Tuesday, October 30th

Clean tech + Clean intense/MU's + FSq/Jumping

A. High Hang Squat Clean, 3 lite reps x 5 sets, 2 min - focus on fast retreat under bar each rep, keep it moderate

B1. Above Knee Hang Squat Clean, 1 tough rep x 5 sets, 2 min

B2. Muscle-up Cluster, 1.1.1.1.1.1 x 5 sets, 2 min 

C. Front Squat @ 20X1, 3 reps x 3 sets, 3 min - build per set

D. 1 tough Box Jump every 15 sec for 5 minutes

 

Results:

A. Completed at 135#; Felt quick

B1. 205-215-225-230-230; Felt good, I noticed that when the weight gets a heavier I don't catch it as high in the rack position.

B2. Complete; This is the best I have felt here

C. 230-240-250; Last set was a bit tough, but still manageable

D. Complete at 40" and felt good

Monday, October 29th

Week 3

Snatch tech + Press + OHS + OH Mobility based

A. Power Snatch Cluster, 1.1 x 5 sets, 3 min - slightly heavier than last week, drop each rep

B. Press @ 11X1, 2 reps x 4 sets, 4 min

C. OHS @ 30X0, 4-6 reps x 4 sets, 4 min - follow tempo

D. Turkish Get-ups @ 24kg/arm, 15/arm - not for time, for perfection, no alternating arms

E. 15 minutes of pec/lat/tricep stretching

 

Results:

A.105-110-115-120-125; Felt ok, there are still times when the bar hits my mid thigh instead of hip pockets.

B. 150-155-160(1)-155; Did not feel very strong here.

C. 45-55-75-85; Kept tempo and felt pretty good on these.

D. Complete; This is still extremely hard for me.  I complete one and then have to rest about 10 sec before I can do another.

E. Complete

Saturday, October 27th

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

10 Wall Balls - 20#

Run 200m

--5 min rest

10 minutes of work @ 75% effort:

10 KBS - 24kg

Row 200m

--5 min rest

10 minutes of work @ 75% effort:

10 Burpees

Run 200m

--5 min rest

10 minutes of work @ 75% effort:

10 Power Clean @ 95lb

Row 200m

 

Results:

WB/Run: 6 rounds + 100m

KB/Row: 6 rounds + 10 KB

Burpee/Run: 5 rounds + 50m

PC/Row: 6 rounds + 10 PC

Felt good, was most tired after 2nd 10 min.  I believe these scores were correct, my wife hosed down the sidewalk chalk before I could record.

Friday, October 26th

Jerk tech + LP2 (Wts/cyc) + C2B Chin-up volume

A. Push Press. Split Jerk, 1.1 x 5 sets, 2 min - moderate loading

B. 5 sets ALL OUT:

7 DL @ 245lb

12 Lateral Barbell Burpees

15 sec Airdyne

Rest 6 x work time b.t each set

C. C2B Chin-ups, 10 per minute for 7 minutes

Results:

A. 175-185-195-195-195; Split Jerk felt quick and solid, worked on staying upright on the dip/drive.

B. Time/Airdyne; Felt really good here!

1. :58/12

2. :57/12

3. :56/13

4. :55/11

5. :54/13

Round 5 Video

C. Complete but very tough; Was smoked going in.  Rounds 1-3 unbroken, rounds 4-5 were 7/3, rounds 6-7 were 5/5

Thursday, October 25th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Above Knee Hang Squat Snatch, build to an easy double

B. OHS @ 20X0, 7 lite reps x 3 sets, 2 min - start @ 85lb, focus on perfection

C1. CGBP @ 20X1, 3-4 reps x 4 sets, 2 min 

C2. One Arm KB Rows @ 20X2, 6-9/arm x 4 sets, 2 min - use 32kg per set

D. 30 x 22 sec Row @ 90% effort/38 sec rest

Results:

A. 115; Felt good!  Still getting a bit wide with my feet at the bottom here. 

B. 85-95-105;  Felt very good, comfortable through the squat, no tightness in back!!  Love it!

C1. 225(4)-235(4)-245(4)-255(2); Should have been able to get 3 on 255#

C2. Complete, all x9

D. Completed 3872 meters; All rows between 1:28-1:31 500/m pace.  Felt good and recovered quick!

Tuesday, October 23rd

Clean tech + Clean intense/MU's + FSq/Jumping

A. High Hang Power Clean, 3 lite reps x 5 sets, 2 min - focus on fast retreat under bar each rep, keep it moderate

B1. Above Knee Hang Power Clean, 1 tough rep x 4 sets, 2 min

B2. Muscle-up Cluster, 1.1.1.1.1.1 x 4 sets, 2 min 

C1. Front Squat @ 20X1, 4 reps x 3 sets, 10 sec - not max effort, still challenging per set, but not max

C2. Box Jump - step down, 5 really tough reps x 3 sets, 3 min

 

Results:

A. All at 135#, felt good

B1. All at 205#; Still starting pull from the above knee position on this.

