Training January 14th and 15th, 2013

15th

AM

3 sets @ 97%;

40 sec KBS - 40kg

40 sec Burpees to 6" OH

40 sec Airdyne

10 min b/t sets

+

20 minute Row @ 50%

20 KBS, 16 burpees, 21 cals

20 KBS, 14 burpees, 21 cals

20 KBS, 13 burpees, 13 cals

4500m row.   2:12/ 500m pace. 

PM

5 sets @ 90%:

15 C2B Chin-ups

75 Double Unders

60 sec rest

68s,69,67, 95s, 100s.   First 3 sets unbroken.  Broke DU's on sets 4,5 and CTB on set 5. Shoulder fatigue was reason for slow down. 

+

5 min rest

+

4 sets @ 90%:

20 Push-ups

300m Row 

90 sec rest

sets between 1:23 and 1:25. 

row pace was 1:37.8, 1:36.6, 1:35.3, 1:37.5.  All push-ups unbroken.  

+

5 min rest

+

3 sets @ 90%:

25 GH Sit-ups

25 Box Jumps - 30" - step down

25 Air Squats

120 sec rest

2:48, 2:53, 2:56.  GH situps unbroken.  BJ and squats slow. broke squats a few times. 

Overall with the double session today I felt fine. I didn't notice any unnecessary fatigue and I was up mentally for both sessions.  The lactic session wasn't too bad until the bike on last set where I hit a bit of a wall on last set and did not finish strong on the bike.  Second session felt good overall but a bit slow on the last triplet, just due to overall leg fatigue I guess.  

I don't mind double sessions now and again when I have the time. I'm not a regional level athlete for the Northeast region so it's not as if I need to prep for multiple wods in a day but I enjoy the training and the process of improving so when it's beneficial I can take on some more doubles.

14th

A. Power Snatch Cluster, 1.1 x 5 sets, 4 min

B. Squat Clean, build to a tough single - not a max

C. Squat Clean. Front Squat, 1.1 per min for 15 minutes - try to use 85% Clean RM

D. Press @ 11X1, 2-3 reps x 5 sets, 3 min - no failing, but all tough sets

A. 165, 172, 175, 175 (1.F) 180 F.   Not very good here. Shoulder tightness wasn't allowing to make lifts. 

B. 265.  felt good and strong here.  Tried 275 which is current PR and just missed forward a bit.   

C. 225x5, 230x4, 235 x3 , 240x3.  Felt pretty good here. Used 85% of today's single. 

D. 145, 150x2, 150x2, 152x2, 153x2.   Not good. old 1RM is 172.  Not sure I could even get 165 now. 

Training January 10th and 11th, 2013

11th

7 min @ 90%:

3 Muscle-ups

21 cals AD

5 rounds plus 13 reps. 

--10 min rest

7 min @ 90%:

15 Russian KBS - 40kg

15 Thrusters @ 65lb

15 Box Jump Overs - 24" - land on top every rep

3 rounds plus 6 swings

--10 min rest

7 min @ 90%:

8-10 Ring Dips

75 Double Unders

4 rounds plus 49 reps.  All rounds with 10 unbroken ring dips.

10th

Snatch Pull Cluster, 1.1.1 @ 100% RM x 5 sets, 3 min

+

3-4 sets @ 97%:

30 sec AMRAP Power Cleans @ 135lb

30 sec Burpees to 6" OH

30 sec Airdyne

9 min rest b/t sets

+

20 minute Row @ 50% effort

snatch pulls complete @ 205.   5# over 1RM- easier loading.  Most felt pretty good. 

13,13, 19 cals

13,11, 19 cals

14, 11, 13 cals

14, 11, 13 cals

only had time for 5 minutes row before our clients started coming in.  Spent plenty of time on feet walking and coaching though. 

Training January 9th, 2013

9th

A. Below Knee Hang Power Clean. Power Clean, 1.1 x 5 sets, 4 min 

B. High Hang Power Snatch, build to a 3RM - no dropping bar b/t reps, focus on turnover/speed under bar/receiving bar lower in squat

C. Back Squat @ 20X1, 5 reps @ 75%RM x 5 sets, 3 min

D1. CGBP @ 20X1, 3 reps x 3 sets, 2 min

D2. Pendlay Rows @ 22X0, 4-6 reps x 3 sets, 2 min

A. 235,245,250, 255(F.1),260 (F.1)   Just missed the HPC at 255 and 260. Little tight in triceps and lats so wasn't firing elbows through quite quick enough. 

B. 155.  165x2.  I struggle from high hang as it negates my decent pull. I did 170 from mid hang during throw down series wods. Just didn't have enough speed or pop from high hang to get more. 

C. 265x 2, 270 x 1, 275x2.  Bumped up the weight just a bit because squats felt really good today.  I have done this protocol a few other times and struggled with 265 for 5x5.  Today felt good with squats. 

