Tuesday, January 29th

MAP Multi (10/10) - include OHS

10 min @ 90%:

15 OHS @ 65lbs

15 Box Jump Overs - 24" - land on top before moving over

15 GH Sit-ups

--10 min rest

10 min @ 90%:

10 Power Snatch @ 65lb

10 Lateral Barbell Burpees

10 Chin-ups

 

Results:

OHS/BJO/GHD: 3 rounds + 15 OHS

PS/LBB/CU: 5 Rounds

Didn't feel my best today, was going a little slower than capable but didn't stopped moving.

Monday, January 28th

Snatch intense + Jerk intense + Thruster/MU's + Row LP2

A. Power Snatch, build to a 1RM

B. Behind the Neck Split Jerk, build to a heavy single

C1. Thruster, 3-3-2-2-1-1, 1:30 min - no maxing, all tough sets though

C2. Ring Muscle-ups, 5 reps x 6 sets, 1:30 min - fraction as needed, but goal is unbroken

D. Row Sprint 45 sec @ 500m PR x 3, 4 min b/t - damper 7

 

Results:

A. 150; Did not feel explosive at all today with Snatch.

B. 235; Felt very good and smooth

C1. 175-180-185-195-205-215; Felt ok, haven't done heavy thrusters in a while.  The front squat didn't feel as comfortable as normal.

C2. Complete; sets of 5 on first 3 sets, then fractioned to 3-2

D. Complete pace varied between 1:24 and 1:27.  Easy felt very good!

Friday, January 25th

PR on Fran Today!!!!!  

LEnd >90 sec + MAP single

"Fran" as rx'd

+

20 minute EZ Airdyne ride

 

Results:

Fran 3:15 (40 sec PR)

Was looking forward to this all week and was curious to see how I felt during.  I didn't go out to quick because of the fear of redlining early and then struggling to hang on.  But I realized after that I could go harder early and still be fine throughout and also be even faster to the bar and starting quicker on thrusters.  I have sub 3:00, that is my next goal here!!!!  Overall, I felt great and was very excited with my time as my goal was sub 3:30.

Oh yeah, Airdyne ride complete!

Thursday, January 24th

Clean intense + OHS + DL/HSPU

A. Squat Clean, build to 90% RM for a single

B. OHS, quickly build to a tough single

C. 5 sets:

5 tng DL @ 315lbs

AMRAP Strict HSPU

1:30 min rest

 

Results:

A. Built up to 225#; Felt fairly easy!

B. 155#; Felt OK, right heal still slightly comes off the ground near the bottom of the squat.  Been working flexibility in calf.

C. Complete; Dead Lift easy, HSPU still tough.  Got 5 each round.

*Had to skip Tuesday's workout due to some sleep issues.  Have been waking up around 2am often the past 3 weeks and at times unable to go back to sleep.  Slept much better last night, but still not on schedule yet. 

Monday, January 21st

Snatch intense + Jerk intense + Back Squat mod + MU's

A. Power Snatch, build to 90% RM for a single

B. Split Jerk, build to 90% RM for a single

C. Back Squat @ 20X1, 5-4-3-2-1, 3 min - start @ 5 reps @ 75% RM, end @ 90% RM for 1 rep 

D. Ring Muscle-ups, 15 reps for time

 

Results:

A. 145; Felt quicker today

B. 235; Felt very fast and easy

C. 245-255-265-275-300; All sets fairly easy.  No struggle or sticking point at all on 300 set.

D. 3:45...Felt fine sets went 3-2-then all singles with about 10 sec rest between.

Saturday, January 19th

OHS tech + MAP Scenarios

Squat Snatch, 1 rep per min for 15 minutes - nothing over 115lbs, methodical, hot every rep

+

3 rounds @ 90%:

Run 400m

21 KBS - 24kg

12 Chin-ups

+

10 min rest

+

3 rounds @ 90%:

Row 500m

12 Ring Dips

21 Wall Balls - 20#

 

Results:

SS: Complete; First 5 at 95#, 2nd 5 at 105#, last 5 at 115#; Felt pretty good, just focused on being fast today and nothing else.

 

Run/KBS/CU: 8:12 (PR by 20 sec!!!!); My previous Helen PR was 8:32.  I was excited about this all week and my goal was actually sub 8 but my last run was slow, everything else felt really good.  KBS were unbroken and easy, pull-ups were fast although I had to break the last set up to 7-5 with about 3 seconds in between.

Row/RD/WB: Complete; I was timing my rest and was starting this workout at 10 min on my watch but I accidentally hit the start/stop button when starting and it stopped the time...bummer.  I noticed it after the first round.  Felt good though, all rows were between 1:40 and 1:42.  RD and WB were unbroken.

Friday, January 18th

LEnd >90 sec + MAP single

3 x 1 mile on Airdyne @ 97%, 10-12 min b/t sets

+

10 min rest

+

20 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 90% - try to hold same pace as last week

 

Results:

Complete; 1 mile on Airdyne was about 2:10 each set.  Felt good today.

