April 27th, 2013

A1. Back Squat @ 20X1, 3 reps @ 55% RM + Chains x 5 sets, 1:30 min

A2. Weighted Supinated Grip Chin-up Cluster @ 30X0, 1.1.1 x 5 sets, 1:30 min

B. Bar Muscle-ups, 5 unbroken per min for 5 mins

C. 3 rounds for time:

10 C2B Chin-ups

100 DU's

A1. complete with 195 + 80#'s chains.  felt good. 

A2. 70# x 5 sets

B. - these tear my hands up and wasn't up for that today. Did rings after set 1. 

C. 5:11.  not digging up, but still good to get some breathing in. 

April 24th and 26th, 2013

April 26th Jerk intense + Clean moderate + Snatch tech + Burpee LEnd

A. Push Press. Split Jerk, 1.1 - build to a max set (until push press fails)

B. Power Clean Cluster, 1.1 @ 80% RM x 6 sets, 1:30 min

C. Squat Snatch. Below Knee Hang Squat Snatch. Snatch Balance, 1.1.1 x 6 sets, 1 min - all sets @ 125lbs

D. 15 Burpees as fast as possible per min for 3 minutes

A. 240- PP PR.  Failed PP at 245.  Was feeling good so hit 255 SJ which is a training PR. 

B.  3 sets @ 235, 3 sets @ 240.   Little over 80% but all reps were good and clean. 

C. complete. Good.  Worked on speed and getting under. 

D. 32,32,37s.   

Notes: Really liked the complex for A and C.  doing the SJ a little tired (as if I had completed a clean) after the PP was good tech practice for me.  Snatch complexes are always helpful. 

SJ- 
pat- SJ- 255 from pat skinner on Vimeo.

PP

April 24th- MAP Low %'s - Row

5 x 1k Row @ 75%/2 min Row @ 50% - damper 3

3:42, 3:44, 3:337,3:37, 3:38

April 23rd, 2013

A. Squat Clean. Split Jerk. BTN Split Jerk, 1.1.1 x 6 sets, 1:30 min - all sets @ 165lb

B. DL, 2 reps per min for 10 mins @ 65% RM - drop each rep, focus on speed off floor

C. Prowler Sprint, 18 sec ALL OUT @ low-ish load x 5 sets, 3 min b/t sets

D. 5 rounds for time:

10 Strict Supinated Chin-ups

10 Strict HSPU

A. complete. emphasis on chest up. This is easy to accomplish with light weights. Gets harder as load increases. 

B. complete at 325, forgot to drop each rep. 

C. complete with 80# added to Butcher. Last 2 were tough. Maintaining high turnover here. Might add a bit more to load. 

D. 13:32.  1st round 56s unbroken. after that split the chins in 2 sets and HSPU in many. 

April 22nd, 2013

April 22nd

 Snatch intense + Snatch moderate + BSq/Bench intense

A. Above Knee Hang Squat Snatch, 3-2-1-3-2-1, 3 min - moderate on 1st wave, go hard on second wave

B. Squat Snatch Cluster, 1.1 @ 155lb x 5 sets, 2 min

C1. Back Squat with Chains @ 20X1, 3-3-3-3-3, 2:30 min

C2. Medium Grip Bench Press @ 20X1, 3-4 reps x 5 sets, 2:30 min

A. 145,155,165,  155,170 (1..F) 180 F.  Just missed 180 actually lost it on way out of bottom which never happens.  Just needed to be tighter at 180. 

B. complete x 4.  short on time. missed once. 

C1. 185,205,225,245,245  ---all sets with 80# chains added. Felt good for high bar. Changed my foot position a bit and squatting has felt much better lately. Too light on set 1,2. 

C2.  185, 205, 220, 230x3, 230x3. 

April 19th, 2013

April 19th, 2013

A. DL, 3 touch n go reps per min for 10 mins - use 70% RM

B1. Push-ups, AMRAP in 60 sec x 3 sets, 1 min

B2. One Arm DB Rows @ 20X0, 15-20 per arm x 3 sets, 1 min (1 min b/t arms)

C. For time:

50 Air Squats

50 cals AD

35 Goblet Squat @ 32kg

50 cals AD

20 Goblet Squat @ 40kg

A. complete at 350. got tough towards the end. 
B1. 44, 46,40
B2. 35x20, 45x20, 45x20
C. 11:23.  Yea I have no desire for this kind of stuff right now. This was a complete mail in. 80% effort probably. Just have no desire for painful work right now. 

z1 run tomorrow then this 2 week cycle is complete. 