B2. Complete with false grip; Failed 2 reps back to back on set 2 for some reason, but no problems with the rest.  Tried a couple with no false grip during practice and...didn't get it.

C1. 225-235-245; Felt better today; 225 and 235 felt good and kept tempo, 245 felt a bit slower and tougher

C2. 36"-40"-40"; Felt good, tried 44" and...need bigger balls!

Monday, October 22nd

Week 2

Snatch tech + Press + OHS + OH Mobility based

A. Power Snatch Cluster, 1.1.1.1.1 x 3 sets, 3 min - keep it lite, drop each rep

B. Press @ 11X1, 2-3 reps x 4 sets, 4 min

C. OHS @ 55X1, 4-5 reps x 4 sets, 4 min - follow tempo

D. Turkish Get-ups @ 24kg/arm, 15/arm - not for time, for perfection

E. Wall Climbs, 15 reps for time

 

Results:

A. 95-105-115; Felt good and fast but at times I think too much here.

B. 145-150-155-160(2); Felt strong, but I still need to get my head thought even a bit more

C. Bar all x5 reps; Held the tempo and felt easier than last week

D. Complete; Felt good but still difficult to keep my eyes on kb the entire time.

E. 6:24; First 5 reps were fine, after that all doubles or singles with about :15 rest between

Saturday, October 20th

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

35 Double Unders

7 Wall Balls - 20#

--5 min rest

10 minutes of work @ 75% effort:

Row 150m

3 Ring Dips

--5 min rest

10 minutes of work @ 75% effort:

Airdyne 60 sec 

KBS - 16kg - 60 sec

Results:

DU's/WB: 8 Rounds + 11 DU; Double Unders struggled early, broken every 10-15.  Last 2 rounds finally got the rhythm.  Would have easily got 10 rounds if the rhythm was there early.

Row/RD: 8 Rounds + 30m; Felt good, all rows about 28 sec and less than 30. It seemed like a lot of transition time.

Skipped last part and did a 10 min Airdyne instead due to right knee tightness.  Right knee has been bothering me for a week or so now, no pain just tightness.  Gonna stretch and foam roll tomorrow to try and loosen up calves, quads, and hamstrings.

Friday, October 19th

Jerk tech + LP2 (Wts/cyc) + C2B Chin-up volume

A. Split Jerk @ lite load, 3 EZ reps x 5 sets, 2 min - get your back knee bent slightly when receiving OH

B. 5 sets ALL OUT:

10 DL @ 225lb

10 Burpees

10 sec Airdyne

C. C2B Chin-ups, 7 per minute for 10 minutes

Results:

A. 135-155-175-185-195; All felt light and fast, no pressing all locked out (will post a video of 175# soon); 175# Split Jerk Tech x3

B. 6:42; 47 cal on Airdyne (I think the bottom number means calorie?); All dead lifts unbroken, kept moving throughout

C. Complete; ripped open on 9th round

Thursday, October 18th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Above Knee Hang Squat Snatch, build to an easy triple

B. OHS @ 20X0, 10 lite reps x 3 sets, 2 min - start @ 75lb, focus on perfection

C1. CGBP @ 20X1, 4-6 reps x 3 sets, 2 min 

C2. Ring Rows @ 33X3, 7-10 reps x 3 sets, 2 min

D. 30 x 20 sec Row @ 90% effort/40 sec rest

 

Results:

A. 105#; Felt like I was thinking too much on these, but felt much better than two weeks ago.  I use to start pull from knees, now I am really working on getting bar to hip pocket, this seemed to help.

B. 75-85-95; Felt very good.  Shoulders still got pretty fried by reps 9 and 10.  During summer I could only get 95# 6 times.  Improvement, love it!

C1. 205-215-225 (all x6); Felt strong, didn't have a spotter so went about 5-10# lighter.

C2. Complete all x10

D. Complete; Least 103m, most 116m, average about 107m; Felt good here, however after rep 15 I had to stand up off the rower because my butt hurt!

Tuesday, October 16th

Clean tech + Clean intense/MU's + FSq/Jumping

A. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - all reps @ 175lb, technique focus

B1. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - full effort

B2. Muscle-up Cluster, 1.1.1.1.1 x 3 sets, 2 min 

C1. Front Squat @ 20X1, 5 reps x 3 sets, 10 sec - not max effort, still challenging per set, but not max

C2. Box Jump - step down, 5 really tough reps x 3 sets, 3 min

 

Results:

A. Complete; Felt good, a couple of reps were not solid but a majority were good.

B1. 205-205-210; 2nd and 3rd sets felt good, probably should have done 215 or 220 on last set

B2. Complete; 1 fail in 1st set do to grip slip, otherwise felt the best they have in a while.

C1. 225-230-235; Didn't feel as good as they did a couple of weeks ago, but fought to get each rep with no fail.

C2. 36"-38"-40"; Felt good and smooth; Completed these with weightlifting shoes on.

