A. Squat Snatch, build to a 1RM
230#'s PR!!
Got up to 95% @323#'s
C. Power Clean and Overhead, 2 Unbroken Reps @185#'s x 10 sets for time
Time: 2m21s
*Goal is sub 3mins
Notes:
- This was a great workout overall
Wednesday, 13 February 2013
Feb. 13th
Week 18 / Day 5
A. Squat Snatch, build to a 1RM
230#'s PR!!
B. Back Squat @20x1, build to 95% for a single
Got up to 95% @323#'s
C. Power Clean and Overhead, 2 Unbroken Reps @185#'s x 10 sets for time
Time: 2m21s
*Goal is sub 3mins
Notes:
- This was a great workout overall
A. Squat Snatch, build to a 1RM
230#'s PR!!
Got up to 95% @323#'s
C. Power Clean and Overhead, 2 Unbroken Reps @185#'s x 10 sets for time
Time: 2m21s
*Goal is sub 3mins
Notes:
- This was a great workout overall
Monday, 11 February 2013
Feb. 11th- CFG Open 12.4
Week 18 / Day 3
CFG Open 12.4
AMRAP in 12mins of:
150 Wall Balls- 20#'s, 10'
90 Double Unders
30 Muscle-ups
Score: 263 reps PR!
*Previous score was 258 reps
Notes:
- The game plan was to save the shoulders for the MU's
- WB's were done purposely at 12 reps every 30sec, last set was 18 reps. I did 2 extra reps to make sure I didn't miss a rep. This was done fairly easily.
- DU's were way better than last time, 60-74-86-90
- Going into the MU's my shoulders felt a little swollen. Did it all as singles.
- My breathing was great, wasn't really tired at all. It was all CP work on the MU's it definitely needs work.
CFG Open 12.4
AMRAP in 12mins of:
150 Wall Balls- 20#'s, 10'
90 Double Unders
30 Muscle-ups
Score: 263 reps PR!
*Previous score was 258 reps
Notes:
- The game plan was to save the shoulders for the MU's
- WB's were done purposely at 12 reps every 30sec, last set was 18 reps. I did 2 extra reps to make sure I didn't miss a rep. This was done fairly easily.
- DU's were way better than last time, 60-74-86-90
- Going into the MU's my shoulders felt a little swollen. Did it all as singles.
- My breathing was great, wasn't really tired at all. It was all CP work on the MU's it definitely needs work.
Sunday, 10 February 2013
Feb. 10th
Week 18 / Day 2
A1. Behind the Neck Split Jerk, 1 tough rep x 5 sets, rest 10sec
245, 255, 265, 265, 275
A2. 3 tough Kipping HSPU to Depth x 5 sets, rest 10sec- tougher then last week
(11") UB, UB, UB, UB, 2/1
A3. Bar Muscle-ups, 3 reps x 5 sets, rest 3mins
UB, UB, UB, UB, UB
+
15, 12, 9 reps for time of:
Power Clean @115#'s
CTD Burpees
Time: 2m32s* PR! (Previous PR was 2m37s on Feb. 4th, 2012)
A1. Behind the Neck Split Jerk, 1 tough rep x 5 sets, rest 10sec
245, 255, 265, 265, 275
A2. 3 tough Kipping HSPU to Depth x 5 sets, rest 10sec- tougher then last week
(11") UB, UB, UB, UB, 2/1
A3. Bar Muscle-ups, 3 reps x 5 sets, rest 3mins
UB, UB, UB, UB, UB
+
15, 12, 9 reps for time of:
Power Clean @115#'s
CTD Burpees
Time: 2m32s* PR! (Previous PR was 2m37s on Feb. 4th, 2012)
+
Rest 10mins
+
15, 12, 9 reps for time of:
Power Cleans @115#'s
CTD Burpees
Time: 2m39s
*Goal is to go Sub 3mins on both Parts
Notes:
- The Lactic Power Triplet was good, missed a couple reps on the last set of A2.
- I was maxed out for depth on the Kipping HSPU
- Really happy with the The Lactic Endurance Parts!! I was able to hit a PR. My recovery was excellent.
