Week 24 / Day 2
A. Squat Snatch, 1 rep @90% RM (231) x 6 sets, rest as needed
@208#'s Completed
B. Back Squats @20x1, 1 rep per min @70% RM (340) + Chains x 10mins
@238#'s Completed
C. Pendlay Rows @22x0, 6-5-4-3, rest 2mins
165, 175, 185, 195
D. Kipping HSPU, AMRAP x 3 sets, rest 3mins
19 reps, 17 reps, 13 reps
Notes:
- The Snatch felt better as the sets went along
- The Back Squat wasn't easy
- First time doing the Pendlay Rows
- Not pleased with the Kipping HSPU, I need to do AMRAP for this and strict HSPU weekly! It seems to be the only way I improve.
Sunday, 31 March 2013
Saturday, 30 March 2013
Mar. 30th- CFG Open 13.4
Week 24 / Day 1
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 97 reps
Notes:
- My Goal was a 100+ reps, I had a game plan for this.
- CF HQ is being extremely picky on video submissions this year, I definitely had to sacrifice speed on this to make sure every rep was legit.
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 97 reps
Notes:
- My Goal was a 100+ reps, I had a game plan for this.
- CF HQ is being extremely picky on video submissions this year, I definitely had to sacrifice speed on this to make sure every rep was legit.
Wednesday, 27 March 2013
Mar. 27th
Week 23 / Day 6
Every minute on the minute for 14mins of:
Even- 10 CTB Chin-ups
Odds- 10 Ring Dips
Completed All Unbroken
+
Rest as Needed
+
AMRAP in 10mins of:
Row 2000m (Time: 7m13.0s Avg / 500m= 1m48.2)
AMRAP OHS @65#'s in remaining time
Score: 58 reps
Notes:
- The CTB Chin-ups and Ring Dips is getting easier
- The 2nd Part reminded me of the Construction Series workout but with Double Unders. My mindset for this was to pick a pace that would not cook my legs. I wanted to be consistent on the OHS for the remaining time. I didn't let the bar touch the ground, I only dropped the bar to my back three times. I was diligent in making sure every rep was done with a superb standard (especially full extension at the top). I'm really pleased with this score.
Every minute on the minute for 14mins of:
Even- 10 CTB Chin-ups
Odds- 10 Ring Dips
Completed All Unbroken
+
Rest as Needed
+
AMRAP in 10mins of:
Row 2000m (Time: 7m13.0s Avg / 500m= 1m48.2)
AMRAP OHS @65#'s in remaining time
Score: 58 reps
Notes:
- The CTB Chin-ups and Ring Dips is getting easier
- The 2nd Part reminded me of the Construction Series workout but with Double Unders. My mindset for this was to pick a pace that would not cook my legs. I wanted to be consistent on the OHS for the remaining time. I didn't let the bar touch the ground, I only dropped the bar to my back three times. I was diligent in making sure every rep was done with a superb standard (especially full extension at the top). I'm really pleased with this score.
Tuesday, 26 March 2013
Mar. 26th
Week 23 / Day 6
15mins @90%:
6 Power Cleans @115#'s
9 Burpee Box Jumps- 14"
12 Cals Airdyne
Score: 8 Rds + 6 + 9 + 2 cals
-15mins Rest
15mins @90%:
15 Wall Balls- 20#'s
15 KBS- 24kgs
50 Double Unders
Score: 6 Rds + 15 + 10 reps
Notes:
- Two different MAP Scenarios for me
- The First Scenario was leg dominant and my breathing was the limiter
- The Second Scenario was shoulder dominant for me and this was more muscular endurance. I broke the DU into 25's to keep my shoulders from getting to swollen, WB's and KBS were done UB.
15mins @90%:
6 Power Cleans @115#'s
9 Burpee Box Jumps- 14"
12 Cals Airdyne
Score: 8 Rds + 6 + 9 + 2 cals
-15mins Rest
15mins @90%:
15 Wall Balls- 20#'s
15 KBS- 24kgs
50 Double Unders
Score: 6 Rds + 15 + 10 reps
Notes:
- Two different MAP Scenarios for me
- The First Scenario was leg dominant and my breathing was the limiter
- The Second Scenario was shoulder dominant for me and this was more muscular endurance. I broke the DU into 25's to keep my shoulders from getting to swollen, WB's and KBS were done UB.
