Morning Session
1) EMOMx12
O) power snatch + snatch balance
E) 3 position snatch (pockets + above knee + floor)
2) 5x1 Tall Clean
3) 3 x 1-2 minus muscle ups
Numbers:
1) 175 185, 195, 205, 195, 185 (for both)
2) 205, 215, 225, 235, 235
3) 8, 6, 7
Notes:
1) legs felt tired this morning. this was intended as technique work, so did not try to push the weights much here. still felt heavy this morning.
2) this movement is awkward and useful at the same time. all about getting down into the catch position quickly. felt pretty solid today.
3) these felt pretty good today, but the tear on my right hand broke open so I played it safe with each of the sets. didn't want to make it too much worse, so just went for reps on each set.
Evening Session
1) Metcon
100x double unders
5x Cindy
80x double unders
4x Cindy
60x double unders
3x Cindy
40x double unders
2x Cindy
20x double unders
1x Cindy
2) Rowing Intervals
10x 250m row (rest :30 between)
3) Midline Accessory
50 hip extensions
50 ghd sit ups
50 hip extensions
Numbers:
1) 15:03
2) :50, :50, :50.10, :49.5, :49.5, :49.7, :48.8, :48.9, :48.4, :45.4
3) completed
Notes:
1) really wanted under 15:00. push ups prevented that. unbroken on all the double unders. those felt smooth and easy tonight. push ups were the rough part for the workout.
2) these went well. wanted all under :50 just as a gauge. was under that pace but did the last pull too early on the 3rd interval and the pace jumped up.
3) this accessory stuff on the midline is tough. all sets consistent without stopping.
Friday, December 19, 2014
Wednesday December 17th, 2014
Evening Session
1) 5 attempts @ a max vertical jump
2) 5x1 snatch pull @ 105% of 1RM snatch
3) 20m front rack walking lunge for max load
4) AMRAPx12
1:00 squat cleans 135#
1:00 shoulder to overhead 135#
2:00 squat cleans 135#
2:00 shoulder to overheard 135#
3:00 squat cleans 135#
3:00 shoulder to overhead 135#
Numbers:
1) completed. unsure on height.
2) completed @ 305#
3) 245#
4) 167 total reps (13, 21, 18, 36, 24, 55)
Notes:
1) jumped to different ring heights. did not measure. no step on the jumps. jumping is 100% a weakness for me.
2) felt strong. really focused on keeping the proper mechanics through the pull.
3) had zero idea on what weight to even try here. hit 10 reps @ different weights just to get a feel for things. 245 seemed like a solid weight to try for. the front rack position began to tire more than the legs did.
4) this hurt pretty well. just about staying on the work as best as possible. I stayed fairly consistent. maybe should have taken it out harder the first minute of each, but then I think that would have hurt me in the long run.
1) 5 attempts @ a max vertical jump
2) 5x1 snatch pull @ 105% of 1RM snatch
3) 20m front rack walking lunge for max load
4) AMRAPx12
1:00 squat cleans 135#
1:00 shoulder to overhead 135#
2:00 squat cleans 135#
2:00 shoulder to overheard 135#
3:00 squat cleans 135#
3:00 shoulder to overhead 135#
Numbers:
1) completed. unsure on height.
2) completed @ 305#
3) 245#
4) 167 total reps (13, 21, 18, 36, 24, 55)
Notes:
1) jumped to different ring heights. did not measure. no step on the jumps. jumping is 100% a weakness for me.
2) felt strong. really focused on keeping the proper mechanics through the pull.
3) had zero idea on what weight to even try here. hit 10 reps @ different weights just to get a feel for things. 245 seemed like a solid weight to try for. the front rack position began to tire more than the legs did.
4) this hurt pretty well. just about staying on the work as best as possible. I stayed fairly consistent. maybe should have taken it out harder the first minute of each, but then I think that would have hurt me in the long run.
Wednesday, December 17, 2014
Tuesday December 16th, 2014
Morning Session
3 rounds
500m row
12 burpees
21 box jumps, 24"
Numbers--: 9:44
Notes--: good little morning session. hit a quick warm up and then went. rows were done between 1:45 and 1:49. wanted to keep a solid pace on the rower but then be able to go right to burpees and then right to box jumps and move quickly on each. accomplished this goal. as weird as it sounds, burpee technique is getting better which will help improve my cycle time on them.
Evening Session
1) EMOMx7--: snatch single @ 90%
2) 5 sets of: power clean + squat clean + push jerk + split jerk
(sets building)
3) 3x5 back squats (sets building)
4) 1x max set chest to bar pull ups
5) midline accessory work
a) 3x10 glute ham raise
b) 3x20 weighted sit ups
c) 2x25 weighted hip extensions, 45#
d) 2x25 med ball ghd sit ups, 20#
Numbers--:
1) completed @ 260#
2) 265, 275, 285, 295, 300#
3) 385, 400, 415
4) 40
5) completed, 25#, completed, completed.
