Week 10 / Day 2
3 Rds for time of:
100 Unbroken Double Unders
Time: 6m32s
+
10 x Row45sec @75--->90% effort / 45sec rest on Rower- damper 5, increase pace over the 45sec
Completed, the pace was between 1m50 avg/500m> <1m30 avg/500m
Notes:
- Only took 3 sets to do the DU's, I'm pretty stoked about this, I've never done 100 UB. I was questioning if this was even possible for myself.
- Row was good.
Friday, 30 November 2012
Thursday, 29 November 2012
Nov. 29th
Week 10 / Day 1
A. Squat Clean, build to a 1RM
Got up to 275#'s, failed on 290 x 2, 287, 286
B. Snatch Balance . OHS, 1.1 x 3 sets, rest 3mins- all tough sets
205, 215, 215
+
For time:
30 Muscle-ups
Time: 4m41s
Notes:
- This wasn't my day, on the positive note all my cleans were successful but I just didn't have the strength to get it out of the bottom. The cleans were powerful and smooth.
- the limiter was my Snatch Balance
- I've done this before within the last year or 2 but I couldn't find my previous result(s) in my logbooks. I know for a fact this was a PR time, I was able to did this in 3, 3, 3, 3, 2, 2, 2, then all singles the rest of the way through.
A. Squat Clean, build to a 1RM
Got up to 275#'s, failed on 290 x 2, 287, 286
B. Snatch Balance . OHS, 1.1 x 3 sets, rest 3mins- all tough sets
205, 215, 215
+
For time:
30 Muscle-ups
Time: 4m41s
Notes:
- This wasn't my day, on the positive note all my cleans were successful but I just didn't have the strength to get it out of the bottom. The cleans were powerful and smooth.
- the limiter was my Snatch Balance
- I've done this before within the last year or 2 but I couldn't find my previous result(s) in my logbooks. I know for a fact this was a PR time, I was able to did this in 3, 3, 3, 3, 2, 2, 2, then all singles the rest of the way through.
Tuesday, 27 November 2012
Nov. 27th- Scenarios
Week 9 / Day 7
5mins @85-90%
5 Hang Squat Snatch @65#'s
25 DU's Score: 6 Rds + 5 reps
- rest 5mins
5mins @85-90%
150m Row
7 CTB Chin-ups Score: 5 Rds + 40m
- rest 5mins
5mins @85-90%
10 Box Jumps- 30" - step downs
10 KBS- 32kgs Score: 4 Rds + 10 + 2 reps
- rest 5mins
5mins @85-90%
150m Row
7 Knee to Elbows Score: 5 Rds + 70m
- rest 5mins
5mins @85-90%
15 Wall Balls- 20#'s
15 Burpees to 6" OH Score: 3 Rds + 2 reps
Notes:
- DU's were UB, pleased with that
- For some reason the CTB Chins were brutal, I had to break the last set into two.
- BJ / KBS was decent
- knee to elbows were fluid
- WB / Burpees, this was just brutal. I knew it was going to be brutal and it was. My shoulders were cooked. WB's were all UB.
5mins @85-90%
5 Hang Squat Snatch @65#'s
25 DU's Score: 6 Rds + 5 reps
- rest 5mins
5mins @85-90%
150m Row
7 CTB Chin-ups Score: 5 Rds + 40m
- rest 5mins
5mins @85-90%
10 Box Jumps- 30" - step downs
10 KBS- 32kgs Score: 4 Rds + 10 + 2 reps
- rest 5mins
5mins @85-90%
150m Row
7 Knee to Elbows Score: 5 Rds + 70m
- rest 5mins
5mins @85-90%
15 Wall Balls- 20#'s
15 Burpees to 6" OH Score: 3 Rds + 2 reps
Notes:
- DU's were UB, pleased with that
- For some reason the CTB Chins were brutal, I had to break the last set into two.
- BJ / KBS was decent
- knee to elbows were fluid
- WB / Burpees, this was just brutal. I knew it was going to be brutal and it was. My shoulders were cooked. WB's were all UB.
Monday, 26 November 2012
Nov. 26th
Week 9 / Day 6
5 sets of:
5 Power Cleans @225#'s- drop each rep
AMRAP Muscle-ups (no false grip)
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 7 reps / 0.75 miles
2. 6 reps / 0.77 miles
3. 5 reps / 0.73 miles
4. 4 reps / 0.73 miles
4. 3 reps / 0.76 miles
+
rest 5mins
+
5 sets of:
5 TnG DL @325#'s
AMRAP Ring Dips
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 23 reps / 0.75 miles
2. 19 reps / 0.79 miles
3. 15 reps / 0.80 miles
4. 15 reps / 0.73 miles
5. 15 reps / 0.75 miles
Notes:
- This was a tough workout!!
