3-1-13

Friday
Hip/Shoulder Mobility for Snatch
+
Back Squat
4 @ 50% - 225lbs
3 @ 60% - 245lbs
2 @ 70% - 285lbs
1 @ 80% - 325lbs
*rest no more than 60 sec b/w these sets
1 @ 90% - 365lbs
1 @ 95% - 385lbs
1 @ 99+% - 405lbs then 415lbs (PR)
rest 2-3 min b/w these
+
Every other minute for 16 min (8 sets)
Power Snatch + Snatch @ 75%
- All complete @185lbs
+
2 min AMRAP
5 Power Clean, 185/115lbs
10 Burpees onto 4” plate
2+2 cleans
rest 4 min
2 min AMRAP
5 Power Clean, 185/115lbs
10 Burpees onto 4” plate
2+1 clean

2-28-13

7 min AMRAP:
20 Wall Ball, 20/15lbs
20 Toes to Bar
- 4 rounds
rest 5 min
7 min AMRAP:
20 Over Head Squats, 115/75lbs
10 Muscle Ups
- 1+20 OHS (got killed on the muscle up, especially after toes to bar killed my grip)
rest 5 min
7 min AMRAP:
15 Power Snatch, 75/55lbs
15 CTB Pull Ups
- 3 rounds

Felt good, better than I have in a while.   

2-26-13

3 sets not for time
10-15 CTB Pull Ups
15-20 GH Sit Ups
5-15 HSPU (practice weakness.  If you’re strong w/ kipping but weak strict, do strict and vice versa)
Complete
+
4 sets for times:
10 Burpees AFAP
10 KBS, 88/70lbs
10 Box Jumps, 24/20”
30 sec ALL OUT on Air Dyne
30 Double Unders
rest 3 min
1) 1:49 2) 1:45 3) 1:45 4) 2:00
+
3 sets of:
Run 400m
20 GH Sit Ups
rest 60 sec
Complete

2-25-13

5 sets to build to a tough Hang Snatch from above knee
rest 2 min or less
165/175/185/195/205
+
5 sets of: “Shankle” Complex
3 Clean Pulls
1 Hang Squat Clean
2 Split Jerks
rest 2 min or less
225, 245, 255, 265, 275
+
5 min AMRAP
Squat Clean, 165/110lbs
Shoulder to Over Head, 165/110lbs
31 reps

2-16-13

Saturday
For time:
15-12-9
HSPU on 2-45lb plates
Front Squats, 205/135lbs
- 11:05 (This was just hard, I got smoked out really quickly)
Rest 4 min
21-15-9
CTB Pull Ups
Box Jumps, 30/24”
- 5:35
Rest 4 min
For time:
3 rounds for time:
20 Wall Ball, 20/14lbs
20 Pull Ups
- 5:15

2-15-13

Hip/Shoulder Mobility for Snatch
+
2 sets of not for time:
10-15 Unbroken Toes to Bar
10 Fast Box Jumps, 24/20”
10-12 CTB Pull Ups fast
5-8 Parallette HSPU
- Complete - seeing lots of improvement from the HSPU parallettes and box jumps
+
Build to 90% of 1RM Snatch fairly quickly
- 205lbs
Then
Snatch x 1 @ 90% EMOM for 6-8 minutes
- 8 mins 
+
5 sets of:
3-6 Bar Muscle Ups Unbroken
5 Power Clean TnG heavy (185lbs first set, 205 the rest)
200m Row ALL OUT
rest 3 min
1)1:25 2)1:30 3)1:35 4)1:40 5)1:50

2-13-13 and 2-14-13

 Monday-
Mobility For Hips and/or Shoulders for Snatch
+
3 sets not for time:
10-12 CTB Pull Ups
15 HR Push Ups
40-50 Double Unders Unbroken
- Complete
+
Build to a 3RM TnG Snatch in 10 min
- 185lbs (felt great, 205lbs for 2)
+
Build to a 5RM TnG Ground to Over Head in 10 min
- 205lbs (felt less great)
+
8 min AMRAP
8 Thrusters, 115/75lbs
8 CTB Pull Ups
8 Burpees over bar (lateral is fine)
*immediately following AMRAP perform:
2 sets for time of:
15 Push Press, 115lbs
15 Toes to Bar
- 3 rounds + 5 thrusters on AMRAP
- 3:20 on the chaster 
- Ouch, really  
+
3 sets of Reverse Hyper x 15 @ 30-50% of 1RM Back Squat
- 275lbs