Notes--:
1) warmed up to 260 quickly and missed first 3 attempts. decided to restart and went 7 for 7, all of them feeling great (only last rep was caught poorly).
2) felt good. toughest part was the push jerk.
3) not a max here, which I was happy with. last time I hit 400 for 5, it felt real heavy. 400 and 415 felt rock solid tonight.
4) held on for as long as I could. had to work pretty hard for those last few reps.
5) this accessory work was tough. definitely wanted to only do a set or 2 of each, but then realized how important this part was for me.
3 rounds
500m row
12 burpees
21 box jumps, 24"
Numbers--: 9:44
Notes--: good little morning session. hit a quick warm up and then went. rows were done between 1:45 and 1:49. wanted to keep a solid pace on the rower but then be able to go right to burpees and then right to box jumps and move quickly on each. accomplished this goal. as weird as it sounds, burpee technique is getting better which will help improve my cycle time on them.
Evening Session
1) EMOMx7--: snatch single @ 90%
2) 5 sets of: power clean + squat clean + push jerk + split jerk
(sets building)
3) 3x5 back squats (sets building)
4) 1x max set chest to bar pull ups
5) midline accessory work
a) 3x10 glute ham raise
b) 3x20 weighted sit ups
c) 2x25 weighted hip extensions, 45#
d) 2x25 med ball ghd sit ups, 20#
Numbers--:
1) completed @ 260#
2) 265, 275, 285, 295, 300#
3) 385, 400, 415
4) 40
5) completed, 25#, completed, completed.
Notes--:
1) warmed up to 260 quickly and missed first 3 attempts. decided to restart and went 7 for 7, all of them feeling great (only last rep was caught poorly).
2) felt good. toughest part was the push jerk.
3) not a max here, which I was happy with. last time I hit 400 for 5, it felt real heavy. 400 and 415 felt rock solid tonight.
4) held on for as long as I could. had to work pretty hard for those last few reps.
5) this accessory work was tough. definitely wanted to only do a set or 2 of each, but then realized how important this part was for me.
Tuesday, December 16, 2014
Sunday December 14th, 2014
Morning Session
1) Clean Cycling (all TnG unbroken)
2x3 squat clean @ 85% (310)
2x6 squat clean @ 70% (255)
2x9 squat clean @ 55% (200)
2x12 power clean @ 50% (185)
2x15 power clean @ 45% (165)
2) EMOMx10
odd) 10 deadlifts, 275#
even) 10 front squats, 205# (no racks)
3) 3 rounds (not for time)
1000m row
3 strict muscle ups
Numbers--:
1) completed
2) completed
3) completed
Notes--:
1) this was tough. I was resting as needed between the sets (was not really paying attention to the time). grip started to fatigue a bit during the sets of 15, but had no issues finishing the sets. getting better with cycling these will further advance my strengths with the barbell.
2) all unbroken. last few sets were pretty tasty, but overall, pretty comfortable throughout this. more work with endurance on the barbell reps.
3) this was pretty much strict muscle up work with paced rowing between. I had never hit a strict mu before, so really wanted to hit a few. rows were done between 3:36 and 3:37.
1) Clean Cycling (all TnG unbroken)
2x3 squat clean @ 85% (310)
2x6 squat clean @ 70% (255)
2x9 squat clean @ 55% (200)
2x12 power clean @ 50% (185)
2x15 power clean @ 45% (165)
2) EMOMx10
odd) 10 deadlifts, 275#
even) 10 front squats, 205# (no racks)
3) 3 rounds (not for time)
1000m row
3 strict muscle ups
Numbers--:
1) completed
2) completed
3) completed
Notes--:
1) this was tough. I was resting as needed between the sets (was not really paying attention to the time). grip started to fatigue a bit during the sets of 15, but had no issues finishing the sets. getting better with cycling these will further advance my strengths with the barbell.
2) all unbroken. last few sets were pretty tasty, but overall, pretty comfortable throughout this. more work with endurance on the barbell reps.
3) this was pretty much strict muscle up work with paced rowing between. I had never hit a strict mu before, so really wanted to hit a few. rows were done between 3:36 and 3:37.
Saturday December 13th, 2014
Session 1 (prior to 9am class)
1) Find 5RM pull up
2) Find 20RM shoulder to overhead
Numbers--:
1) 70#
2) 230#
Notes--:
1) used a kettlebell connected to weight belt by a heavy band. the kettlebell was bouncing a decent amount, making it a little awkward.
2) was originally going to go with 225#, but at the last minute decided to shoot for this. made a good choice. hit the first 15 reps as push jerks then the last 5 reps as split jerks. shoulders were feeling smoked by the time I switched to split jerks.
