Am Session 10a
A. Worked Snatch Technique til Shoulder couldn't handle anymore
B. Back Squat
225x 5
275 x 3
305x2
315x2
335x2
350x1
Later in afternoon
"Helen"
9:03
*our 400 is longer
Tuesday, April 30, 2013
Saturday, April 27, 2013
Sat, 04262013
Am Session. 8a Crawley Stadium
Skills: Running Long Jump, Triple Jump
WoD: team of 2
200m Walking Lunge (135 back racked , from ground)
Burpees
^ one lunging, one doing Burpees. Scored as time for 200m + Burpees as total.
Rest 10
Team of 2 Suicides
1 goes to 10 yd line and back tag other in. Then 20,30,40,50,40,30,20,10
Alternating
Rest
Afternoon Session : 2p
Teams of 2. 2 guy 1 girl
20 min to establish 3RM Back Squat
& 3 max attempt pull-ups (all 3, 3 each)
I got 315x3 back squat and pull-ups went 31,35,30
^ no chalk. So no grip. But playing with worse case scenarios.
Recovery Row & Stretch
Skills: Running Long Jump, Triple Jump
WoD: team of 2
200m Walking Lunge (135 back racked , from ground)
Burpees
^ one lunging, one doing Burpees. Scored as time for 200m + Burpees as total.
Rest 10
Team of 2 Suicides
1 goes to 10 yd line and back tag other in. Then 20,30,40,50,40,30,20,10
Alternating
Rest
Afternoon Session : 2p
Teams of 2. 2 guy 1 girl
20 min to establish 3RM Back Squat
& 3 max attempt pull-ups (all 3, 3 each)
I got 315x3 back squat and pull-ups went 31,35,30
^ no chalk. So no grip. But playing with worse case scenarios.
Recovery Row & Stretch
Friday, April 26, 2013
Friday, 04252013
Session 1
10a
A. 40 min clock (running)
10 min est 1RM Power snatch
10 min est 1RM Back Squat
10 min est 1RM Thruster (from floor, regionals standards : can't move feet)
10 min est 1RM Front Squat
Scores :
185/345/235/295
^ better strategy possibly higher scores with the time restraints etc. but was happy.
Then,
Max Walk with 405# in Front Rack Position
Score: longest walk, u sure feet.
Session 2:
2:30pm
AMRAP 10
5 T2B
10 Burpee Slam Balls (50)
15 Box Jumps (24/20) - step down
Score: 5+24.
Rest 5-7
:20 on :20 off Rower
15 intervals
Score: kept in low to mid 30's for all
10a
A. 40 min clock (running)
10 min est 1RM Power snatch
10 min est 1RM Back Squat
10 min est 1RM Thruster (from floor, regionals standards : can't move feet)
10 min est 1RM Front Squat
Scores :
185/345/235/295
^ better strategy possibly higher scores with the time restraints etc. but was happy.
Then,
Max Walk with 405# in Front Rack Position
Score: longest walk, u sure feet.
Session 2:
2:30pm
AMRAP 10
5 T2B
10 Burpee Slam Balls (50)
15 Box Jumps (24/20) - step down
Score: 5+24.
Rest 5-7
:20 on :20 off Rower
15 intervals
Score: kept in low to mid 30's for all
Wednesday, April 24, 2013
Wed, 04242013
10a Session:
Behind Neck Snatch Grip Push Press
135x2. 145x2. 185x2. 205x2. 225x2
245x1
Max Pull-ups
55
Had 60+, hands were about to tear off.
Clean Pulls - Doubles
Just three weight on. Some some speed work done. Back not great today. Hamstrings hate me.
Basketball - horse and Knock out
Rest til 4 ish
4:30p
"Jackie"
7:29 - PR even with zero grip
Then, immediately into 500m cool down.
Rest 7 min approx
EMOM x 20
Odd: AD for :30. All out.
Even: 5 box jump (40")
Behind Neck Snatch Grip Push Press
135x2. 145x2. 185x2. 205x2. 225x2
245x1
Max Pull-ups
55
Had 60+, hands were about to tear off.
Clean Pulls - Doubles
Just three weight on. Some some speed work done. Back not great today. Hamstrings hate me.
Basketball - horse and Knock out
Rest til 4 ish
4:30p
"Jackie"
7:29 - PR even with zero grip
Then, immediately into 500m cool down.
Rest 7 min approx
EMOM x 20
Odd: AD for :30. All out.
Even: 5 box jump (40")
Tuesday, April 23, 2013
Tuesday, 04232013
10am
Clean & Jerk - Single
135-165-185-205-215-235-255
Power Clean
215 x Singles. No rest. 10 consecutive.
