01262015

A. Snatch pull + snatch + 3 OHS

Built to 60kg and stopped there because wrist was killing from catching clean low last week. 

B. Behind the neck split jerk + front rack split jerk

Built up to 85kg and felt good. Not a max but focusing on speed and footwork

C. 3 rounds 

25 thrusters 95/105/115

25 lateral burpee bar hops

•rest 1 min b/t rounds 

*weight increases every round 

-2:17/7:??/12:28

D. SA DB row 4x8

53, 70x3 rounds 

E. 3 rounds 

20 hollow rocks

20 back ext 

Rest 2 min b/t rnds 

Second session 

A. Back squat 5x5 @ 80% (120kg)

B. Reverse hyper 3x20 @ 50kg

01232015

Strict press 5x3 starting @ 75% of 1rm ascending 

Warm up sets 20x10, 30x5, 40x5, 50x5

55x3, 57x3, 59x3, 61x3, 63x3

Push press 5x5 starting @ 70%

72x5, 75x5, 78x5, 81x5, 84x5

08082014

A. Behind the neck split jerk

Worked up to 100kg which felt super easy so I went up to 110 for a PR just because but was hesitant with it. Will keep working. Jerk if feeling much better. Learning to use the oscillation of the bar much better. 

B. Snatch pulls - 3x3 @ 100%

Kept it light and just mobilized/prepped for the weekend 

08072014

A. Build to heavy C & J 

60-70-80-90-100x-100x-95-100

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk *should be tough but do able for all minutes with tight, efficient movement 

Used 83 to start then went up to 85 @ minute 7 and finished @ 87 for the last minute 

C. Weighted pullups - heavy 5 rep x 4-5 sets; ascending in weight 

26-28-31-35-40

pm:

A. 

Backsquat 

Went up to 130 w/ no belt and felt pretty good

B.  @ 80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Amraps
1. 4+2
2. 6+7
3. Didn't do

Felt super gassed during these.  Need to figure out whats been going on last couple days

08052014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 

Worked up to 90kg with makes. Got 95 for 3 cleans but missed the jerk 

B. Deficit Deadlift w/Chains ; build to heavy Single here 

Built up to 170kg

C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
Went up to 44# kb's in each hand.  Legs started to get crampy

C2. 200m run   :5 hard / :10 slow till completion 

D. Row; Cyclical Work (athlete specific)

those build on splits, remove second or two from split times and repeat 4-500’s 

those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

- Didn't do aerobic stuff

pm:

A. 5 rds ; rotation starting station each time

400m Run 

20 C2B 

12 Power Snatch (115/83(95/63) *UB is goal here 

10 burped box jump overs 

40 Double Unders

rest 4 min between rds 

+

10-15 min of Bodybuilding movements; have some fun! 

Died on this workout.  Wasn't feeling great from the start and just sucked the life out of me.  Glad to know it pretty much crushed everyone else also however I was really slow.  Started cramping during my snatches in round 3 but kept fighting through it mentally more than anything.  

080414

A. Snatch wave 3.2.1.3.2.1.3.2.1

60-65-70-65-70-75-70-75-80 (miss)

B. Back squat - sets of 5

60-80-100-110-120-130PR

C1. 10rm oh walking lunge 

40-50-60-70

C2.  Box jump 1/2/1 40"-44"

D. Emom x20

Odd - 1 burpee + 2 hspu x2 sets

Even - :50 on AB

Got 2 sets full on all odd minutes except for 1 set and I missed 1 hspu 

AB - 138 cals stopping bike every time

07012014

Am track session 

400m TT - this kinda sucked but was just happy to break a minute. Finished in :59. Big headwind on the backside straightaway that zapped me. 

800m x4 resting 1 min b/t @ 80%

Kept a solid pace here. Nothing crazy but not slow. 

06302014

Snatch wave building on previous weeks

1@80%, 1@84%, 1@88%, 1@84%, 1@88%, 1@92%, 1@88%, 1@92%, 1@96%

Made all snatches except 96%. Snatch really only felt solid on one lift. Will continue to work it. 

Back squat 

1x8 @ 65% - 91kg

1x8 @ 70% - 98kg

1x6 @ 80% - 112kg

1x6 @ 85% - 119kg

Made all lifts with 2 sec pause in the hole. Was really hard today!  Glad I got through them all

EMOM x 20

Odd - 5 burpees and 5 kb squat cleans & 53#

Even - 5 strict hspu

Finished the burpee/kb squat clean portion in under :30 every round and got faster as the time went on. 

Hspu started @ 5 for the first 3 rounds and went to 4 for one round then all 3's to finish it out. Found a much better position for myself and will definitely be working this more often. Good couple days!!!  Starting to get back in the groove. 

06292014

Worked on some sets of butterfly pull-ups. Last week worked sets of 10, today worked sets of 15. Did around 6 sets all ub and felt pretty good. 

Nick was trying to beat chases score in the 2 min DU test so I did it with (after) him and got a pretty big PR. 216 in 2 mins. 216 straight also. Previous best for ub du's is prob 130 so huge gains there. Very happy with today. 

06282014

A. Strict press - heavy double in 10 min 

Worked up to 65kg. Left shoulder felt like shit today. Weak from the start. 

•rest 2 min

B. Bench press - heavy double in 10 min

Worked up to 90kg. Shoulder still felt like shit but pretty happy with this considering. 