Session 2 (after 9am class)
7 rounds
1 legless rope climb
100m run (50m out and back)
10 alternating db snatch 70#
100m run (50m out and back)
Numbers--: 11:18
Notes--: this was a good workout. goal was to go from one thing to the next without any hesitation and at a consistent pace. worked out well. immediately went to the rope to climb, which was the biggest obstacle to tackle in this workout.
1) Find 5RM pull up
2) Find 20RM shoulder to overhead
Numbers--:
1) 70#
2) 230#
Notes--:
1) used a kettlebell connected to weight belt by a heavy band. the kettlebell was bouncing a decent amount, making it a little awkward.
2) was originally going to go with 225#, but at the last minute decided to shoot for this. made a good choice. hit the first 15 reps as push jerks then the last 5 reps as split jerks. shoulders were feeling smoked by the time I switched to split jerks.
Session 2 (after 9am class)
7 rounds
1 legless rope climb
100m run (50m out and back)
10 alternating db snatch 70#
100m run (50m out and back)
Numbers--: 11:18
Notes--: this was a good workout. goal was to go from one thing to the next without any hesitation and at a consistent pace. worked out well. immediately went to the rope to climb, which was the biggest obstacle to tackle in this workout.
Friday December 12th, 2014
Morning Session
5 rounds
500m row
5 deficit handstand push ups, 12"
Numbers--: 11:28
Notes--: good workout. kept the rowing between 1:46 and 1:49. all sets of handstand push ups unbroken. moved from exercise to exercise directly (no breaks)
Evening Session
1) 6x7 muscle ups (rest as needed)
2) AMRAPx10
15 box jumps 24"
12 front squats 135#
9 chest to bar pull ups
Numbers--:
1) completed.
2) 6 rounds + 18 reps (15 box jumps + 3 front squats)
Notes--:
1) first 5 sets were every 3:00. then last set was after a 4:00 break. was focusing on certain parts of the technique, which fell apart on sets 5 and 6 as my muscles began to fatigue.
2) unbroken on everything and moved consistently through it. breaks between front squats and chest 2 bars possibly could have been a bit shorter.
5 rounds
500m row
5 deficit handstand push ups, 12"
Numbers--: 11:28
Notes--: good workout. kept the rowing between 1:46 and 1:49. all sets of handstand push ups unbroken. moved from exercise to exercise directly (no breaks)
Evening Session
1) 6x7 muscle ups (rest as needed)
2) AMRAPx10
15 box jumps 24"
12 front squats 135#
9 chest to bar pull ups
Numbers--:
1) completed.
2) 6 rounds + 18 reps (15 box jumps + 3 front squats)
Notes--:
1) first 5 sets were every 3:00. then last set was after a 4:00 break. was focusing on certain parts of the technique, which fell apart on sets 5 and 6 as my muscles began to fatigue.
2) unbroken on everything and moved consistently through it. breaks between front squats and chest 2 bars possibly could have been a bit shorter.
Friday, December 12, 2014
Thursday December 11th, 2014
Afternoon (4:45pm)
--------------------------
A) EMOMx4
power snatch + snatch balance @ 55, 60, 65, 70%
B) EMOMx5
power snatch + hang squat snatch @ 60, 65, 70, 65, 60%
C) EMOMx6
3-position snatch (pockets + above knee + below knee) @ 65, 70, 75, 75, 70, 65%
D) EMOMx8 @ 70% of 1RM clean
O) 5 TnG power clean
E) 5 Front Squats from the floor
Numbers
A) 160, 175, 190, 205
B) 175, 190, 205, 190, 175
C) 190, 205, 220, 220, 205, 190
D) 255
Notes
A) legs felt pretty tired during the 3rd EMOM during sets 3 and 4. did all the snatch EMOM work without breaks between.
B) hit all sets for the clean and jerks without break. some of the power clean reps had pretty wide feet but felt pretty strong with them.
C) was going to hit the muscle ups + metcon today too, but decided I would move those to Friday to keep from being @ the gym for too long.
--------------------------
A) EMOMx4
power snatch + snatch balance @ 55, 60, 65, 70%
B) EMOMx5
power snatch + hang squat snatch @ 60, 65, 70, 65, 60%
C) EMOMx6
3-position snatch (pockets + above knee + below knee) @ 65, 70, 75, 75, 70, 65%
D) EMOMx8 @ 70% of 1RM clean
O) 5 TnG power clean
E) 5 Front Squats from the floor
Numbers
A) 160, 175, 190, 205
B) 175, 190, 205, 190, 175
C) 190, 205, 220, 220, 205, 190
D) 255
Notes
A) legs felt pretty tired during the 3rd EMOM during sets 3 and 4. did all the snatch EMOM work without breaks between.
B) hit all sets for the clean and jerks without break. some of the power clean reps had pretty wide feet but felt pretty strong with them.
C) was going to hit the muscle ups + metcon today too, but decided I would move those to Friday to keep from being @ the gym for too long.
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