225 x 5
255 x 3 TnG
Back Squat - singles
185x5. 225x3. 275x3. 305x1 315x1 335x1. 345x1
230pm Session
"Grace"
Score : 2:30. PR is 1:58. But expected after the volume and current condition of body.
Rest 10
30 FS @ 95
400m Row
Score: 3:30
Rest 10
Max Reps in 5 min. 225# Back Squat
Score : 34
Clean & Jerk - Single
135-165-185-205-215-235-255
Power Clean
215 x Singles. No rest. 10 consecutive.
225 x 5
255 x 3 TnG
Back Squat - singles
185x5. 225x3. 275x3. 305x1 315x1 335x1. 345x1
230pm Session
"Grace"
Score : 2:30. PR is 1:58. But expected after the volume and current condition of body.
Rest 10
30 FS @ 95
400m Row
Score: 3:30
Rest 10
Max Reps in 5 min. 225# Back Squat
Score : 34
Sunday , 04212013
8a WOD
20 cal row
30 Burpees
40 G to OH (45# DB's)
30 T2b
100' OH Walking Lunge (45/25)
50' Sprint
20 cal row
30 Burpees
40 G to OH (45# DB's)
30 T2b
100' OH Walking Lunge (45/25)
50' Sprint
Saturday, April 20, 2013
Sat, 04202013
A. Team WOD - 9a
75 BS 135
50 Pull-ups
25 S to O
75 FS 85
50 Pull-ups
25 S to Oh
75 OHS 65
50 Pull-ups
25 S to OH
Rest
B. 2nd session - 1p
A. GHD - Ball Throws
B. 100' Sprint Races
C. Standing Long Jump 108-114"
D. Triple Jump (from two foot still start) furthest was 28'
E. Run 5k
75 BS 135
50 Pull-ups
25 S to O
75 FS 85
50 Pull-ups
25 S to Oh
75 OHS 65
50 Pull-ups
25 S to OH
Rest
B. 2nd session - 1p
A. GHD - Ball Throws
B. 100' Sprint Races
C. Standing Long Jump 108-114"
D. Triple Jump (from two foot still start) furthest was 28'
E. Run 5k
Friday, April 19, 2013
Friday, 04192013
Noon Session
A. Snatch Work
^taking easy on shoulder
POWER Singles
75-105-135-165-175-185-190m
Drop and practiced Split for a bit. Will work this more to save shoulder a bit.
B. Front Squat
_ hit a 10 rep
Went 225#
Climbed singles after , 255-275-285
C. AFAP - CP
G To OH
135 x 10
165 x 5
185 x 5
205 x 5
225 x 3
245 x 2
Time : 11:30
^ failed one jerk at 245.
Should killing me today so lots of singles climbing. Fun workout but def could have got lot faster.
A. Snatch Work
^taking easy on shoulder
POWER Singles
75-105-135-165-175-185-190m
Drop and practiced Split for a bit. Will work this more to save shoulder a bit.
B. Front Squat
_ hit a 10 rep
Went 225#
Climbed singles after , 255-275-285
C. AFAP - CP
G To OH
135 x 10
165 x 5
185 x 5
205 x 5
225 x 3
245 x 2
Time : 11:30
^ failed one jerk at 245.
Should killing me today so lots of singles climbing. Fun workout but def could have got lot faster.
Wednesday, April 17, 2013
Wed, 04172013
9:30am
Bench - 5x2
223-233-243-253-263
Stopped there today
Back Squat 5x5 @185#
Just getting legs going
WOD : AMRAP 12
15 OHS (75)
Row 200
15 OHS (105)
Row 200
15 OHS (135)
Row 200
15 OHS (165)
Row 200
Etc ....
Score : went through 135's but shoulder hurting so bad. Went 5 into 165. Then stopped.
7:30p
EMOM x 14
Odd: 6 strict hspu (45's to AbMat)
Even: 8 c2b. Strict as many as u can.
Then,
EMOM x 10
Odd: 12 wall balls
Even: 10 Box Jumps (30). Step down
Rest 15
Cleans
Singles working technique
155-245
Row Intervals
:20 on :20 off x 16
Maintained mostly in 20's
Bench - 5x2
223-233-243-253-263
Stopped there today
Back Squat 5x5 @185#
Just getting legs going
WOD : AMRAP 12
15 OHS (75)
Row 200
15 OHS (105)
Row 200
15 OHS (135)
Row 200
15 OHS (165)
Row 200
Etc ....
Score : went through 135's but shoulder hurting so bad. Went 5 into 165. Then stopped.