Monday, October 15th

1st Week of Training

 

Snatch tech + Press + OHS + OH Mobility based

A. High Hang Power Snatch, 3-3-3-3-3, 2 min - keep weights relatively light, focus on getting under the bar and receiving the bar OH in correct position (i.e. not too far behind your head)

B. Press @ 11X1, 3-5 reps x 3 sets, 4 min

C. OHS @ 55X1, 4-6 reps x 3 sets, 4 min - follow tempo

D. Turkish Get-ups @ 16kg/arm, 30/arm - not for time, for perfection

 

Results:

A. 75-85-95-105-115; Felt good and quick, still need to work on catching with active shoulders.  115# felt a little heavy, but still got all 3 no problem.

B. 135-145(4)-145(3); Was hoping to get 5 at 145# so that I could go up to 150#

C. Did the bar on all 3 sets at 5 reps.  Tough to keep the tempo, I felt really good through 3 then my shoulders were fried on reps 4 and 5.

D. Complete; this was my 1st time doing these so I had Joey Warren help me on technique.  They were extremely tough at the start especially keeping the kb with arm locked and active shoulder.  As I got better at the technique they were a bit easier, but I felt lots of areas where mobility needs work.  Did 2 reps, then switched arms until I got to 30 each.

Saturday, October 13th

AMRAP in 15 min
15 KB Swings (32 KG)
15 Burpees

Results

8 Rounds + 2 KB Swings

Felt good though 5 rounds.  Rounds 6 and 7 felt like I could puke.  Recovered quickly after.

Friday, October 12th

30 Muscle-Ups for time
+
2 min Airdyne for max distance

Results:

30 MU's - 13:24; Need to really practice muscle ups.  After 10 it got really tough 

2 min Airdyne- .9 miles.  Kept the load indicator all the way to the beginning (7+) the entire time.  Recovered very quick after.

Thursday, October 11th

Power Clean- Build to a 1RM
+
AMRAP Power Clean in 8 min @ 90%
+
For Times:
500m Row
Rest 90 sec on Rower
500m Row

Results:

Power Clean: 225#

AMRAP in 8 min at 90%: 13 (@ 205#)

1st Row= 1:32.3

2nd Row= 1:34.6

Felt very good on the row.

Did cleans in the rain today so it was a bit tough with grip and footing especially.  225 was 10 lbs under my PR.

AMRAP in 8 min, never really got comfortable with wet ground had a hand full of fails which I really don't have at this weight, a little frustrating because I was looking forward to it all day.

Tuesday, October 9th

For Time:
21-18-15-12-9-6-3
Thrusters (65#)
Pull Ups

Results:

8:14; Felt awful!  Went out way to quick and wasn't able to sustain it.  All thrusters unbroken, pull ups very broken after round of 18 (2 to 3 sets).  Tried butterfly pull-ups and probably helped gas me as the movement wasn't efficient.

Monday, October 8th

A. OHS, build to a 1RM
B1. Weighted Bar Dip, build to a 1RM
B2. Weighted Supinated Chin Up, build to a 1RM
C. Tabata Push Ups, for total reps
D. Tabata Anchored Sit-Ups, for total reps

Results:

A. 135#; this is so frustrating for me.  All reps leading up to this felt very light and comfortable then when I get to about 135# it becomes very tough.

B1. 120# (PR); Last time I did this I believe it was around 95#

B2. 105# (PR); I don't remember exactly what my previous PR was, but I know it was less than 100#.  Hopefully, this doesn't catch up to my OHS, haha.

C. 24-20-14-8-7-8-7-7, Total of 95; Contemplated whether or not to pace myself early, but decided to just do as many as possible early.  Could have done a couple of more in each of the first 2 rounds, but decided to take some more rest, although it didn't help in the later rounds.

D. 16-16-16-16-15-14-12-11, Total of 116; Used an abmat here.  Felt good here and felt like I was keeping a consistent rhythm.  Used the elbow to knee standard at the top.

Saturday, October 6th

Initial Testing:

AMRAP calories on Airdyne in 10 mins.

Results:

Felt good! I thought the bottom number on the old Airdyne was cals but I think it is miles.  So not sure how I did.  I kept it greater than 5 on load indicator until the last 2 min I kept it more than 7.  Here is a picture of the result:

Friday, October 5th

Initial Testing:

For Time:
15-12-9
Power Clean @ 115#
Burpees

Rest 10 min

15-12-9
Power Clean @ 115#
Burpees

Results:

3:24 -Felt great on this one.  Kept transitions fast, unbroken throughout, could have been faster on burpees.

+

4:14 - Felt OK through set of 15, then was smoked after that

Thursday, October 4th

Initial Testing:

"Nate"
AMRAP in 20 mins of:
2 Muscle Ups
4 HSPU
8 32kg KB Swings

Result:

10 Rounds + 1 MU

Felt fine during workout.  Got stuck doing HSPU most of the time as my shoulders fatigued.  Basically singles after round 4.

Tuesday, October 2nd

Initial Testing:
Thruster Find 1RM
+
For Time:
30 Thrusters (95#), 500m Row

Results:

Thruster: 215#

Thruster/Row: 2:52; Felt great on this one!