- I'm a little disappointed in my MU and Ring Dip numbers, too much drop b/t sets.
5 sets of:
5 Power Cleans @225#'s- drop each rep
AMRAP Muscle-ups (no false grip)
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 7 reps / 0.75 miles
2. 6 reps / 0.77 miles
3. 5 reps / 0.73 miles
4. 4 reps / 0.73 miles
4. 3 reps / 0.76 miles
+
rest 5mins
+
5 sets of:
5 TnG DL @325#'s
AMRAP Ring Dips
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 23 reps / 0.75 miles
2. 19 reps / 0.79 miles
3. 15 reps / 0.80 miles
4. 15 reps / 0.73 miles
5. 15 reps / 0.75 miles
Notes:
- This was a tough workout!!
- I'm a little disappointed in my MU and Ring Dip numbers, too much drop b/t sets.
Sunday, 25 November 2012
Nov. 25th
Week 9 / Day 5
A. Back Squat w/ Chains @20x1, 2-2-2-2-2, rest 4mins
245, 255, 265, 275, 285
B. Power Snatch Cluster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 207
C. Power Clean. Push Jerk. Behind the Neck Split Jerk, 1.1.1 x 5 sets, rest 3mins- all sets @25#'s
Completed
D. Airdyne, 15sec All Out Effort x 6 sets, rest 1m45s
Completed
Notes:
- BS felt great
- Power Snatch felt so so around the 205 range. Doesn't feel like I'm getting a good pop at that weight
- Need to work on my Push Jerk mobility, get a better dip
- Airdyne was good, I was able to keep the pace b/t 35-36mph. I was able to maintain my power output.
A. Back Squat w/ Chains @20x1, 2-2-2-2-2, rest 4mins
245, 255, 265, 275, 285
B. Power Snatch Cluster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 207
C. Power Clean. Push Jerk. Behind the Neck Split Jerk, 1.1.1 x 5 sets, rest 3mins- all sets @25#'s
Completed
D. Airdyne, 15sec All Out Effort x 6 sets, rest 1m45s
Completed
Notes:
- BS felt great
- Power Snatch felt so so around the 205 range. Doesn't feel like I'm getting a good pop at that weight
- Need to work on my Push Jerk mobility, get a better dip
- Airdyne was good, I was able to keep the pace b/t 35-36mph. I was able to maintain my power output.
Saturday, 24 November 2012
Nov.23rd
Week 9 / Day 3
A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 2mins- start @135#'s, add 5#'s per set
135, 140, 145, 150, 155
B. Squat Clean Thruster, 1.1.1 x 5 sets, rest 4-5mins- drop each rep
185, 195, 205, 210, 220 (2 reps)
+
12, 9, 6, 3 for time of:
Thrusters @155#'s
L Pull-ups
Time: 5m42s
Notes:
- The Power Snatch felt good
- The SC Thrusters were good, almost got that third rep on 220#. All of them were good reps.
- The couplet, all the thrusters were UB. L Pull-ups were done (4,4,4) (4,3,2) (3,3) (3). The thrusters got my breathing jacked up.
A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 2mins- start @135#'s, add 5#'s per set
135, 140, 145, 150, 155
B. Squat Clean Thruster, 1.1.1 x 5 sets, rest 4-5mins- drop each rep
185, 195, 205, 210, 220 (2 reps)
+
12, 9, 6, 3 for time of:
Thrusters @155#'s
L Pull-ups
Time: 5m42s
Notes:
- The Power Snatch felt good
- The SC Thrusters were good, almost got that third rep on 220#. All of them were good reps.
- The couplet, all the thrusters were UB. L Pull-ups were done (4,4,4) (4,3,2) (3,3) (3). The thrusters got my breathing jacked up.
Thursday, 22 November 2012
Nov. 22nd
Week 9 / Day 2
25 Unbroken Double Unders x 10 sets, for time:
Time: 4m57s
+
5 sets of:
10 Fast GHD Sit-ups
Row 2mins @75% (Sub 1m55s avg/500m)
*rest walk 2mins b/t sets
1. 530m
2. 531m
3. 537m
4. 538m
5. 539m
+
25 Unbroken Double Unders x 10 sets, for time:
Time: 5m44s
Notes:
- Tried to be steady and relaxed for the DU's, only missed 3-4 times on each part. I'm pleased with the results. This kinda reminds me of Flight Simulator, which I shit the bed on the last time I did it.
25 Unbroken Double Unders x 10 sets, for time:
Time: 4m57s
+
5 sets of:
10 Fast GHD Sit-ups
Row 2mins @75% (Sub 1m55s avg/500m)
*rest walk 2mins b/t sets
1. 530m
2. 531m
3. 537m
4. 538m
5. 539m
+
25 Unbroken Double Unders x 10 sets, for time:
Time: 5m44s
Notes:
- Tried to be steady and relaxed for the DU's, only missed 3-4 times on each part. I'm pleased with the results. This kinda reminds me of Flight Simulator, which I shit the bed on the last time I did it.
