Friday May 31st, 2013

May 31, 2013

12 - DL mod + Upper body stamina + short AD tester

A. DL, build to a "tough-ish" single - no fails

B. For time:

40 Kipping HSPU

30 Strict Pronated Chin-ups

20 Wall Climbs

made up the CGBP I missed from yesterday, added some GH Raises and tweaked the UB portion a bit. 

A. 505.  --little more than tough but no fails.  485 probably was the tough one but wanted to get an official 500+ in the books and knew it would come up. Besides the back rounding I need to use legs and stay on heels more. Appears I rocked up to balls of feet. 

pat DL - 505 from pat skinner on Vimeo.

B1. CGBP 1-1-1.

235,245,250.  250 was very close to a miss. 

B2. GH Raises   5 sets of 12 with bands. 

C. tweaked the UB portion a bit since it was close to first portion of regional WOD 6 and I wanted to see how I'd compare

So I did 

100 DU's  ----58s

50 HPSU---- complete @ ~6:05

40 T2B-----   complete @ 8:23

30 strict chins :  12:12

I saw guys coming off the T2B around 11 minutes at Northeast regional, which seems absurb since I am terrible at HPSU and was off at 8:23 and felt fine. The axle jerks would definitely have been tough but having a lot of time on them certainly would've helped. 

5k @ 75% tomorrow

Thursday May 30th, 2013

A. Snatch, build to a max

B. Clean and Jerk, build to 90% RM for a single - no more

C1. FSq @ 20X1, 1-1-1, 2 min - start heavy

C2. CGBP @ 20X1, 1-1-1, 2 min - start heavy

*didn't do C1 or C2, because I was sick the day before and today. Did not keep any food down for 2 days and it left me feeling weak. Actually had to use restroom 2x during hour session. Was down about 7 lbs. 

A. 185.  missed 195x2 and 208x2. 

snatchmiss208 from pat skinner on Vimeo.

B. ended up stopping at ~90%, 242, due to being extremely weak from not eating for 2 days. 

No part C.  

May 27th, 2013

May 27th, 2013
Max cals on Airdyne in 10 minutes - 218. This number doesn't even make sense. I think my PR is 243 or 252 I couldn't find it. I rested 10 minutes than did it again on a different more generous bike and got 232 with what felt like similar or worse effort. 

The 218 doesn't make sense since last May, Ryan and I got 401 calories in 10 minutes with a 30s on, 30s off protocol averaging 20 cals per 30s. Using that protocol I could have gotten 20c while ON and 3 cals pedaling super slow for 30s and gotten a 230.

Video of partner 400FY below. 
http://ptscrossfit.blogspot.com/2012/05/10-minute-partner-airdyne.html

Still getting stronger which is what I'm shooting for. I'll just have to get a new Airdyne for more consistent readings. Looking forward to going to an Oly coach on Thursday, hoping to pick up a few things. Would like to snatch 205 and CJ 275 on Thursday, that would be ideal. 

May 25 and May 26, 2013

May 26th, 2013

 20 min AMRAP - no chin-ups

20 minutes @ 90%:

1k Row

3/arm TGU's @ 24kg

6 Right Arm KB Thrusters @ 24kg

6 Left Arm KB Thrusters @ 24kg

3 rounds plus 76m rowed. I am not very good at TGU's.  Training partner beat me on this one.

May 25th, 2013

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

A. Back Squat @ 20X1, 1 rep @ 65% RM + Chains x 6 sets, 1:30 min

B. 30 Burpee Ring Muscle-ups for time

C. Complete 1 round per min for 10 mins:

50 DU's

6 C2B Chin-ups

A. 225 + 80# chains each set. Bar was moving fast, felt good. 

B. 9:52 oof. Much harder than I thought it would be. Muscle endurance was the limiter. First 10 in about 1:20. Started to slow greatly and had probably 3 or 4 misses.  Got to 22 at 7 minutes. 

C. got first 6 rounds on the minute. slowed after that. completed the 10 rounds in 11:29. 

May 20th to 24th, 2013

May 24th

5 - Jerk intense + Clean moderate + Snatch tech + Burpee LEnd

A. BTN Split Jerk, max

B. Squat Clean Cluster, 1.1 @ 225lb x 5 sets, 2 min

C. Snatch Balance. High Hang Squat Snatch, 2.2 @ 115lb x 5 sets, 2 min - pause for 1 sec in full squat every rep

D. 15 Burpees as fast as possible per min for 3 minutes (compare to cycle 2)

A. 255. missed 265 once. Felt better than last time. Think I can do 275 once I get comfortable with it. 

B. complete. felt sorta heavy today for 225. 

C. complete. felt fast. 

D. 29s,30,31. 11s fast than last time.  Did with 2 other guys that helped push and muscle endurance felt better. 

May 22nd 

 MAP Low %'s - Row

"Jackie"

5:59.  3:23 row. 40/10 on thrusters. 20/10 on chins. Think I can go 10-15s faster with some more mental toughness to stay unbroken. Still pleased to go sub 6. 