Thursday April 18th, 2013

Took the 16th and 17th off as I worked night shifts and didn't feel up for heavy lifting on 17th. Still will get a rest day following the z1 run which will now be on Sat.

Snatch intense + C&J intense + FSq intense/CGBench intense

A. Squat Snatch, build to a heavy single

B. C&J, build to a heavy single

C1. FSq @ 22X1, 3-3-3, 3 min

C2. CGBP @ 20X1, 3-2-1, 3 min

A. 195.  missed it once got it 2nd time. PR for a squat snatch. missed 205 x 2. Close. Need to be tighter in bottom.  

B. 240. missed 250 jerk at 250 x 3. It's there with a tiny bit more tech work on jerk. 230 and 240 felt good. I WILL CJ more than 260 at OPTathlon this year. 

C1.  215 x3.  I was out of gas by here.   That tempo gets tough.

C2. 195, 215, 235.  Too light. No spotter and just getting back to benching. 

snatch 195 4-13 from pat skinner on Vimeo.

April 14th and 15th, 2013

April 15th

MAP Low %'s - AD

30 x 30 sec AD @ 75%/30 sec AD @ 50%

504 calories. About 11 per 75% efforts and 6 per 50% efforts.

April 14th

 20 min AMRAP - no chin-ups

20 minutes @ 90%:

20 Wall Balls - 20#

250m Row

20 DL @ 95lbs

250m Row

5 rounds plus 20 WB plus 100m rowed.  

Added a tiny bit of extra work at completion of the AMRAP. 
A1. weighted sit-up feet anchored 20 reps. Rest 1 minute.  --45#, 55#,, 55#
A2. 45# plate hold for max time. Rest 1 minute           62s, 50, 48

April 12th and 13th, 2013

April 13th, 2013

 BSq mod with Chains/CU + MU's + short DU tester

A1. Back Squat @ 20X1, 5 reps @ 50% RM + Chains x 5 sets, 1:30 min

A2. Weighted Parallel Grip Chin-ups @ 30X0, 3-3-2-2-2, 1:30 min

B. Ring Muscle-ups, 4 unbroken per min for 6 mins

C. For time:

150 DU's

15 Power Clean @ 115lb

150 DU's

A1. 205 +40lbs of chains x 2.  215+40 lbs of chains.  225 + 40lbs of chains x 2.  I only have two chains right now. 2 more coming in the mail so I can do these properly in future. 

A2. Done on rings.  35,50,70,88,93.  Way too light on the 3s. 

B. complete. 

C. 4:16.  unbroken on 1st set of DU's. PC started in singles then got some doubles and triples in to finish. Last set of DU in sets of 30. Faster PC was best way to make up time. Felt pretty good though. 

April 12th 

 Jerk intense + Clean moderate + Snatch tech + Burpee LEnd

A. Split Jerk, 3-2-1-3-2-1, 3 min - only the singles should be max effort

B. Above Knee Hang Squat Clean. Squat Clean, 1.1 x 5 sets, 2 min - start @ 205lbs, add 10lbs per set

C. 3 Position Hang Squat Snatch (above knee, below knee, floor), 1 rep per position x 5 sets, 1:30 min - all sets @ 115lbs

D. AMRAP Burpees to 6" OH in 60 sec x 3 sets, 60 sec rest

A. 185,205,225, 195,215, 245.   Failed at 240x2 before going up to 245 and hitting that.  Hit jaw on way up on 2nd 240.

B. 205,215,225,235,245.  Think I would have hit 255 today, felt good. 

C. Complete.  This was hard to get shoulders loose and proper after. Snatches tech work probably needs to come first in the workout for me. 

D. 24,23,21.  Ugh. I really didn't feel like doing this. Pushed through best I could. Breathing good, pop started to fade on set 3. 

April 8th to 10th

April 10th, 2013

MAP Low %'s - Row

10 x 90 sec Row @ 75%/90 sec Row @ 50% - damper 3

7310m.  Felt ok. about 420m for 75% and 310m for 50%. Spent a good 15 mins on shoulder mobility, foam rolling. 