Monday, 25 March 2013
Mar. 25th
Week 23 / Day 4
A. Front Squats w/ Chains @20x1, 1 rep @70% RM (275) + Chains x 7 sets, rest 1m30s
@192.5#'s Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C1. CGBP @20x1, 1 rep x 7 sets, rest 10sec- Moderately Tough
7 x 255#'s
C2. Ring Muscle-ups, 4 Unbroken x 7 sets, rest 10sec
All UB
C3. Kipping HSPU, 6-8 reps x 7 sets, rest 3mins
7 x 8 UB reps
Notes:
- The FS felt great, I felt solid and I was moving the weight well
- The TnG SC were good, it's amazing how this can jack my heart rate up. 3 TnG would be really tough for 10mins
- I wish my MU were as good as today, I need to focus on getting a better swing and kip with my legs more. On 13.3 I was using my Upper Body too much and wasn't using the optimal technique.
- The HSPU were good
A. Front Squats w/ Chains @20x1, 1 rep @70% RM (275) + Chains x 7 sets, rest 1m30s
@192.5#'s Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C1. CGBP @20x1, 1 rep x 7 sets, rest 10sec- Moderately Tough
7 x 255#'s
C2. Ring Muscle-ups, 4 Unbroken x 7 sets, rest 10sec
All UB
C3. Kipping HSPU, 6-8 reps x 7 sets, rest 3mins
7 x 8 UB reps
Notes:
- The FS felt great, I felt solid and I was moving the weight well
- The TnG SC were good, it's amazing how this can jack my heart rate up. 3 TnG would be really tough for 10mins
- I wish my MU were as good as today, I need to focus on getting a better swing and kip with my legs more. On 13.3 I was using my Upper Body too much and wasn't using the optimal technique.
- The HSPU were good
Sunday, 24 March 2013
Mar. 24th
Week 23 / Day 3
20 x 40sec Airdyne @75% / 20sec Airdyne @50%
Distance: 7.26 miles Calories: 450 Avg MPH > 25mph
+
15mins Mobility / Stretching
+
20 x 40sec Row @75% / 20sec Row @50%
Working Distance= 3,866m Avg / 500m = 1m43.4
Resting Distance= 1,293m
Total Distance= 5,159m
Notes:
- I was able to keep the same pace as the last two weeks.
- My knee is finally feeling better
20 x 40sec Airdyne @75% / 20sec Airdyne @50%
Distance: 7.26 miles Calories: 450 Avg MPH > 25mph
+
15mins Mobility / Stretching
+
20 x 40sec Row @75% / 20sec Row @50%
Working Distance= 3,866m Avg / 500m = 1m43.4
Resting Distance= 1,293m
Total Distance= 5,159m
Notes:
- I was able to keep the same pace as the last two weeks.
- My knee is finally feeling better
Saturday, 23 March 2013
Mar. 23rd- CF Open 13.3
Week 23 / Day 2
AMRAP in 12mins of:
150 Wall Balls, 20#'s to 10'
90 Double Unders
30 Muscle-ups
Score: 261 reps
Notes:
- Minus 2 reps from 5-6 weeks ago.
- My shoulders felt worse on the wall balls.
AMRAP in 12mins of:
150 Wall Balls, 20#'s to 10'
90 Double Unders
30 Muscle-ups
Score: 261 reps
Notes:
- Minus 2 reps from 5-6 weeks ago.
- My shoulders felt worse on the wall balls.
Friday, 22 March 2013
Mar. 22nd
Week 23 / Day 1
A. Squat Snatch Cluster, 1.1- build to a tough set
Got up to 220#'s
B. Power Clean and Split Jerk, build to a tough single
Got up to 265#'s
C. Back Squat @20x1, 2 reps @65% RM (340) + Chains x 8 sets, rest 1m30s
@221#'s Completed
D. Kipping HSPU to 10" Depth, 1 rep every 20sec for 20mins
17 reps without a fail 38 reps in Total
Notes:
- This was a pretty good day, my R patella is a little niggly from those BJ in 13.2, jumpers knee
- The Squat Snatch was good, I think thats my best 2 rep set ever.
- The Power Clean and Split Jerks felt really good, the best its been this season. I'm pretty sure this was a tie on my Clean and Jerk PR. I probably could've gotten more but I'll leave it for a RM day.