May 21st, 2013

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

A. Power Clean. Split Jerk. BTN Split Jerk, 1.1.1 @ 195lbs x 6 sets, 2 min

B. DL, 1 rep every minute for 10 reps @ 75% RM - drop each rep, focus on speed off floor

C. Prowler Sprint, 20 sec ALL OUT @ moderate load x 5 sets, 3 min rest

D1. Weighted Parallel Grip Chin-up Cluster @ 20X0, 2.2 x 5 sets, 1:30 min

D2. Standing KB Press @ 24kg/arm @ 20X0, AMRAP x 5 sets, 1:30 min

A. complete but did last 4 sets with 2 split jerks as lowering to behind the neck was hurting shoulder. 

B. complete @ 375. 

C. AD sprint subbed.

D1. 45# x 3

D2. could not press 55 KB due to shoulder pain in right shoulder at bottom of press. 

May 11- May 16th

May 16th

 DL mod + Upper body stamina + short AD tester

A. DL, 1 rep every minute for 10 minutes @ 85% RM

B. Ring Muscle-ups, 1-->6 unbroken for time

C. 3 rounds for time:

30 KBS - 32kg

30 cals AD

A. complete at 425.  Would live to test the DL 1RM.  Haven't pulled a 1RM in 18+ months. 

B. 3:05. Long breaks before 5 and 6. 

C. 7:45. eh. 90% effort I'd say. Last round on bike was best by far. 

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

May 15th 

A. C&J, build to a heavy single

B. Above Knee Hang Power Snatch, build to a heavy single

C1. FSq with Chains @ 22X1, 2-2-2-2, 2 min

C2. CGBP with Chains @ 20X1, 1-1-1-5, 2 min - go for a really tough 5 on last set

A. 265 - PR.  275 is in there right now. Just need to clean up jerk. It is getting better at low weights. Still need to get head through on heavier (250+) weights.

B. 175- had very little time here. 

C1.  255,265,275,290(1) 

C2. all sets with 80# chains.  185, 190,195, 155

I only took the 2 days rest in the cycles before because I was on night shifts. Back on days for a bit so I took 1 day of rest. Felt fine. 

May 14th- rest

May 13th MAP Low %'s - AD

15 x 75 sec AD @ 75%/45 sec AD @ 50%

561 cals.  Consistent output throughout. 

May 12th.  20 min AMRAP - no chin-ups

20 minutes @ 90%:

100m Prowler Push @ unloaded 

10/arm KB Snatch @ 24kg

20 Burpees - no jump @ top

5 rounds plus 33m with Prowler. 33m turn around.  High, Low then High handles. Felt more like 80%. 

May 11th.  BSq mod with Chains/CU + MU's + short DU tester

A1. Back Squat @ 20X1, 2 reps @ 60% RM + Chains x 5 sets, 1:30 min

A2. Weighted Pronated Grip Chin-ups on Rings @ 30X0, 2-3 reps x 5 sets, 1:30 min

B. AMRAP Ring Muscle-ups x 1 set for time

C. 10 rounds for time:

25 unbroken DU's

6 unbroken Push Press @ 115lbs

6 unbroken C2B Chin-ups

A1. complete with 210 + 80 in chains.

A2. 45,50,60,60,60

B.  9

C. Only did 8RFT then had a bathroom emergency.  8RFT in 10:32. 

8 - MAP Low %'s - AD

15 x 75 sec AD @ 75%/45 sec AD @ 50%

9 - off

10 - off

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

A. C&J, build to a heavy single

B. Above Knee Hang Power Snatch, build to a heavy single

C1. FSq with Chains @ 22X1, 2-2-2-2, 2 min

C2. CGBP with Chains @ 20X1, 1-1-1-5, 2 min - go for a really tough 5 on last set

12 - DL mod + Upper body stamina + short AD tester

A. DL, 1 rep every minute for 10 minutes @ 85% RM

B. Ring Muscle-ups, 1-->6 unbroken for time

C. 3 rounds for time:

30 KBS - 32kg

30 cals AD

May 10th, 2013

5 - Jerk intense + Clean moderate + Snatch tech + Burpee LEnd

A. Split Jerk, build to a max

B. Above Knee Hang Squat Clean. Squat Clean, 1.1 x 5 sets, 2 min - 1st set @ 205lb, add 10lbs per set

C. Muscle Snatch. Snatch Balance. Below Knee Hang Squat Snatch, 1.1.1 @ 115lbs x 8 sets, 1 min 

D. 2 sets ALL OUT:

15 touch n go Power Clean @ 115lb

15 Lateral barbell burpees

3 min rest b.t sets

Mentally I need a little variety in the conditioning right now so I did

2 sets all out. 

