Thursday, November 29th

Snatch intense + Clean Battery + Upper CP based

A. Above Knee Hang Power Snatch. Below Knee Hang Power Snatch, 1.1 x 5 sets, 3-4 min - tough sets

B. Squat Clean, 1 rep every 30 sec for 15 minutes - no failing, but make all lifts challenging

C. Bar Muscle-up tech work

D. 5,4,3,2,1 for time:

CGBP @ 225lb

Ring Muscle-ups

 

Results:

A. Skipped; during warm-up I felt the same little pinch in my right shoulder, only hurt during snatch though.

B. Complete all reps at 205#; Much more comfortable with squat cleans over power cleans. Had some solid reps in there where the weight really moved fluently throughout.

C. Going to add this tomorrow as it was raining fairly hard and pull-up bars were soaked.

D. 5:28; Felt good, muscle ups are feeling maybe best ever.  First 2 sets unbroken, then did 2+1, 1+1, and 1.  All CGBP unbroken and fairly solid!

Tuesday, November 27th

Jerk tech + Clean intense + Airdyne MAP

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

B. Power Clean, 1 rep x 5 sets, 1 min - all sets @ 185lb

C. Power Clean Cluster, 1.1.1 x 3 sets, 5 min - max effort sets

D. 3 x 2 miles on Airdyne @ 90%, rest 5 min b/t efforts

Results:

A. 155-175-195-215-225; All felt good and quick!  Push Jerk felt much better, don't know that I have ever done 225#!

B. Complete; Felt very good
C. 205-215-225(2); 3rd rep at 225 failed, but did an extra rep 10 seconds later;

 205 PC 1.1.1 
D. Complete

Monday, November 26th

Snatch tech + Muscle Snatch based + OHS/Rows

A. Squat Snatch. OHS, 1.1 x 7 sets, 1 min - lite loads

B. Muscle Snatch, build to a 1RM 

C1. OHS @ 50X1, 4-6 reps x 5 sets, 2 min

C2. One Arm DB Rows @ 20X0, 6-8 reps x 5 sets, 2 min

 

Results:

A. 65-75-85-95-95-105-105; Video of 75#         Video of 95#

B. 115#; Stopped here felt a little tweak in right shoulder, fine now though; 115# MS

C1. 95-105-115(4)-115-125; Not sure why my shoulder got fatigued on 3rd set; 95# OHS

C2. 70-75-75-80-80 all x8; Felt a little hinge in right shoulder during these but not bad and feels fine now.

OHS felt good, snatch still tough though.

Saturday, November 24th

MAP Singles

5 sets @ 85-90%:

45 sec Wall Balls - 20# to 10 ft

45 sec rest

45 sec Double Unders

45 sec rest

45 sec Rowing

45 sec rest

 

Results:

Round: WB/DU/Cal Row

1: 23/73/20

2: 23/60/20

3: 22/47/20

4: 20/56/18

5: 21/50/19

Felt pretty good throughout, most tired going into round 4.

Friday, November 23rd

OHS tech + Aerobic tester

OHS @ 45lb, 20 fast continuous reps x 3 sets, 2 min

+

AMRAP in 10 minutes @ full effort:

10 DL @ 155lb

10 Lateral Barbell Burpees

10 Box Jumps - 30" - step down every rep

 

Results:

OHS: Complete; Easy, there were two reps where I had to pull the bar back, with a heavier weight it would have been gone.

 

5 Rounds + 4 Burpees; Felt ok, the step down on box jumps could have been quicker.

Thursday, November 22nd

Snatch intense + Clean Battery + Upper CP based

A. Power Snatch CLuster, 1.1 x 5 sets, 3-4 min - start @ 125lb

B. AMRAP Power Cleans @ 205lb in 1 minute x 5, 1 min rest 

C. AMRAP in 15 minutes:

3 Muscle-ups

3 Strict HSPU's

 

Results:

A. 125-135-140-140-140; Technique felt ugly!!  Bar kept hitting off of mid-thigh, and really never got it to hip-pockets, so stayed at 140#.

B. 6-6-5-4-5; Tough! Did singles through the first 2 rounds, then tried some touch-n-go in third round and did 3 then 1 and 1.