•rest 2-4 mins

C. Deadlift - build to heavy triple not TnG in 10 min

Worked up to 160kg. Was a little cautious with this today because of my back and hamstring. Hamstring was still tight today so stopped here but it felt heavy regardless. 

D. AMRAP 20

10 cal AB

20 cal row

300m shuttle run (50m down and back)

Score - 5+32

Was 1 shuttle run away from finishing the 6th round. Runs felt slow. Kept the AB from 409-425 and rowed in the mid 1400 cal for every row

06262014

Back squat

1 x 10 @ 84kg

1 x 8 @ 98kg

1 x 8 @ 105kg

1 x 8 @ 112kg

Got all with a 2 sec pause in the hole. Really tough on last 2 sets. 

Split jerk triple from rack

60-80-85-90

Stopped there because was getting tough and looking like shit. 

A1. Single arm lunge presses

35x10, 40x10, 40x10, 45x10

A2. Weighted ghd sit-ups 

25#x15x4

Map training 

Amrap 10

15 cal AB

10 box jumps holding 25# plate

5 strict hspu 

Got 4+3. Box jumps were hard but happy I got all of my hspu unbroken 

Amrap 10

10 kb power cleans 53#

20 du's 

3 power snatches 145#

5 rounds even?  Might have been 4. Got same as chase and was 10 reps (kb) behind Brandon. 

06252014

Rest day

Carried around the hot ass vacuum and cleaned the whole gym for about 2 hours. Active recovery haha

06242014

For time 

5 strict mu

200m run

4 strict mu

200m run

3 strict mu

200m run

2 strict mu

200m run

1 strict mu

200m run

3 mu

200m run

5 mu

200m run

7 mu

200m run

9 mu

200m run

Time - 15:28

Happy that I got all sets ub except the set of 9 which I broke into 6/3. Grip/pull was going and rings were a bit slick 

Rower - outside. BEAUTIFUL damn day. 

500m x8

Was supposed to row @ 1:46 but felt easy so I pushed it a little. Felt good overall. Legs started to go towards the end but happy with it. 

Side flies w/ 2.5kg plates for 15 reps x4 sets

SA Kb rows - 70# kb x10 ea arm x4 sets

06232014

Back squat 

1x10 @ 60% -

1x8 @ 65% -

1x6 @ 70% -

1x6 @ 75% -

1x6 @ 80% -

Did all reps with a 2 sec pause in the hole. 

EMOM x 14

Odd - hspu sets of 5 

Even - :45 sprint on AB

Jerk holds x :20. 

These were miserable and worked up to 75kg. 

06222014

Rest day 

06212014

A. 10RM Front SqT - in 15 minutes or so
40-60-80-90-100-110.  Pretty pleased with this as it was what I had in my head for the number I was shooting for 

B. Ind: 
30 Clean & Jerk 135#
30 bar lateral burpees 
30 T2B
30 Cal Row 

Time - 8:18

06202014

A. CG Grip Pull + Below Knee Pull + Hang Clean Pull; 3x3 @102-105%

Went up to 126kg, felt really heavy. Did this last after all else was finished. 

B. 400m Run; top of every 3 min @90% x 6

Ran 1:03 x 3, 1:06 x 2, 1:08. Felt shitty on all of these. Left hamstring/hip/piriformis is still really bothering me.

C. 5 rds 

2 TGU (1 each arm - heavy)

:15-:20 L-Sit hold

60’ Burpee Broad Jump

:30-:45 min Plank Hold

Did max times on l sit and plank holds and used a 53# kb for tgu

06162014

Tried a pre workout today - used some amino energy and beta alanine before the warmup and throughout the squats 

Warm up 

Row 400

Run 400

X5 rounds

Back squat 

10 @ 84 - added 1 sec pause @ bottom 

8 @ 98 - added 1 sec pause @ bottom

6 @ 105 - added 1 sec pause @ bottom

4 @ 112 - added 1 sec pause @ bottom

Pause made it difficult. Would have been pretty easy without it. Legs still aren't back fully but will progress with the coming weeks. 

Emom x 20 

Odd - assault bike 12 cals

Even - 10 wall balls to 10' target 30#

Snatch 

1 @ 75% - 63kg

1@80% - 67kg

1@85% - 71kg

1@78% - 65kg

1@83% - 69kg

1@88% - 73kg missed then made

1@81% - 68kg

1@86% - 72kg

1@90% - 76kg missed x2 then made with straps. Tore thumb open. 

Hang clean x2 + jerk x2 - 50, 70, 80, 90, 95, 100. Pretty happy with it even though the 100 was ugly. Was a good weight and haven't had that heavy overhead in a while since the back has been messed up. 

02022014

Was supposed to be a rest day. Ran open gym and messed around with some stuff. Finished up with some back squats 5x5 @ 115kg and weighted mu. Did 3x3 @ 10# then 2x3 @ 15#

02012014

A. 5k Row - hold 1:58 / 2:08

Did this fairly easy. Felt good on the back while completing but got a little tight after. 

B1. Pendlay Row 6-8 reps x 4 sets ; no rest
b2. HS Hold :20 x 4 ; rest 2 min

Worked 135-155-155-165 for pendlay rows and hs holds were free standing to mix it up a bit. They're getting much better. 
C. 10 min of Light TGU Work  

Worked with a 35# kb and focused on each position with a 1 sec pause going through.