Tuesday, January 27, 2015

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

Friday, January 23, 2015

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

Sunday, January 11, 2015

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. 

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


+
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.


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.

C.  255, 275, 285, 295


+
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.


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


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!!!


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.

Sunday, January 4, 2015

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


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:

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.


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.


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:

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#

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:

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.


+

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

Sunday, December 28, 2014

12/22/14 - 12/28/14 - Training

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

Done EARLY this am. Felt great. Averaged same cal per set. 

Afternoon:
gymnastics session
Done. Great session. Got that pump.

PM
A.  Snatch balance + OHS; 7 sets @ 1+1.. feel this out on the build with your wrist
Up to 245. Missed 255. Just threw it a little forward. This is feeling better.


B.  BB back rack angled step ups @ 20” box; 5/side x 5 sets…

135,155,165, 175, 185. These felt great. Stronger for sure.

C.  Clean - comfortable HS for the day 

345. 20# PR. This felt "comfortable" today. Just one of those days that you know it's there.
Sets were: 225, 255, 275, 295, 305, 315, 345. 

345 PR:

+
14 minutes on the clock
30m front rack kb carry - 55#/hand
5 bar MU
15 bS @ 95#
20 double unders
10 T2B

4 + 15 back squats at the buzzer. Was going to go easy pace on this tonight as it was a really long day, but started feeling good in the middle so hit it hard from then on.
All movements unbroken and smooth.

Tuesday
AM
10 minute warm up
+
20 sec. on rower @ damper of 10 —— goal is sub 1:20/500 hold
rest 2:30
x7 sets

This felt strong today. Long time to wake up though. Definitely a little groggy from yesterdays training. No problem holding pace. Last one was really strong. 1:16 for most.


Afternoon
A.  BN Squat jerk + frt rack SJ (1+1) x 5 sets.. just off feel here… work in hip mobility work bt. each set

Up to 295#. Not much squat in there but split jerk felt good. OH work is really paying off.

B.  Power Clean  @ 80-85% x 10 total reps.. done as doubles in the beginning
295 for all sets. A little heavy today.

C.  SDL @ 95% x 5, 100% x 5, 105% x 5 x 2.. mimic set up and pull for snatch here
265, 285, 305. Felt good. Strong.


PM
3 rounds @ 85% effort
10 strict HSPU
10 DL @ 275
10 box jump overs, 24”
10 T2B
500m row @ 1:44 pace
rest time = work time bt. rounds here

Done. Great session. Close to same time each set. 3:27, 3:33, 3:23
Everything unbroken. A little faster that 1:44 each set for row. 

This felt great. Hands hurt quite a bit and a little tired but GREAT breathing.

Wednesday

Short on time for Xmas eve. Combined all sessions. GREAT gymnastics session.

AM
60 minutes steady AD ride here
*every 5th minute do some hip mobility work + handstand walking

Afternoon
gymnastics work

HS Walk Turnaround. Some improvement here. BTW, shoulders were SMOKED from 60 strict ring dips.

Ring Support Tuck Hold:

PM
A.  Front rack walking lunge step x 10-12 steps x 3 sets
165, 175, 185. Knees hurt on this today.

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

65, 75,85. Feeling better on position

C.  1/4 FS @ 80-90% x 5 x 3 sets
Used 365 for all sets. Felt great. Good CNS jazz up

Thursday
active recovery day today in the pool - 
40-60 minutes.. you choose here

Nothing open. Busy day travel. Some mobility work in evening.

Friday
AM
7 rounds
250m row @ 1:31/500 pace
50m FW  @70#/hand
30 sec. amrap double unders
rest 90 seconds

Done. Around 57 DU's each set. Felt great to breathe. Love these intervals.

Afternoon
gymnastics 

Done. Great sessions with buddies. False grip is getting better.

PM
A.  Snatch; 85-90% x 6 total reps
235, 245, 255, 255, 255, 255 Feeling a little better. Still not as sharp but getting there.


B.  High Hang Clean; 5.4.3.2.1.3
235, 255, 275, 305, 325, 305 

Ohhhh feeling good and jazzed up tonight.

305 x 3 UB:

C.  Box Squat x 2 reps @ 60-65% on the minute x 12 sets
295 for all sets. Strong.

+
10 minute amrap
3 S2OH @ 135
3 FS @ 135
3 CTB
6/6/6
9/9/9
etc...

Made it to 18 S2O + 10 FS.  This felt awesome tonight. CTB's all unbroken and butterfly each set. BIG improvement here. Just felt great. 

Rested about 20 minutes then jumped into a Big partner workout with my mom on a team at Faction tonight. Nothing crazy, just some burpee box jump overs and light power cleans. Good fun. Energy is really good right now.

Saturday
A.  power Clean from pause above knee + clean from pause below knee x 2+1 x 4 sets.. nothing over 75% here

Up to 255. Hands and collar bone is chewed up today. Skipped squat at just did 3 hang powers at pause position. Knees are tender.

B.  SDL @ 120% x 3 x 5 sets.. mimic set up and pull for snatch

345 for all sets. Strong.