C. 8 Rounds; All muscle-ups unbroken!!  Different story for HSPU though, unbroken through first 2 rounds then singles after.  This is what took most of the time, also was 20 yds between mu's and hspu, but probably needed that rest.

Tuesday, November 20th

Jerk tech + Clean intense + Airdyne MAP

A. Push Press. Push Jerk. Split Jerk, 1.1.1 @ lite load x 5 sets, 2 min

B. Above Knee Hang Power Clean, 3-3-3, 3 min - 75% effort

C. Above Knee Hang Power CLean, build to a heavy single

D. 20 x 30 sec Airdyne @ 85-90%/30 sec @ 50%

 

Results:

A. 155-155-175-175-175; All felt good, Push Jerk is not as clean as the other two due to lack of reps with it.

B. all sets at 165; Felt good

C. 185-205-225; 225# felt solid, but it still feels like I am stuck here with both power clean and hang power clean. I think I have to focus on more hips first and less power shrug.

D. Complete

Monday, November 19th

Week 1

Monday - Snatch tech + Muscle Snatch based + OHS/Rows

A. Above Knee Hang Squat Snatch @ lite load, 3 perfect reps x 5 sets, 2 min - pause 1 sec in full squat

B. Above Knee Hang Muscle Snatch, 3-3-2-2-1-1, 3 min - all tough sets

C1. OHS @ 20X0, 8-10 reps x 4 sets, 2 min

C2. Weighted Ring Rows @ 20X2, 4-6 reps x 4 sets, 2 min

 

Results:

A. 65-75-85-95-95; Felt OK, but still there are times when the weight feels like it is going to fall forward.

B. 85-95-105-115-125-135; Felt good here

C1. 85-95(9)-95-95; Still don't feel too comfortable at this tempo

C2. 45-45-55-55 all x6

Saturday, November 17th

MAP Low %'s

10 rounds for time:

Row 500m

15 Burpees - chest to deck, arms OH at top

--goal is sub 3 min per round pace

Results:

30:15

Very, very difficult!!  Kept about a 1:58-2:00 500m pace.  Was starting to feel gassed at around 15:00, but held on to the pace.

Friday, November 16th

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

A. Split Jerk, 1 rep every minute for 12 minutes - same loading as last week, but continue to increase for last 2 sets

B. 3 sets ALL OUT:

15 touch n go Power Cleans @ 135lb

15 Lateral Barbell Burpees

Rest 6 x work time b.t each set

C. 3 sets ALL OUT:

15-20 C2B Chin-ups

Airdyne 20 sec 

Rest 7 x work time

 

Results:

A. 205x10 sets, 215x1, 225x1; All felt quick, 225# used to be a struggle, but felt very quick today.

B. 1:06/1:04/1:06; Felt Fine

C. :51(20CTB), :49(20), :49(20); Was hurting a little after.

Thursday, November 15th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Power Snatch, 1 RM

B. OHS @ 20X0, 1 RM

C1. CGBP @ 20X1, AMRAP @ 85% RM x 3 sets, 2 min - get a spotter

C2. Pendlay Rows @ 11X1, 4-6 reps x 3 sets, 2 min

D. 7 x 60 sec Row @ 90% effort/120 sec rest - try to hold same pace as last week

 

Results:

A. 155#; Felt fine, need work on my receiving position

145# Power Snatch

B. 135#; Tougher for me at this tempo, did 145# but it was about 4 sec on the way down.

C1. 5 Reps all sets, all at 245#

C2. 135-155-185

D. Kept about a 1:32 pace on all sets except #6 was 1:33ish; average 323m.  Was breathing a bit harder here today.

Tuesday, November 13th

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

A. Power Clean, build to a 1RM

B. Above Knee Hang Power Clean, 3 moderate reps x 3 sets, 2 min - static start

C. Front Squat @ 20X1, build to tough single

D. 30 MU's for time - 13:24 last time

 

Results:

Hurt my neck yesterday when racking an OHS, as the weight racked on my neck.  Took all day to get it feeling better, but was still hurting during workout.