Wednesday, 21 November 2012
Nov. 21st
Week 9 / Day 1
A. Above the Knee Hang Squat Clean, build to a 1RM
280#'s PR!!
B. OHS @55x1, build to a heavy single
235#'s
+
For time:
30 Strict HSPU
30 Strict Pronated Chin-ups
30 Kipping HSPU
30 Strict Supinated Chin-ups
Time: 13m44s
Note:
- Felt great on the Hang Squat Cleans, tried to go for 295# but missed twice. Dropped it down to 280#'s and hit it.
- The OHS session felt the best this season so far. Maybe the 5 second tempo at the bottom helped build some mobility / stability in the bottom position.
- 2nd time doing this test in the last two weeks. Previous time was 17m14s, I fucken smashed that!! Biggest improvement was my Strict HSPU.
A. Above the Knee Hang Squat Clean, build to a 1RM
280#'s PR!!
B. OHS @55x1, build to a heavy single
235#'s
+
For time:
30 Strict HSPU
30 Strict Pronated Chin-ups
30 Kipping HSPU
30 Strict Supinated Chin-ups
Time: 13m44s
Note:
- Felt great on the Hang Squat Cleans, tried to go for 295# but missed twice. Dropped it down to 280#'s and hit it.
- The OHS session felt the best this season so far. Maybe the 5 second tempo at the bottom helped build some mobility / stability in the bottom position.
- 2nd time doing this test in the last two weeks. Previous time was 17m14s, I fucken smashed that!! Biggest improvement was my Strict HSPU.
Monday, 19 November 2012
Nov. 19th- MAP Scenarios
Week 8 / Day 7
5mins @85-90%
10 Thrusters @45#'s
10 GHD Sit-ups Score: 5 Rds + 10 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 CTB Chin-ups Score: 5 Rds + 3 cals
- rest 5mins
5mins @85-90%
5 Power Snatch @95#'s
10 BJ- 24" - step downs Score: 6 Rds + 2 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 Knee to Elbows Score: 5 Rds
- rest 5mins
5mins @85-90%
10 Power Cleans @75#'s
10 Wall Balls - 30#'s Score: 5 Rds + 3 reps
Notes:
- Felt Pretty good throughout
- the worst scenarios were sets 3 and 5.
- I was having a hard time getting my breathing under control on the BJ
- the power cleans and 30# WB were brutal on the shoulders and breathing.
5mins @85-90%
10 Thrusters @45#'s
10 GHD Sit-ups Score: 5 Rds + 10 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 CTB Chin-ups Score: 5 Rds + 3 cals
- rest 5mins
5mins @85-90%
5 Power Snatch @95#'s
10 BJ- 24" - step downs Score: 6 Rds + 2 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 Knee to Elbows Score: 5 Rds
- rest 5mins
5mins @85-90%
10 Power Cleans @75#'s
10 Wall Balls - 30#'s Score: 5 Rds + 3 reps
Notes:
- Felt Pretty good throughout
- the worst scenarios were sets 3 and 5.
- I was having a hard time getting my breathing under control on the BJ
- the power cleans and 30# WB were brutal on the shoulders and breathing.
Sunday, 18 November 2012
Nov. 18th
Week 8 / Day 6
4 sets of:
3 TnG DL @325#'s
AMRAP Strict Ring Dips
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 23 reps / 0.72 miles
2. 20 reps / 0.77 miles
3. 17 reps / 0.73 miles
4. 15 reps / 0.72 miles
+
rest 5mins
+
4 sets of:
3 TnG DL @325#'s
AMRAP Clapping Push-ups in 20sec
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 18 reps / 0.74 miles
2. 16 reps / 0.75 miles
3. 15 reps / 0.75 miles
4. 16 reps / 0.75 miles
Notes:
- The Strict Ring Dips were an improvement from the last time
- I was hovering around the 22mph mark for the Airdyne
- Clapping Push-ups were done with chest touching the deck
4 sets of:
3 TnG DL @325#'s
AMRAP Strict Ring Dips
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 23 reps / 0.72 miles
2. 20 reps / 0.77 miles
3. 17 reps / 0.73 miles
4. 15 reps / 0.72 miles
+
rest 5mins
+
4 sets of:
3 TnG DL @325#'s
AMRAP Clapping Push-ups in 20sec
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 18 reps / 0.74 miles
2. 16 reps / 0.75 miles
3. 15 reps / 0.75 miles
4. 16 reps / 0.75 miles
Notes:
- The Strict Ring Dips were an improvement from the last time
- I was hovering around the 22mph mark for the Airdyne
- Clapping Push-ups were done with chest touching the deck
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