Saturday, 9 February 2013
Feb. 9th
Week 18 / Day 1
A. Squat Clean and Jerk, build to 95% RM (265#) for a single
Got up to 95% @252#'s
B. 3 Unbroken Power Snatch @155#'s x 10 sets for time- goal is sub 3mins
Time: 2m40s
A. Squat Clean and Jerk, build to 95% RM (265#) for a single
Got up to 95% @252#'s
B. 3 Unbroken Power Snatch @155#'s x 10 sets for time- goal is sub 3mins
Time: 2m40s
C. 12 Unboken KB Front Squats @24kgs As Many Mins As Possible- Goal to complete 10mins
Score: 6 Rds* miscounted on the first 2 sets (11 reps a piece)
Notes:
- The SC and J felt good today
- The Power Snatch Battery, really pleased with this. Going into it I thought coach was crazy thinking I can do a sub 3min time.
- My squat stamina is weak, my legs don't seem to be the issue for these, its my thoracic. I'm having trouble keeping my upper body in a good position for high repetitions.
- Also I miscounted the first 2 sets on the KB FS, this a a tough exercise.
Thursday, 7 February 2013
Feb. 7th- Aerobic Tester
Week 17 / Day 7
Aerobic Tester:
AMRAP Ladder in 10mins of:
Power Clean @95#'s- 3, 6, 9, 12, 15, 18, 21, etc...
Lateral Barbell Burpees- 3, 6, 9, 12, 15, 18, 21, etc...
Goal is 160+ reps total
Score: 179 reps
Notes:
- I'm happy with the score.
- I messed up on the 3rd burpee in the first set, I did the burpee but I forgot to jump over the bar
Aerobic Tester:
AMRAP Ladder in 10mins of:
Power Clean @95#'s- 3, 6, 9, 12, 15, 18, 21, etc...
Lateral Barbell Burpees- 3, 6, 9, 12, 15, 18, 21, etc...
Goal is 160+ reps total
Score: 179 reps
Notes:
- I'm happy with the score.
- I messed up on the 3rd burpee in the first set, I did the burpee but I forgot to jump over the bar
Wednesday, 6 February 2013
Feb. 6th
Week 17 / Day 6
3 sets @97%:
21 Thrusters @95#'s
Row 300m
*rest 5 + work time
1. 1m42s (52.1s Row)
2. 1m44s (53.3s Row)
3. 1m48s (55.6s Row)
+
10mins Rest
+
20min Row @50% effort
Distance: 4193m Avg/500m= 2m23.1s
Notes:
- Thrusters were UB
- On the last set of Row I had barely any legs left
- Two positives, I was able to work with less rest b/t lactics and also this is an significant improvement on the 20min lactic flush.
3 sets @97%:
21 Thrusters @95#'s
Row 300m
*rest 5 + work time
1. 1m42s (52.1s Row)
2. 1m44s (53.3s Row)
3. 1m48s (55.6s Row)
+
10mins Rest
+
20min Row @50% effort
Distance: 4193m Avg/500m= 2m23.1s
Notes:
- Thrusters were UB
- On the last set of Row I had barely any legs left
- Two positives, I was able to work with less rest b/t lactics and also this is an significant improvement on the 20min lactic flush.
Tuesday, 5 February 2013
Feb. 5th
Week 17 / Day 5
A. Squat Snatch, build to a 95% RM (227#) for a single
Got up to 216#'s (95%)
B. Back Squat @20x1, build to a 90% RM (340#) for a single
Got up to 315#'s (90%) a little above, I just like the look of 3 Pie a Side
C. Squat Clean and Jerk, 2 reps per min for 10mins- start @205#'s, drop each rep after Jerk, nothing over 225#'s
@205#'s- 2 sets @215#'s- 4 sets @225#'s- 4 sets
Notes:
- I was feeling good throughout the workout
A. Squat Snatch, build to a 95% RM (227#) for a single
Got up to 216#'s (95%)
B. Back Squat @20x1, build to a 90% RM (340#) for a single
Got up to 315#'s (90%) a little above, I just like the look of 3 Pie a Side
C. Squat Clean and Jerk, 2 reps per min for 10mins- start @205#'s, drop each rep after Jerk, nothing over 225#'s
@205#'s- 2 sets @215#'s- 4 sets @225#'s- 4 sets
- I was feeling good throughout the workout
Sunday, 3 February 2013
Feb. 3rd
Week 17 / Day 3
Snatch Balance. OHS, 1.1 x 12 sets, rest 1min
- 6 sets @135#'s Completed - 6 sets @155#'s Completed
+
Open 12.5
AMRAP in 7mins of:
Thrusters @100#'s- 3, 6, 9, 12, 15, 18, ...