Tuesday-
3 sets not for time
3-6 Muscle Ups
15-20 GH Sit Ups
6-8 Pistols/leg
- Complete - muscle ups are getting much better, pistols too
+
3 sets of:
1 Front Squat (tough but not max)
Rest 10 sec
Pull Ups x 30 reps
Rest 90 sec
- 315lbs - first two sets of pullups were UB, then 20/10 due to hand ripping
+
4 sets ALL OUT for times; rest 6 min
7 Squat Clean Thrusters, 115lbs
14 Toes to Bar
7 KB Swings, 88/70lbs
14 Burpees
- 1) 2:05 2) 2:15 3) 2:10 4) 2:50 (yikes)

2-9-13

Open WOD 11.4
20 min AMRAP
5 Power Clean, 145/100lbs
10 Toes to Bar
15 Wall Ball, 20/14bs

10 rounds + 5 power cleans + 8 toes to bar

Comments / thoughts - Well I've come a pretty long way from the first time I tried this workout.  I was relatively pleased with my score (for the capacity I am at right now), but we (Chris and I did it together) passed my original score at like minute 8 or 9.  Good and fun day. 

2-7-13 and 2-8-13

2-7-13

5 min AMRAP
5 Ring Dips
5 OH Lunges/leg, 45/25lb plate
10 Box Jumps, 24/20”
4 rounds + 5 reps
+ 
3 min rest
+
5 min AMRAP
10 HR Push Ups
10 V-Ups
200m Run
3 rounds
3 min rest
5 min AMRAP
5 Ring Dips
5 OH Lunges/leg, 45/25lb plate
10 Box Jumps, 24/20”
4 rounds
+ 
3 min rest
5 min AMRAP
10 HR Push Ups
10 V-Ups
200m Run
3 rounds

2-8-13
2 sets of:
3 x Bridge Ups (10sec)
4-5 Sotts Press, 45/30lbs
8-10 Reverse Hyper w/ 40-50% of Back Squat 1RM
4-5 High Box Jumps, step down (about 85% of max height)
Complete - Reverse hyper at 275lbs
+
Build to 85% of 1RM Snatch fairly quickly
195lbs
Rest 2 min
For time: 20 Reps Squat Snatch @ 77% 1RM
5:25
5 sets of:
5 Heavy Thrusters Unbroken 155lbs
250m Row Sprint
1) 1:05 2)1:05 3)1:10 4)1:15 5)1:15
rest 4 min

Comments 2-7-13 - MAPs always feel like they are getting better.  Maintained a pretty good pace throughout, and tried to keep consistently moving. 

Comments 2-8-13 - Good day, felt good. Lactic is still terrible but much much better than it was a year ago about this time. I don’t feel like 225 is my 1RM on snatch, but then again my time wasn’t awesome on the 20 reps. Right knee is starting to give me fits after lunges, looks like I need to invest in some of those knee braces, I am gettin old.

2-5-13

3 sets not for time
3-6 Muscle Ups
15-20 GH Sit Ups
6-8 Pistols/leg
- Complete - Muscle ups are getting much much better.  Finally figuring out that extended arm thing.
+
5 sets of:
5 TnG Squat Snatch (heavy)
- 135 / 155 / 165 / 175 / 185 (only got 3)
Rest 30 sec
Pull Ups x 20 reps
- Complete (Felt great because my elbow is FINALLY feeling better, hopefully it sticks)
Rest 90 sec
+
20 min on the minute
1^st- 6 Squat Clean to Thrusters, 135-155/95-105lbs
2^nd- 10 Unbroken Toes to Bar
- Complete - I did first eight sets at 155lbs, then last two sets at 135lbs and one extra "penalty set for 135lbs because I lost a minute changing the weights.

1-29-13 till 2-4-13

Its been a really long time since I posted, so this is all of my stuff from Jan 29th until today (Feb 4th 2013).  Gotta get used to blogging again.

Side note - Trying out some nutrition changes, I'll make note of it as I think it is important.  Basically I am upping my caloric intake (by a pretty good bit) and protein intake (also by a pretty good bit).  If you follow me around on a given day, I don't eat enough because I am so wrapped up with school and junk, but I am trying to figure out the easiest way to keep up the intake because my output is getting pretty high.