Thursday, January 17th

Clean intense + OHS + DL/HSPU

A. Power Clean, build to a heavy single

B. Power Clean Cluster, 1.1.1 @ 80% RM x 5 sets, 2 min

C. OHS, 3 reps @ 115lb per min for 10 minutes

D. 3 rounds for time:

21 unbroken DL @ 225lb

21 Kipping HSPU

Results:

A. 245 (PR); Cleans have been feeling much better.  May have been able to get more but stopped here.  Helped to have Joey Warren talking trash to me and critiquing the lifts.

B. Complete at 195#; Felt light and easy.  Technique felt great.

C. Complete; was noticing that my right heel comes slightly off the ground on the decent just above parallel and then touches again at the bottom????

D. DNF!!  After round 1 my lower back knotted up so bad that my quads and IT Bands were burning and cramping.  Never had this happen before and I have done high reps at this DL weight???? First round DL was unbroken, HSPU went 7-12-16-19-21.  Completed 2nd round of DL but had to stop a couple of times due to the lower back issue that was going on. 

Tuesday, January 15th

MAP Sets (start with upper gym)

Complete 1 round @ high effort every 5 minutes for 50 minutes:

Run 200m

10 Chin-ups

10 DB Split Jerk @ 40/hand - alternate legs on split every rep

10 Box Jumps - 30" - step down every rep

Row 200m

 

Results:

Sets were between 2:48 and 3:12.  Most were just over 3 min, I think the slowest movement for me today were box jumps.  Chin-Ups and split jerk were fast and easy, row was 1:36-1:42 pace.  Run was slow at times until I got a good rhythm going.

 

Overall I am glad I got this one in.  I have been having issues with sleeping for about a week now and only had about 6 hours of sleep last night.  Today took a bit of grinding and I need to figure out this sleep thing quick!

Monday, January 14th

Snatch intense + Jerk intense + Back Squat mod + MU's

A. Power Snatch, build to a heavy single quickly

B. Power Snatch, 1 rep per min for 10 minutes @ 10lbs below highest from A

C. Push Press. Split Jerk, 1.1 x 5 sets, 3-4 min

D. Back Squat @ 20X1, 12-15 reps @ 65% RM x 3 sets, 3 min

E. Muscle-ups, 4 reps per minute for 10 minutes - does not have to be unbroken, stop if you fail

 

Results:

A. 145; Stopped here because technique was starting to suffer.  Felt good on B though.

B. 135; Felt good here.  All reps were fairly easy.

C. 185-195-205-210-215(F PP); Drive didn't feel explosive.

D. Complete at 215# x15 reps each set; Felt light and easy.

E. Completed 4 min, didn't finish 5th minute.  This got tough fast for me.

Saturday, January 12th

OHS tech + MAP Scenarios

Squat Snatch. OHS, 1.1 per min for 10 minutes - all sets @ 95lb

+

4 rounds @ 90%:

15 DL @ 135lb

15 Wall Balls - 20#

15 Box Jumps - 20" - fast reps

+

10 min rest

+

4 rounds @ 90%:

15 Hang Power Clean @ 95lb

15 Lateral Barbell burpees

15 Air Squats

 

Results:

SS.OHS: Complete; some snatch reps really clean others were not.  OHS felt great.

 

DL/WB/BJ= 6:13; Felt pretty good, never stopped moving

HPC/LBB/AS= 9:25; Burpees were slow!!!!! HPC and AS were fast and easy.

Friday, January 11th

LEnd >90 sec + MAP single

3 sets @ 95-97%:

15 Thrusters @ 95lbs

15 Chin-ups

.5 mile Airdyne

Rest 5 x work time

+

10 min rest

+

30 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 75% - try to hold same pace as last week

 

Results:

2:15/2:15/2:22

AD: Complete

 

Felt good throughout today.  Airdyne was slower on the final set which is why it was a bit slower.  Was completing thrusters and chin-ups in a little over a minute with transitions.

Thursday, January 10th

A. Squat Clean, build to a heavy single

B. Above Knee Hang Squat Clean, 2 reps @ 85% of A x 3 sets, 2 min - no dropping bar b/t reps

C. OHS, 2 reps @ 115lb per min for 10 minutes

D1. DL Cluster, 1.1 x 5 sets, 2 min - drop each rep, only last set tough

D2. Kipping HSPU to 4" Depth, AMRAP x 5 sets, 2 min

 

Results:

A. 245#(PR); Technique felt pretty good today.  Attempted 255# and failed, didn't get all the way under and was leaning forward.  Felt good though otherwise!

B. Complete at 205#; Easy, felt really solid.

C. Complete, very easy.

D1. 315/365/375/385/405; Felt good, the 2nd rep of 405 my body started turning a little.

D2. 4/3/3/3/3; Felt pretty good, much more comfortable and controlled on the wall here.

