vid of tester:

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

Tuesday

AM

10 minute warm up

+

30 sec. row sprint @ max effort

rest 4 minutes

x4 rounds

+

10 minute cool down

188, 191, 191, 192.

Yowzah this got gross on the last. I was in 1:16-1:17's for most of it. 10 damper.

Afternoon

A. BN Strict press; 10.10.10.8… go off feel here.. start @ 60% of press max

B. Power Clean off blocks above knee; 65% x 5, 70% x5, 75% x 5, 80% x 5.. all singles here.. vertical shin position

C.  SDL @ 110-115% x 5 reps x 5 sets.. set up and pull mimic snatch

A. 115, 115, 125, 135. Tough. Lot of reps.

B. 225, 245, 260, 275. Worked on tech. Good reps here. Good training. Felt strong.

275x 5:

https://www.youtube.com/watch?v=0rNVnb7zbFo&list=UUMy0Xc74HbvFTwryjESMKMw

C. 315, 330 for rest of sets. Gross my thumbs my pop off.

https://www.youtube.com/watch?v=sfShSTCYVy4&list=UUMy0Xc74HbvFTwryjESMKMw

PM

5 rounds  @80% effort

10 strict HSPU

10 DL @ 275#

10 box jump overs, 24”

10 T2B

30 cal on AB

rest 4 minutes bt. rounds… keep order the same and keep times the same each round

3:00 each round. Great breathing. Felt awesome tonight. All movements unbroken. No monitor on A/D so did :90 hard. Movement took less than :90 each set.

Wednesday

AM

30 minutes on the AD  @70% effort

every 3 minutes get off and do a 30-40 ft. handstand walk + 15 sec. L-sit hold

Done. Felt great.

Afternoon

gymnastics work

Mixed with PM.

PM

A.  Snatch Squat press x 3 x 3 sets.. hold each rep OH for 3 sec.

B.  Muscle Snatch + High Hang Snatch (3+2) x 4-5 sets.. off feel

C.  Front rack walking lunge steps x 8 tough steps x 4 sets

*after each set do 3 seated high box jumps

Tired tonight. Glad it's low intensity.

A. 75,85,95 Still ugly but getting better.

B. Up to 135. Kept light and worked speed. Knees are tender.

C. 185, 195, 205, 205. No prob here.

Thursday

off - swim day

every 90-120 seconds swim 50m x 10 sets

Nothing open. 

Friday

AM

gymnastics work

Done. Pretty good session. Just a lot of strict muscle up work. Did a 25# weight strict muscle up. My false grip sucks depending on the rings I have.

https://www.youtube.com/watch?v=pkNsJX8LDhE&index=1&list=UUMy0Xc74HbvFTwryjESMKMw

Afternoon

A.  Snatch; 65% x 5, 70% x 5, 75% x5, 80% x 5

B.  Power Jerk + OH Squat (3 sec. pause on OHS); 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 2+1,

C.  Box Squat x 3 reps on the 60 seconds @ 63-65% EMOM x 10

D.  CDL @ 90% x 5 x 5 sets

A. 185, 200, 215, 230 :()

Snatching did not feel great today. I felt strong powering but not catching in squat. A little frustrating as tech just feel inconsistent. For the set of 230 x 5, I was pulling it fine, just kept catching weird. 

215:

https://www.youtube.com/watch?v=s6yMLW5w6m0&list=UUMy0Xc74HbvFTwryjESMKMw

B. %'s are too high for me on this lift. Never tried heavy weight with narrow grip. Some of them felt right, some didn't. Definitely learned something new here.

Stopped at 245#

https://www.youtube.com/watch?v=uCJwNVClgl4&index=6&list=UUMy0Xc74HbvFTwryjESMKMw

C. 308 for all sets. Legs are smoked after this.

D. 330 for all sets. Felt strong and easy.

PM

9 minute ascending ladder

3 thrusters @ 115

3 CTb pull ups

6 thrusters @ 115

6 CTB pul ups

9/9

12/12 

etc…

Finished 18's + 2 thrusters. Felt pretty good tonight. Had to combine sessions because of time so I was pretty tired starting it. Lots of squatting. Pretty happy though. Wasn't a crazy balls out effort but I had a good push. CTB's were butterfly and UB all sets. REALLY happy with this. Thrusters were 3, 6, 5/4, 6/6, 6/5/4, 7/6/5

Saturday

AM

500m row @ 1:41/500 pace

rest 90 seconds

x8 sets

Done. A little tougher than I though. No problems finished with pace though. Actually sped up. LEgs are tired from last night for sure. Felt GREAT to breathe here.

Afternoon

A.  Power Clean x 3 TnG reps on the minute x 10 minutes @ 65-75%

B.  Snatch RDL @ 90% x 5 x 3 sets

*after each Snatch RDL do 3 max effort broad jumps

+

5.4.3.2.1

DL @ 405#

deficit HSPU @ 8”

A. 225, 225, 230, 230, 235, 240, 245, 250, 255, 260

Felt easy and strong today.

260 for 3:

https://www.youtube.com/watch?v=-JHqRXsKP2Y&list=UUMy0Xc74HbvFTwryjESMKMw

B. Done. 255. Love RDL's. Feel great on the hammy's.

+

1:09 for tester. Felt great to sprint. I was amped up for this one. Should have gone with deeper depth for HSPU's. 405 never felt so light.

https://www.youtube.com/watch?v=-JHqRXsKP2Y&list=UUMy0Xc74HbvFTwryjESMKMw

+

PM Swim:

10 sets:

Swim 50m - mod.

Rest 1:00

Wanted to hit the pool and let the body loosen up. Great idea. This felt great. Legs are a little sore but all good for the most part. Feeling good. GReat training day.

Sunday

off