1-29-2013
3 sets not for time
8-10 Butterfly CTB Pull Ups (focus on speed and efficiency)
15-20 GH Sit Ups
6-8 Pistols/leg
Complete 
+
5 sets of:
Clean & Jerk x 1 (no more than 95%)
225 / 245 / 265 / 275 / 285
Rest 30 sec
Weighted Pull Up x 3 reps
All completed at 53lbs
Rest 90 sec
+
20 min on the minute
1^st- 4 Squat Clean to Thruster TnG @ 135-155/95-105lbs
2^nd- 4 Muscle Ups
Complete - muscle ups are finally getting better .... finally 

1-30-2013
3 sets not for time
Bridge Ups x 3 (10 sec each)
Hang to Inverted to Hang x 3-4
KB Snatch x 8-10 heavy, good Tech
Complete
+
For time:
20 Unbroken Pull Ups
Row 500m
20 Unbroken Pull Ups
Row 500m
20 Unbroken Pull Ups
Time: 6:15 (Felt awesome, my elbow didn't bother me)
rest 4 min
for time:
50 Burpees over Box Jump, 24/20”
Time 6:45 (Made up for that feeling awesome thing)
rest 4 min
3 rounds for time
20 Push Press, 95/65lbs
20 GH Sit Ups
Time 4:35 (GH situps make me dizzy)

2-1-2013 MORNING
2 sets of:
3 x Bridge Ups (10sec)
4-5 Sotts Press, 45/30lbs
8-10 Reverse Hyper w/ 40-50% of Back Squat 1RM
4-5 High Box Jumps, step down (about 85% of max height)
Complete 
+
5 sets of:
Snatch x 1
155lbs / 175lbs / 185lbs / 205lbs / 225lbs
Rest 2 min
5 sets of:
Clean & Jerk x 1
225lbs / 245lbs / 265lbs / 275lbs/ 285lbs
Rest 2 min
+
4 sets for times:
Front Rack Walking Lunges x 2/leg (205-225/135-155)
Front Squat x 2 (205-225/135-155)
23 Pull Ups
I can't remember the times for all of these, I think my first three sets were around 1:30, then I broke 2 minutes on the last one.
rest 3 min
+
10 min AMRAP
Double Unders
502 double unders 

2-1-13 EVENING - Had to do both on Friday because I had a funeral on Saturday morning.  I was hurting on Saturday, but I got it all in
5 min AMRAP
7 Dead Lift, 245/165#
3 Parallette HSPU- note depth
Complete - 3 rounds and 7 deadlifts (really held back by parallettes)
rest 5 min
7 min AMRAP
Run 400m
50 Wall Ball, 30/20#
AMRAP Burpees in remaining time
Complete - with 25 burpees
rest 5 min
9 min AMRAP
15 KB Swings, 70/53#
12 HR Push Ups
9 Toes to Bar
6 Box Jumps, 30/24”
3 rounds even

2-4-13
Monday-
Mobility For Hips and/or Shoulders for Snatch
+
One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
Complete
+
Build to a heavy Snatch (no failed reps)
Complete - built up to 205lbs, working on retooling my techique, feels like its getting better
+
Build to a heavy Clean (no failed reps)
Complete - 285lbs
+
For time:
5 Ground to Over Head, 225/155lbs
10 Ground to Over Head, 195/135lbs
15 Ground to Over Head, 145/95lbs
20 Ground to Over Head, 95/65lbs
Time - 9:45 
+
3 sets of Reverse Hyper x 15 @ 30-50% of 1RM Back Squat
Complete @ 295lbs
+
3 sets of 135lb Close Grip Bench Press with Chains (50lbs) of 10 reps (high speed, dynamic movement) 
Complete 
+
3 sets of 135lb RegularGrip Bench Press with Chains (50lbs) of 10 reps (high speed, dynamic movement) 
Complete
 
 


 

1-28-13

Monday-
Mobility For Hips and/or Shoulders for Snatch
+
One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
- Complete
+
5 sets of:
Snatch Balance x 3 (75-80% 1RM); rest 90 sec
- 185lbs / 205lbs / 205lbs / 205lbs / 205lbs
+
4 sets of:
Hang Squat Snatch + Squat Snatch; rest 90 sec
- 135lbs / 155lbs  / 185lbs / 185lbs - Felt awesome
+
Back Squat @ 20X1- 3 @ 85%, 2 @ 90%, 1 @ 90-95%, 1 @ 90-95%; rest 2 min
- 3 reps @ 345lbs
- 2 reps @ 365lbs
- 1 rep @ 385lbs
- 1 rep @ 405lbs (previous 1RM) 
+
For time:
20 Hang Squat Snatch, 95lbs
Run 400m
20 Power Snatch, 95lbs
75 Double Unders
20 Over Head Squats, 95lbs
- Complete - 7:42 - Felt pretty good, I still hate running.  Gotta work on that.  It was a burner for sure.
+
3 sets of Reverse Hyper x 15 @ 30-50% of 1RM Back Squat
- All complete at 290lbs 

Comments - Great day, felt really really good.  I needed some time off I think, two days was good.  I am pumped to get into it leading up to the open. 