D1. 205,215,215.  Doesn't feel great on shoulder so was a bit conservative. 

D2. 105,125,145.  First time doing this movement, started too light. 

Training January 6th and 7th, 2013

7th

5 min @ 90%:

10 Front Squats @ 95lb

10 Box Jumps - 24" - step down

5 rds plus 3 reps

--5 min rest

5 min @ 90%:

10 Burpees - no jump @ top

10 GH Sit-ups

5 rounds plus 5 reps

--5 min rest

5 min @ 90%:

15 KBS - 24kg

15 Wall Balls - 20#

3 rounds plus 21 reps

--5 min rest

5 min @ 90%:

15 Hang Power Snatch @ 65lb

15 cals AD

3 rounds plus 15 reps

6th

5 sets:

5-7 Ring Muscle-ups

120 sec Row @ 75%

120 sec rest

+

5 min extra rest

+

3 sets:

15 C2B Chin-ups

25 Push-ups

120 sec Airdyne @ 75%

120 sec rest

muscle-ups  7,7,7,6,5

rows were ~560m

all CTB and push-ups unbroken

37cals, 40 cals, 33 cals.   Chest blew up on last set and was kinda breathing hard. 

Training January 5th, 2013

6 sets ALL OUT:

10 Thrusters @ 115lb

15 sec Airdyne

Rest 8 x work time

+

10 min extra rest

+

3 rounds for time:

10 Power Clean @ 135lb

10 Burpees to 6" OH

*Sub 2:45 min is goal

Thrusters all unbroken

calories  - 16, 13,10,10,10,11

absolutely smashed after this.  little bit of raisins in between sets.

one of the sets with occasional training partner Ryan Andrew 

3 rounds for time.  Disaster after the lactic work:

3:38.  Had NOTHING on this.  No pop for the cleans and no desire to keep going. Cleans felt like 185#. The lactic power work beforehand DESTROYED me. I think fresh I might be close to 2:45. After the lactic work no chance right now.  

Training January 4th, 2013 200# snatch Pr (split snatch)

4th

A. Squat Snatch, build to a 1RM

B. Squat Snatch, 1 rep every minute for 10 minutes @ 15lbs below max load from A

C. Deadlift Cluster, 1.1.1 x 5 sets, 3 min - moderate, tough last set

A.  hit 185# for a squat snatch which ties PR.  missed 195 and 200# just barely.  Think I need to send hips back a bit amongst other things. split snatch 195 and 200#- all-time PR. 

B. chose to use 175# although I didn't hit 190 for squat snatch.

missed 175 x 2.  lowered to 165 hit that 3x, then hit 175 6x. 

C.  365, 415, 415, 425x2, 425x2.   Low back didn't feel great after 2 @ 425 so didn't try third rep.  Deadlift power has definitely gone down. I hit 495# for a single 13 months ago and I'm not so sure I'd hit that now. 

Started split snatch with 195 and hit that and then hit 200# split snatch.  For a 1RM scenario I will certainly use split snatch.  It seems very natural to me, unlike a squat snatch. I still want to improve squat snatch and I think part B was AWESOME for that, but I think with a bit more practice I can split snatch even more as I tried 205 but was fried by then so it didn't go anywhere. 

Videos of split snatches and missed squat snatches:

squat snatch miss @ 195#

Split snatch 195# (knee touched ground) 

squat snatch miss 200#

Split snatch 200#

Training December 31st to January 2nd

2nd (bball @ 8 pm)

2000m Row @ 75%

7:17
+

5 min rest

+

5 unbroken Kipping HSPU x 5 set for time

1:52
+

5 min rest

+

150 cals Airdyne @ 75%

7:15
+

5 min rest

+

8 unbroken Kipping Ring Dips x 5 sets for time

1:07 - messed this up and did 8 sets of 5 unbroken. 
+

5 min rest

+

2000m Row @ 75%
7:15

Jan 1st 

10 minutes @ 90%:

10 C2B Chin-ups

10 Box Jump Burpees - 24" - land on top of box, move to other side

7 rounds. BJB cycle coulda been a bit faster. 

--5 min

10 minutes @ 90%:

10 Toes to Bar

10 cals AD

9 rounds plus 2 T2B.  was on 1 rd/min til about halfway. started breaking t2b around halfway. low back tightness and hip flexors slowed this down. needed to go a bit faster on AD since t2b limiter was back not breathing. 

31st

5 sets:

7-10 OHS @ 135lb

2 min Airdyne @ 75%

2 min rest

10 per set for OHS. 

cals on AD :  32,32,35,35,36

+

5 min extra

+

5 sets:

7-10 Thrusters @ 135lb

2 min Airdyne @ 75%

2 min rest

thrusters:  9,9,7,10,7

cals on AD: 33,34,34,33,33