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
1st- 6 Squat Clean to Thrusters, 135-155/95-105lbs
2nd- 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.
Tuesday, February 5, 2013
Monday, February 4, 2013
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
1st- 4 Squat Clean to Thruster TnG @ 135-155/95-105lbs
2nd- 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
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
1st- 4 Squat Clean to Thruster TnG @ 135-155/95-105lbs
2nd- 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
Monday, January 28, 2013
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.
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.
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.
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.
Tuesday, January 22, 2013
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
1st- 6 Power Clean TnG @ 185-205/115-135lbs (same weight as last week)
2nd-HSPU’s (10 reps male/7 female)
- Complete, really tough workout. CNS system was rough.
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
1st- 6 Power Clean TnG @ 185-205/115-135lbs (same weight as last week)
2nd-HSPU’s (10 reps male/7 female)
- Complete, really tough workout. CNS system was rough.
Monday, January 21, 2013
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.
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.
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