April 9th, 2013

 C&J tech + DL Speed + Prowler ALEnd + Vertical CP Battery

A. Power Clean. Split jerk. Behind the Neck Split Jerk, 1.1.1 x 6 sets, 1 min - all sets @ 155lbs

B. DL @ 11X1, 2 reps per min for 12 mins @ 60% RM

C. Prowler Sprint, 15 sec ALL OUT @ low-ish load x 6 sets, 2:30 min b/t sets

D. AMRAP in 15 minutes:

10 unbroken C2B Chin-ups

10 Kipping HSPU to 4" Depth

A. complete. Felt good. Shoulder flexibility feels like it is improving ever so slowly. Work on upright torso and being aggressive under bar. 

B. complete @ 300#.  Felt good til last 2 sets. Still made the weight easy but not much pop.

C. Complete. Got tough at conclusion of 4th set.

D. 4 rounds. 

April 8th 

Snatch intense + Snatch moderate + BSq/Bench intense

A. Above Knee Hang Squat Snatch, 2-2-2-2-2, 4 min

B. Squat Snatch Cluster, 1.1.1 @ 135lb x 3 sets, 2 min

C1. Back Squat @ 20X1, 5-5-4-4, 2:30 min

C2. Medium Grip Bench Press @ 20X1, 3-5 reps x 4 sets, 2:30 min

A. 155,165, 170 (1.F) 170, 175 (F.F).  Lifts felt good until 175 and I just think I was tired by then and couldn't fire properly. 

B. complete. Felt super light and fast. 

C1. 255, 265, 275, 285  -  Stayed light since this was first time back squatting in a while. Weights felt a bit heavier than normal. I'm guessing with more regular back squatting it will feel better over time. 

C2. 175, 195, 210, 220(3). --Stayed a bit conservative here too.

April 4th - 6th. Open wod 13.5

April 6th

13.5  = 108 reps. 

That's not a misprint. Made the cutoff at 3:57 and then laid on the ground for a full 75s. I was completely spent and it was a full 100% effort to make the cutoff. Chipped away super slowly on the thrusters and only ended up with 18 reps in the second 4 minutes! I put everything I had into the first four minutes and imploded last 4 minutes. Very satisfying to make the cutoff on my arch nemesis movements and a bit disappointed not to gather myself for a few more reps in the second 4 minutes. 2 hours later and just finally coming around.

Open was fun, excited to move on. 

April 4th

4th 

3 rounds in 4 minutes:

15 Thursters @ 95lbs

15 C2B Chin-ups

*Try to finish just before the time limit

+

5 min rest

+

5 sets @ 75%:

30 sec Rowing

30 sec rest

30 sec Burpees

30 sec rest

84 reps in 4 minutes. 

complete the 75% work. 

April 2 and 3, 2013

3rd

5 unbroken Ring Muscle-ups x 5 sets, 2 min

+

5 min rest

+

Complete 1 round every 2 minutes for 10 minutes:

8 KBS - 40kg

8 Burpees to 6" OH

8 Wall Balls - 30# to 10 ft

+

5 min rest 

+

3 rounds for time:

100 DU's

300m Row

*Sub 7 min

MU's complete easy

complete easy.
7:37. First round in 2:05 unbroken DU's, then it got hard and I just mailed it in. The format of the Open has made my other conditioning sessions these last 5 weeks subpar. I just don't dig in during the week. Today felt like a 90% effort. The good thing is on all the Open workouts I've felt like I gave really good efforts and did my best.  I love the Open because it is great to see everyone in the community get together and do the same workouts but I'm looking forward to getting back to regular training as it is a bit mentally exhausting even for someone with no shot at regionals. 

2nd

A. Front Squat, build to a heavy single

B. Below Knee Hang Squat Snatch, 1 rep @ 90% RM x 4 sets, rest as needed

C. Squat Clean and Split Jerk, build to a challenging single

D. OHS @ 55X1, 3 moderate effort reps x 5 sets, 2 min

A. 310.  +10 from last heavy single.  PR is 315.  Probably could've hit a PR but kept it here. 

B. 155,155, 160, 165F x2.  Went a bit over 90% RM from below knee, but it felt good. Both misses were technical at 165. Bar was high enough and speed under was good. 

C. 245.  - same as weight at Optathlon. 260 is PR from 2011 Optathlon. Felt ok but jerk was not terribly smooth. Good drive and chest up, still not quite diving under. Maybe Tall Jerks would help. Still working on shoulder flexibility as well. 

D. 95,105,105,115,115.