CTB Chin-ups- 3, ,6 9, 12, 15, 18, ...
Score: 120 reps
+
rest 10mins
+
For time @90%:
150 Double Unders
25 Push-ups
25/arm KB Snatch @24kgs- alt. as needed
25 Push-ups
150 Double Unders
Time: 11m12s
Notes:
- The Snatch Tech work was good, I really enjoy doing this stuff
- Huge PR today on the Open 12.5 workout, I've been strategizing for a couple days how I'm going to do this. Control my breathing and I didn't want to Redline too quickly. Even though this was a huge PR I still could've done way better, I was actually a little too patient between movements. But I'm really jacked about this.
- The Second MAP session wasn't good at all, DU's weren't smooth, the skipping rope wasn't right today, especially on the 1st set. Overall this was a shoulder burner.
Snatch Balance. OHS, 1.1 x 12 sets, rest 1min
- 6 sets @135#'s Completed - 6 sets @155#'s Completed
+
Open 12.5
AMRAP in 7mins of:
Thrusters @100#'s- 3, 6, 9, 12, 15, 18, ...
CTB Chin-ups- 3, ,6 9, 12, 15, 18, ...
Score: 120 reps
+
rest 10mins
+
For time @90%:
150 Double Unders
25 Push-ups
25/arm KB Snatch @24kgs- alt. as needed
25 Push-ups
150 Double Unders
Time: 11m12s
Notes:
- The Snatch Tech work was good, I really enjoy doing this stuff
- Huge PR today on the Open 12.5 workout, I've been strategizing for a couple days how I'm going to do this. Control my breathing and I didn't want to Redline too quickly. Even though this was a huge PR I still could've done way better, I was actually a little too patient between movements. But I'm really jacked about this.
- The Second MAP session wasn't good at all, DU's weren't smooth, the skipping rope wasn't right today, especially on the 1st set. Overall this was a shoulder burner.
Saturday, 2 February 2013
Feb. 2nd
Week 17 / Day 2
A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s
Notes:
- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.
A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s
Notes:
- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.
Friday, 1 February 2013
Feb. 1st
Week 17 / Day 1
A. Squat Clean. Front Squat. Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 257.5
B. 5 TnG Power Snatch per min for up to 10mins @135#'s
Completed 10mins
C. On the minute KB Front Squats @32kgs (+1 rep every min till failure)
Got up to Rd 8 + 5 reps
Notes:
- I'm feeling really good mentally and physically, I'm really focusing on getting great sleeps
- I'm pleased so far with the progress I've made and where I'm at right now compared to last year.
- My FS felt better this week compared to last
- The Split Jerk was the limiter, it was feeling poppy today and stable in the split stance.
- TnG PS were slick and simple
- Damn the KB FS suck, my shoulders and upper thoracic were holding me back. I need to be better at this.
A. Squat Clean. Front Squat. Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 257.5
B. 5 TnG Power Snatch per min for up to 10mins @135#'s
Completed 10mins
C. On the minute KB Front Squats @32kgs (+1 rep every min till failure)
Got up to Rd 8 + 5 reps
Notes:
- I'm feeling really good mentally and physically, I'm really focusing on getting great sleeps
- I'm pleased so far with the progress I've made and where I'm at right now compared to last year.
- My FS felt better this week compared to last
- The Split Jerk was the limiter, it was feeling poppy today and stable in the split stance.
- TnG PS were slick and simple
- Damn the KB FS suck, my shoulders and upper thoracic were holding me back. I need to be better at this.
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