C.  BN jerk grip push press x 3 x 5 sets
225, 255, 275, 285, 295 Felt strong here. All tng. 

+
3 rounds for time
7 DL @ 365
14 strict ring dips
rest 60 seconds
max effort handstand walk in 3 minutes

rest 7-10 minutes

3 rounds for time
50 cal row
150 double unders

50m Bb OH walk @ 185#

1:40 All Unbroken. Whoa this felt great. Rings dips felt reallllllllllly strong. DL's easy. Felt GREAT to say f it and sprint.
+
45m. Kinda bad here. I was a little toast from 3 RFT.
+
18:35, Row was a little slow feeling. Around 1100 cal/hr. 2:40 or so for 50 cal. DU's in 2 to 3 sets each time. Tough. 50M OH walk unbroken, dropped to shoulders halfway to turnaround. Easy here. 

Another great day. Felt awesome. Good energy. Going to work hard to rest up well and prep for another amazing training week!

3RFT Tester:




Thursday, December 18, 2014

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!

Sunday, December 14, 2014

12/8/14 - 12/14/14 - Training/Milford Traincation

Monday
AM
20 minutes on the AD -
30 sec. @ 80%
30 sec. @ 50%

Done. Felt great.

Afternoon
gymnastics work

Great session.

PM
A. Snatch balance + OHS; 3+2 x 2 sets, 2+1 x 2 sets, then 3 snatch singles building from here on the 2 minutes

165,185, 205, 225
Built up to 245 snatch. Felt a little heavy.

B.  BB back rack angled box step ups @ 20” x 5/side x 5 sets
135,145,155,165,185

C.  2 position clean (ground + above knee) @ 65-75% - EMOM x 12 minutes
235-275, about 5# increments. Felt STRONG and fast here.
+
5-7-5
front squat @ 225 *taken from ground
lateral burped box jump over, 30"
muscle up

4:45, ouch. Everything unbroken but stung bad. 5 and 7 fast, then last 5 I hit a wall. Had fun though!


Tuesday
AM
10 minute bike warm up
+
15 sec. bike sprint @ max effort
rest 2:15 x 12 sets

Done. Strong here. Calories get higher each week.

PM
A.  BN Clean grip push press x 3 x 5 sets. hold each rep for 2 sec. OH
225, 245,255,275, 285X (missed last rep) Hold was tough. Liked it.

B.  Power Clean from blocks above knee x 8-10 total reps @ 80-85%.. done mostly as doubles here
275-295. Did a double at 295. Felt strong.

C.  1/4 FS @ 115% x 3 reps x 4 sets *hold last rep for 10 sec. in front rack
Skipped. Knee was feeling weird.


+
3 rounds @ 85% effort
10 strict HSPU
10 hang PS @ 135#
10 T2B
500m row
rest time = work time

Around 3:00/set. Faster each set. 1:45/1:50 for row.


Wednesday
AM
40 minute steady effort on AD
every 5th minute get off and do a max effort strict handstand hold + 50ft. heavy FW

Added to PM.

Afternoon
gymnastics work

Done. Great sesh.

PM
A.  Front rack bulgarian split squat x 5/side x 3 sets
Pretty light here. Up to 135.

B.  CDL @ 90% x5, 95% x5, 105% x 5 x 2
330, 345,385. Strong.


C.  Snatch Squat press x 3 x 3 sets
Light. 65,75,75

D.  DB bent over row x 5/side x 3 sets
85# for all sets.

accessory work:
static weighted GHD back ext. hold - x 20 sec. x 3 sets
Strict pull up — progress just a bit from last week.. see how arm feels again

All good here. Arms feels good. Did some Glute ham raises as well.


Thursday
Travel day

Friday - Sunday @ CFM (conditioning workouts will shift a bit from what is below)
Monday
AM
gymnastics work
Great session. Took my time, which was a lot longer than everyone else, haha. 

PM
A.  Snatch; 8-10 total reps @ 80-85%
Doubles up to 245 for 3 sets. Felt strong. Working on bent wrist catch overhead. Helps.

B.  C&J; E2MOTM complete 1 rep @ 80-85% for 5 total reps.. after each do do 2 max effort broad jumps
Done. 295-305 for all sets. Felt really strong.


C.  Box Squat x 5 reps x 5 sets… build a bit from last week
Dropped to 3 sets at 275 due to time. Had to start team Work out.. Felt fine. 

+
12-9-6
hang squat clean @ 205#
bar Mu

rest 7 minutes

7 minutes on the clock
750m row
then amrap
10 CTB pull ups
40 ft. handstand walk

3 person team: 1 person works at a time.
Row 2k
50 PC - 205#
50 Muscle Ups
50 burpees (everyone does 50)

This was fun! 750m row at about 1:40, PC in triples each. MU's in 5 sets.
Burpees fast and finished strong.


Saturday
A.  Drop Snatch x 3 x 3 sets… light weight here.. just warm up work and more stretching for shoulders w/ barbell positioning

Up to 115. Light and fast. Shoulders are a little tired and tight from yday. Lot's of overhead accessory work.

B.  PC - 80% of last weeks triple - x 3 singles x 3 sets

225 for all sets. WHOA felt sharp and fast. Should have hit it.

C.  Snatch DL @ 95% x 5, 100% x 5, 105% x 5 x 2
*after each SDL do 3 jerk dips @ 90% x 33x1 tempo

275, 285, 305. 335 for jerk dips. Felt strong.
+

conditioning workout with crew at CFM

Leg Day Champs Team Training:
For Time:
100 Thrusters - 135# (Bar can't touch ground, switch every 10)
100 CTB Chinups (Someone has to be on bar at all times, switch every 10)
100 cal A/B (change partner every :30)
Time?? But A/B hurt like hell. Felt good on thrusters and CTB's


Rest 7 min.

Partner 2k Ski Erg for Time

Sub 7