A. 225; Felt slooooooowwwww!  

B. 185 for all sets.

C. 275; Stopped here as after I racked 275, felt my neck flare up a bit.

D. 12:22; Did all singles and only failed 2 total reps throughout.  Am now able to get reps in when fatigued, where as before I couldn't.  Kip feels much better and stronger here!

Monday, November 12th

Week 5
Snatch tech + Press + OHS + OH Mobility based

A. Press, 1 RM

B. Above Knee Hang Power Snatch. Above Knee Hang Squat Snatch, 1.1 x 5 sets, 2 min - moderate loading, last set somewhat tough

C. OHS @ 55X1, 1 rep x 5 sets, 3 min - start @ 135lb

D. Turkish Get-ups @ 32kg/arm, 10/arm - not for time, for perfection, alternate arms

E. 15 minutes of pec/lat/tricep stretching

 

Results:

A. 175 (PR)- Felt pretty strong here.

B. 95-95-115-120-125; I need to make sure that I practice some of these during warm-ups because I had to do two sets at 95# to work on technique.

C. 135-135-140-150-160 (PR)- Wasn't trying to get a PR but its where the sets took me and it was feeling comfortable.  Remembering back when holding the bar for a 5 count in the hole was tough!

D. Complete

E. Complete

Saturday, November 10th

MAP Low %'s

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

Row 400m

15 Wall Balls - 20#

--5 min rest

10 minutes of work @ 75% effort:

Run 400m

15 KBS - 24kg

--5 min rest

10 minutes of work @ 75% effort:

25 Double Unders

10 Walking Lunges

10 Back Extensions

--5 min rest

10 minutes of work @ 75% effort:

60 sec Airdyne

60 sec Box Jumps - 24" - step down every rep

--5 min rest

10 minutes of work @ 75% effort:

25 Double Unders

5 Push-ups

10 Air Squats

 

Results:

Row/WB- 3 Rounds + Row; Didn't feel great here, rows were tough

Run/KBS- 3 Rounds + Run; Runs were slow

DU/WL/BE- 7 Rounds+ Lunges; Felt much better here

AD/BJ- 4 Rounds: 1) 36/18 2) 35/19 3) 35/19 4) 36/20; Felt ok, legs felt a bit heavy

DU/PU/AS- 10 Rounds + push-ups; Felt very good here, all DU's unbroken except for 1 round.

Friday, November 9th

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

A. Split Jerk, 1 rep every minute for 10 minutes - moderate loading

B. 3 sets ALL OUT:

15 touch n go Power Cleans @ 115lb

15 Lateral Barbell Burpees

Rest 6 x work time b.t each set

C. 3 sets ALL OUT:

15 C2B Chin-ups

Airdyne 20 sec 

Rest 7 x work time

 

Results:

A. All sets at 205#; Felt quick even though my shoulders felt a bit smoked today.

B. 1:04/1:04/1:02; Was hoping to break 1 min here, felt fine though

C. :42/:41/:41, all Airdyne was 15 on the monitor; Somehow developed the butterfly on the C2B and felt very good!!

Thursday, November 8th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Power Snatch Cluster, 1.1 x 5 sets, 2 min - moderate loads

B. OHS @ 20X0, build to a tough single

C1. CGBP @ 20X1, 1 rep x 5 sets, 2 min - get a spotter

C2. Weighted Ring Rows @ 50X0, 4-6 reps x 5 sets, 2 min

D. 10 x 45 sec Row @ 90% effort/90 sec rest

 

Results:

A. 95-115-125-130-135; Felt strong and quick

B. 155(PR); Yeah!!!!  Weight felt very comfortable overhead and solid throughout!

C1. 245-255-265-275-290(PR); 2 PR's in 1 day, love it;  290 felt very good, I had more!

C2. Complete with 45# plate.

D. Complete; Each row was between 240-246m, average was probably 244m and about 1:31/500m.  The last 2 rows hurt!! 

Tuesday, November 6th

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

A. Tall Squat Clean, 1 tough rep x 5 sets, 2 min - focus on fast retreat under bar each rep, keep it moderate

B1. Squat Clean Cluster, 1.1 x 5 sets, 2 min

B2. Muscle-up Cluster, 2.2.1.1 x 5 sets, 2 min 

C1. Front Squat @ 22X1, 1 rep x 3 sets, 10 sec - build per set

C2. Walk-in Box Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min - step down every rep

 

Results:

A. 135-155-175-185-195; All felt very good and quick

B1. 205-215-225-225; Stopped after 4 sets shoulders were absolutely smoked

B2. 2nd muscle up on 2nd set was tough; Complete through 2 sets, 1 fail on 3rd and failed all 3 singles on 4th straight; called it here because of the drop off

C1. 245-250-250; 2 second hold at the bottom was tough!