1-25-13

Friday
Hip/Shoulder Mobility for Snatch
+
2 sets of:
3 x Bridge Ups (10sec)
4-5 Sotts Press, 45/30lbs
8-10 Reverse Hyper w/ 40-50% of Back Squat 1RM
4-5 High Box Jumps, step down (about 85% of max height)
- Complete - Reverse hypers @ 270lbs

5 sets of:
Snatch x 1
- 185lbs / 195lbs / 205lbs / 215lbs / 225lbs

Rest 2 min

5 sets of:
Clean & Jerk x 1
 - 225lbs / 245lbs / 275lbs / 285lbs / 225lbs

Rest 2 min
+
4 sets for times:
Front Rack Walking Lunges x 10/leg (135-155/95-105)
20 Pull Ups
1) 1:45
2) 2:35
3) 1:50 (Got mad about second set)
4) 3:15 (Got tired from getting mad about second set 

I was supposed to do double unders after these sets, but I was smoked.  So smoked, that I called it.

1-23-13

Wednesday
3 sets not for time
Bridge Ups x 3 (10 sec each)
Hang to Inverted to Hang x 3-4
KB Snatch x 8-10 heavy, good Tech
- Complete (KB snatch at 88lbs)

For time:
30 Wall Ball, 30/20#
9 Muscle Ups
20 Wall Ball, 30/20#
6 Muscle Ups
10 Wall Ball, 30/20#
3 Muscle Ups
- Complete (15:12) - I have GOT to get better at muscle ups.  

rest 4 min

3 rounds for time:
20 KBS, 70/53#
15 Toes to Bar
- Complete - 5:45

rest 4 min

3 rounds for time
10 Push Press, 135/95#
10 Burpees
10 Pull Ups
- Complete - 4:45 

Comments - Wow, tough day.  Good, hard work but it was a killer.

1-22-13

3 sets not for time
3-6 Muscle Ups unbroken
15-20 Unbroken Toes to Bar (focus on speed and rhythm)
6-8 Pistols/leg
- 5 muscle ups, then 3 and 3 - still working on technique
- 20 T2B each time
- 6 pistols each time (left leg still really weak) 
+
5 sets of:
Clean & Jerk x 1.1 (rest 10 sec b/w reps)
- 225lbs / 245lbs / 265lbs / 285lbs / 300lbs (only squat cleans, couldn't get it overhead)
Rest 30 sec
Weighted Pull Up x 4 reps
- 62lbs / 62lbs / 53lbs / 53lbs / 53lbs
Rest 90 sec
+
20 min on the minute
1^st- 6 Power Clean TnG @ 185-205/115-135lbs  (same weight as last week)
2^nd-HSPU’s (10 reps male/7 female)
- Complete, really tough workout.  CNS system was rough.

1-21-13 - I'm back

I've switched over from doing personal programming with Mike to doing his new competition blog.  I am excited about it.  It gives me the opportunity to workout with people again, which I enjoy and I feel like it pushes me.  I may add some stuff here and there, but my main framework will be his blog.  The programming we have been doing has been really great, hoping to keep getting awesome results.  

Monday-
Mobility For Hips and/or Shoulders for Snatch
+
One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
- Complete - all with just the bar
+
5 sets of:
Halting Snatch Dead Lift + Hang Squat Snatch + 2 Over Head Squat(70-75% 1RM); rest 90 sec
- 155lbs / 155lbs/ 165lbs / 165lbs / 175lbs

+
Snatch Balance- build to a tough single in 8 minutes
From 205lbs - 265lbs
+
Back Squat @ 20X1- 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90-95%; rest 2 min
325x3
345x2
365x1
385x1
Felt great, really great. 
+
For time:
25 Squat Cleans, 95/65lbs
Run 400m
25 Squat Cleans, 95/65lbs
Run 400m
Complete - 7:32 - leg burner for sure. Had to break up squat cleans into two on the first set, and four on the second one.
+
EMOM
2 Push Jerks (from a rack)
2 Tire Flips @ 3x BWT
Increase the weight on the push jerk each minute by 5-10 pounds.  Start at 50% of your 1RM
- Complete - went from 135lbs push jerk to 255lb push jerk
+
3 sets of Reverse Hyper x 12 @ 30-50% of 1RM Back Squat
- Complete @ 225lbs - felt awesome

Comments - Good, fun day.  Running is getting better, hit everything hard.