- Back Squats were good
- The Kipping HSPU to Depth were an improvement from last time. Here's a little statistic, last time I averaged a rep every 39.1sec... This time I averaged a rep every 31.5sec. Improvement is the key.
A. Squat Snatch Cluster, 1.1- build to a tough set
Got up to 220#'s
B. Power Clean and Split Jerk, build to a tough single
Got up to 265#'s
C. Back Squat @20x1, 2 reps @65% RM (340) + Chains x 8 sets, rest 1m30s
@221#'s Completed
D. Kipping HSPU to 10" Depth, 1 rep every 20sec for 20mins
17 reps without a fail 38 reps in Total
Notes:
- This was a pretty good day, my R patella is a little niggly from those BJ in 13.2, jumpers knee
- The Squat Snatch was good, I think thats my best 2 rep set ever.
- The Power Clean and Split Jerks felt really good, the best its been this season. I'm pretty sure this was a tie on my Clean and Jerk PR. I probably could've gotten more but I'll leave it for a RM day.
- Back Squats were good
- The Kipping HSPU to Depth were an improvement from last time. Here's a little statistic, last time I averaged a rep every 39.1sec... This time I averaged a rep every 31.5sec. Improvement is the key.
Tuesday, 19 March 2013
Mar. 19th
Week 22 / Day 5
Every Minute on the Minute for 12mins:
Even- 10 CTB Chin-ups
Odds- 10 Ring Dips
Completed All Unbroken
+
For Time:
30 Power Snatches @95#'s
50 cals Airdyne
30 Thrusters @95#'s
50 cals Airdyne
30 Power Cleans @95#'s
Time: 9m29s
Notes:
- The Chin-ups and Ring Dips felt great there getting better and my stamina is much better.
- For this chipper-esk complex, honestly I felt awesome. I was at that redline threshold throughout, my breathing was controlled for the most part. At the end I was able to dump the tank and finish hard.
- My Airdyne pace was 23mph+ for the first set and 22mph+ for the second set.
Every Minute on the Minute for 12mins:
Even- 10 CTB Chin-ups
Odds- 10 Ring Dips
Completed All Unbroken
+
For Time:
30 Power Snatches @95#'s
50 cals Airdyne
30 Thrusters @95#'s
50 cals Airdyne
30 Power Cleans @95#'s
Time: 9m29s
Notes:
- The Chin-ups and Ring Dips felt great there getting better and my stamina is much better.
- For this chipper-esk complex, honestly I felt awesome. I was at that redline threshold throughout, my breathing was controlled for the most part. At the end I was able to dump the tank and finish hard.
- My Airdyne pace was 23mph+ for the first set and 22mph+ for the second set.
Monday, 18 March 2013
Mar. 18th- MAP Scenarios
Week 22 / Day 4
10mins @90%:
10 KBS- 88lbs
10 Wall Balls- 30#'s
10 Box Jumps- 30"- Step Downs
Score: 6 Rds + 1 rep
- 10mins rest
10mins @90%:
20 OHS @75#'s
20 Lateral Barbell Burpees
Score: 3 Rds + 20 + 8 reps
Notes:
- This was a hard day for scenarios.
- The first batch was heavy, I was able to move decently, breathing got heavy around the 5th set. KBS and WB's were UB and BJ were steady.
- The Second Batch was hard, I suck at both exercises. The Burpees were getting my breathing out of control. This should be a 5 Rds plus, wondering what this would look like as a first scenario for myself.
- The 2nd scenario should've been executed better.
10mins @90%:
10 KBS- 88lbs
10 Wall Balls- 30#'s
10 Box Jumps- 30"- Step Downs
Score: 6 Rds + 1 rep
- 10mins rest
10mins @90%:
20 OHS @75#'s
20 Lateral Barbell Burpees
Score: 3 Rds + 20 + 8 reps
Notes:
- This was a hard day for scenarios.
- The first batch was heavy, I was able to move decently, breathing got heavy around the 5th set. KBS and WB's were UB and BJ were steady.
- The Second Batch was hard, I suck at both exercises. The Burpees were getting my breathing out of control. This should be a 5 Rds plus, wondering what this would look like as a first scenario for myself.
- The 2nd scenario should've been executed better.
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