C2. Complete all at 42"

Monday, November 5th

Week 4
Snatch tech + Press + OHS + OH Mobility based

A. Above Knee Hang Muscle Snatch. Above Knee Hang Power Snatch, 1.1 x 5 sets, 2 min - do not drop bar b/t reps

B. Press @ 11X1, 1 rep x 5 sets, 3 min

C. OHS @ 55X1, 2-3 reps x 5 sets, 3 min - start @ 95lb

D. Turkish Get-ups @ 32kg/arm, 10/arm - not for time, for perfection, alternate arms

E. 15 minutes of pec/lat/tricep stretching

 

Results:

A. 65-85-95-95-95; Felt fine

B. 135-145-155-165-175(f); Felt strong and fast, PR is 170, felt like I was going to get that today.

C. 95-95-105-115-125(2); Held the last rep of 125# for a 5 count but shoulders gave out when coming up.  Felt really, really comfortable with OHS!!!!  Excited with this!!  Here is the video of my 2nd set: 95# OHS @55X1 x3 

D. Complete; These are still very tough but definitely getting more comfortable.

E. Complete

Saturday, November 3rd

MAP Low %'s

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

Run 200m

7 DL @ 135lb

10 Air Squats

--5 min rest

10 minutes of work @ 75% effort:

Run 200m 

7 DL @ 135lb

10 Air Squats

--5 min rest

10 minutes of work @ 75% effort:

150m Row

5 Ring Dips

5 Box Jumps - 24" - step down

--5 min rest

10 minutes of work @ 75% effort:

150m Row

5 Ring Dips

5 Box Jumps - 24" - step down

 

Results:

Run/DL/AS: 6 rounds + 200m

Run/DL/AS: 6 Rounds + 3 DL

Row/RD/BJ: 7 Rounds + 31m

Row/RD/BJ: 7 Rounds + 150m

 

Felt very good throughout!

Friday, November 2nd

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

A. Behind the Neck Split Jerk, build to a tough single - no where near max

B. 10-->1 unbroken C2B Chin-ups for time

C. 5 sets ALL OUT:

20 sec AMRAP Hang Power Clean @ 115lb

20 sec Burpees

20 sec Airdyne

Rest 6 x work time b.t each set

 

Results:

A. 205#; First time going behind the neck, felt good though.

B. 3:52; 10,9, and 8 were good, but 7, 6, and 5 were tough and had to wait a bit before each set to make sure to get them unbroken.

C. HPC/Burpees/AD (not sure what the bottom number is nut used that as a gauge)

1) 13/10/15

2) 14/10/16

3) 14/10/15

4) 14/9/14

5) 14/10/14

Felt good though first 3 rounds, was smoked after rounds 4 and 5

Thursday, November 1st

Snatch tech + OHS + CGBP/Rows + Rowing MAP

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

B. OHS @ 20X0, 5 lite reps x 5 sets, 2 min - start @ 95lb, focus on perfection

C1. CGBP @ 20X1, 2-3 reps x 5 sets, 2 min 

C2. Weighted Ring Rows @ 50X0, 4-6 reps x 5 sets, 2 min

D. 20 x 30 sec Row @ 90% effort/60 sec rest

Results:

A. 120#; Felt good thought the lighter weights; didn't feel as quick at 120# so stopped here; was able to get all the way under though and not ride it to the bottom.

B.95-105-115-115-120 (3); 120 felt fine, I tried to go to quick though and wait fell forward

C1. 230-240-245-250-255 all x3 and with no spotter; Felt very strong here, could have done 260 x3 and possibly 265 x3

C2. Complete allx6

D. All rows between 161m and 165m; This was the toughest row session yet, but still recovered quickly after and felt good.