20 sand bag cleans to shoulder 10/side.  with 60# bag. 

prowler sprint ~30m with 140 lbs loaded. 

rest 3 minutes

A. 265.  Missed 255 and 265 x 2.  I knew the misses were technical so tried it a third time and got it. Lifetime PR, more in there I think. 

Pat sj. 265 from pat skinner on Vimeo.
 

B. started at 215 since it felt good.  215,225,235,245,255.  No problem on any. 

C. compleete x 6 sets.  Started to run short on time so cut a couple sets. Felt really good. 

D. subbed a different piece in here. see above. 

Through May 8th, 2013

May 8th-

2k row:  6:48.  Pr is 6:39.  forearms lit up and a bit out of shape at the moment. 

May 7th

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

A. Power Clean. Front Squat. Split Jerk, 1.1.2 x 5 sets, 1:30 min - all sets @ 175lbs

B. DL, 1 rep every 45 sec for 12 reps @ 70% RM - drop each rep, focus on speed off floor

C. Prowler Sprint, 10 sec ALL OUT @ low-ish load per min for 7 minutes

D1. Weighted Pronated Chin-up Cluster @ 20X0, 1.1.1.1 x 5 sets, 1 min

D2. Strict HSPU Cluster @ 20X0, 1.1.1.1.1 x 5 sets, 1 min - extra depth

A. 175x3, 185x2. 175 felt great so upped it a bit for final 2.  Felt good, really focused on slamming head through on SJ. 

B. complete @ 350. 

C. complete. 

D1. complete with 45#

D2. 2 sets no depth and 3 w/ 2". 

D1 and D2 were harder than expected, I think for  a few reasons. First is I was still a bit sore from volume of dips and rows a few days before. Lots of nights lately so recovery might be taking a bit longer. Other reason is I didn't really warm up these movements and just dove in after prowler. 

May 6th-

Snatch intense + Snatch moderate + BSq/Bench intense

A. Squat Snatch, 1 rep x 15 sets, 1:30 min - 5 sets @ 155lb, 5 sets @ 175lb, 3 sets @ 185lbs, 2 sets above 185lb if you make the 185lb

B1. Back Squat @ 20X1, 1 tough rep x 10 sets, 1 min - no maxing

B2. CGBP with Chains @ 22X0, 1 tough rep x 10 sets, 1 min - full pause on chest

A. Did the following  155x 2 (missed 2x), 165x2, 175x3 (missed 1x) 185x1 (missed 2x), 195x1 (missed 2x).   first and second pull are fine. It is overhead and in position but I was missing today because I couldn't firmly lock it out overhead. That's why I did a few extra reps.

B1. 275, 295, 305,315,315, 325x4, 305. 

B2. all sets with 80# chain added.  145,160,170,175,185, 175, 180x4. 

I typically don't lower the weight but with squatting and benching alone today I did not want to miss.  

May 4th-
running complete

April 28th to May 3rd, 2013

May 3rd, 2013

A. DL, 1 rep every 30 sec for 10 minutes @ 80% RM

B1. Strict Ring Dips, AMRAP x 4 sets, 1 min

B2. One Arm DB Rows @ 20X0, 12-15 per arm x 3 sets, 1 min (30 sec b/t arms) - use @ 32kg KB

C. 5 rounds for time:

5 Ring MU's

30 cals AD

A. complete at 405 lbs.  Little sloppy towards end. 

B1. 21,15,13,12

B2. 15,15,13,15

C 10:17.  Still not mentally going to pain cave.  

May 2nd, 2013

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 @ 20X1, 3-3-2-2, 2:30 min

C2. CGBP with Chains @ 20X1, 3-3-2-2, 2:30 min

A. 185.  Missed 195 x 4.  Each time was super close. Missed once for slow turnover, missed because wasn't tight enough in bottom x 2, missed because bar was forward once. All pulls were really good and probably could have power snatched them all. 


snatch miss 195 4-13 from pat skinner on Vimeo.


B. 255.  265 failed jerk.  Best CJ since October 2011. Still see so much that could be improved with jerk.  Think I will get 265 by end of May. Clean is easy. Feel a bit tired out of clean but need to smash head through better and 265 jerk is doable. 

CJ 255- 4-13 from pat skinner on Vimeo.


C1. 245,260, 275, 275(f in bottom).  Was fried by here. Just didn't have much pop on FS. 
C2 all sets with 80# chains added.   165, 180(2), 185, 190 (1)   

Took off April 30th and May 1st as I was on night shifts and I do better lifting heavy with another day of decent sleep. 

April 29th, 2013

8 - MAP Low %'s - AD

15 x 60 sec AD @ 75%/60 sec AD @ 50%

504 calories

April 28th 

 20 min AMRAP - no chin-ups

20 minutes @ 90%:

40 cals AD

30 KBS - 32kg

20 Burpees

4 rounds.