Tuesday, January 8th

MAP Sets (start with upper gym)

Complete 1 round @ high effort every 2 minutes for 12 minutes:

10 C2B Chin-ups

10 Push Press @ 95lb

30 Double Unders

+

5 min extra rest

+

Complete 1 round @ high effort every 2 minutes for 12 minutes:

10 Toes to Bar

12 KBS - 32kg

15 Push-ups

+

5 min extra rest

+

Complete 1 round @ high effort every 2 minutes for 12 minutes:

Run 200m

7 Burpees

 

Results:

C2B/PP/DU: every set between 48 and 52 sec 

T2B/KBS/PU: First 4 sets between 56 and 59 sec, set 5 was 1:13 and set 6 was 1:26

Run/Burpees: all between 57 and 59 sec

 

Felt very good in first triplet.  C2B was smooth and easy, push press was very light, and DU's were smooth and only broke once.  The second triplet was by far the toughest!  The 5th set of T2B, it took me two reps of K2E's to even get my toes to the bar and the KB swings were very tough in the final 3 rounds.  Push ups felt great and were fast.  The run/burpee workout felt pretty good.  I thought it was going to be even tougher after the previous sequence, but the run helped to get my breathing in check.

Monday, January 7th

Snatch intense + Jerk intense + Back Squat mod + MU's

A. Squat Snatch, build to a tough single, again

B. Split Jerk, build to a heavy single

C. Back Squat @ 20X1, 7 reps @ 70% RM x 5 sets, 2 min

D. Muscle-ups, 3 unbroken reps x 7 sets for time

 

Results:

A. 135; Not feeling great here

B. 235; Felt a little better than last time, but still don't feel like I am getting low enough.

C. Complete at 230#; Felt very good here and light

D. Complete; but had to complete during my clients breaks as she arrived early.  So, did 1 set every 90 to 120 sec.

Saturday, January 5th

OHS tech + MAP Scenarios

Snatch Balance, 1 rep every minute for 15 minutes - all sets between 95lbs and 115lbs

+

3 rounds @ 90%:

15 Hang Squat Snatch @ 65lb

15 Wall Balls - 20#

+

5 min rest

+

3 rounds @ 90%:

15 DL @ 135lb

15 Lateral Barbell burpees

+

5 min rest

+

3 rounds @ 90%;

15 Front Squats @ 95lbs

15 Box Jumps - 24" - step down

 

Results:

SB: 95# for 8 min; 115# for 7 min

 

HSS/WB: 6:14; Kept consistent pace except for last set of HSS had to do 10/5

DL/LBB: 4:52; Felt OK breathing wise, started getting a cramp in my right hip and calf.

FS/BJ: 5:39; Felt fine, took a full second at the top of each front squat.

Friday, January 4th

LEnd <90 sec + MAP single

3 sets @ 95-97%:

21 Thrusters @ 85lbs

300m Row

Rest 5 x work time

+

20 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 75% - try to hold same pace as last week

 

Results:

1:43/1:45/1:52; Felt good here

 

AD: Complete; Comfortable and able to hold pace throughout

Thursday, January 3rd

Clean intense + OHS + DL/HSPU

A. Above Knee Hang Power Clean, build to a 1 RM

B. Above Knee Hang Power Clean, 3 reps @ 80% of A x 3 sets, 2 min

C. OHS @ 55X1, 5-4-3-2-1, 3 min - increase per set

D1. Romanian DL @ 30X0, 1-1-1-1-1, 2 min - increase per set

D2. Kipping HSPU to 2" Depth, AMRAP x 5 sets, 2 min

 

Results:

A. 225#; Failed at 230#

B. Complete at 180#; Felt light and quick

C. 95-115-135-140-150; Last rep at 135, didn't get my hips in the right position and made it more difficult on decent.  Otherwise, I felt comfortable here.

D1. 300-325-335-350-375;  Felt pretty light, tempo was fine.

D2. 4-4-5-4-5; First time doing these to this depth and it felt OK.  I probably could have got to 7 on some sets if I didn't push myself away from the wall, I was able to keep my feet on to finish the rep though.

Tuesday, January 1st

MAP Sets (start with upper gym)

6 sets @ 90%:

30 sec Airdyne

10 KBS - 32kg

10 Ring Dips

50 Double Unders

10 Wall Balls - 20#

10 Chin-ups

30 sec Airdyne

Rest same as work time

 

Results:

* Had to sub some some stuff because I was at my brother-in-law's house for New Years:

30 sec sprint for airdyne, KBS at 1.5 pood, 10 30" box jumps for DU's, 10 ring rows for chin-ups.

 

Times:

3:23/3:14/3:09/3:07/3:08/3:03

 

Felt pretty good today and workout felt pretty easy!

Monday, December 31st

Snatch intense + Jerk intense + Back Squat + MU's

A. Squat Snatch, build to a tough single

B. Behind the Neck Split Jerk, build to a tough single

C. Back Squat @ 75% RM, 3 reps per min for 10 mins

D. Muscle-ups, 2 unbroken per min for up to 15 minutes

 

Results:

Energy level was very low today and I am still extremely sore from GHD's last week.  Probably one of my worst workouts in a long time...frustrating!

A. 135#

B. 225#

C. 245#; This is the only part of the workout that felt OK

D. Stopped at 10 min