7:30p
EMOM x 14
Odd: 6 strict hspu (45's to AbMat)
Even: 8 c2b. Strict as many as u can.
Then,
EMOM x 10
Odd: 12 wall balls
Even: 10 Box Jumps (30). Step down
Rest 15
Cleans
Singles working technique
155-245
Row Intervals
:20 on :20 off x 16
Maintained mostly in 20's
Tuesday, April 16, 2013
Tuesday, 04162013
1st session : 1p
10 RM TnG Squat Clean - 10 min to est
Went 155 then 185. Feel like could have gotten 205, but no time.
Rest 5
1RM Front squat for day. - 10 min to eat
Went 185-225-275-305(f)
***with volume as of late I'm not to upset with this.
Rest 5
Snatch Grip DL 4x2 - 10 min
Went 225-255-275-315-335-355
Rest few min
Back Squat - climb to heavy single
Went 225-275-305-315-325
Dropped to 275x5 x 2
10 RM TnG Squat Clean - 10 min to est
Went 155 then 185. Feel like could have gotten 205, but no time.
Rest 5
1RM Front squat for day. - 10 min to eat
Went 185-225-275-305(f)
***with volume as of late I'm not to upset with this.
Rest 5
Snatch Grip DL 4x2 - 10 min
Went 225-255-275-315-335-355
Rest few min
Back Squat - climb to heavy single
Went 225-275-305-315-325
Dropped to 275x5 x 2
Sunday, April 14, 2013
Sunday 040142013
1st session 9a:
Team Event - WOD from 2012
20 Muscle Ups (while Partner holds 225)
60 Wall Balls (while Partner holds chin over bar)
100' Partner Carry + 100# DB
40 Box Jumps
100' Partner Carry + 100# DB
2 Muscle Ups
^ Chase and I - finished @.
Rest Approx 1/1
Jerk Ladder - EMOM
205-215-225-235-245-255-265(f)
^ after last few days, shoulders not feeling great. Position was off. Was being a pussy.
2pm - second session
Back Squat - @20X1
185x5 225x5 275x5 305x3 315x2
^stopped there.
Rest 5-10
AMRAP 3 - Sq Clean & Jerk @ 185# ; max reps
^ technique focused
Score : 10
Rest 3
AMRAP 2
KB SqT Clean Thrusters @53# each Hand ; max reps
^ these r brutal
Score : 16 reps
Rest 5 min
16 Min Sled Push :
Sled + 2 (45's) total
1/3 Work Rest
Team Event - WOD from 2012
20 Muscle Ups (while Partner holds 225)
60 Wall Balls (while Partner holds chin over bar)
100' Partner Carry + 100# DB
40 Box Jumps
100' Partner Carry + 100# DB
2 Muscle Ups
^ Chase and I - finished @.
Rest Approx 1/1
Jerk Ladder - EMOM
205-215-225-235-245-255-265(f)
^ after last few days, shoulders not feeling great. Position was off. Was being a pussy.
2pm - second session
Back Squat - @20X1
185x5 225x5 275x5 305x3 315x2
^stopped there.
Rest 5-10
AMRAP 3 - Sq Clean & Jerk @ 185# ; max reps
^ technique focused
Score : 10
Rest 3
AMRAP 2
KB SqT Clean Thrusters @53# each Hand ; max reps
^ these r brutal
Score : 16 reps
Rest 5 min
16 Min Sled Push :
Sled + 2 (45's) total
1/3 Work Rest
Friday, April 12, 2013
Friday, 04122013
12 Noon - 1st session
A.Snatch - squat up to 135#. Then shoulder could take
Switched to Power climbed to 175#
B. Front Squats - Doubles @22X1
155-185-205-225-245-255
Then two singles at 275# @20X1
C. For time
15 HPC 135#
400m Run
15 HPC
Time : 2:59
D. 7 min AD - recovery
Rest 30 min
D. For Time
15 HPC 135#
400m Run
15 HPC
2:43
Rest
6pm
2nd session
:45 On :15 Off. 3x Through
1. HSPU
2. FS 185#
3. Box Jump 30inch (step down)
Rd 1: 27/6/16
Rd 2: 16/4/15
Rd 3: 14/3/15
Total : 116 reps
A.Snatch - squat up to 135#. Then shoulder could take
Switched to Power climbed to 175#
B. Front Squats - Doubles @22X1
155-185-205-225-245-255
Then two singles at 275# @20X1
C. For time
15 HPC 135#
400m Run
15 HPC
Time : 2:59
D. 7 min AD - recovery
Rest 30 min
D. For Time
15 HPC 135#
400m Run
15 HPC
2:43
Rest
6pm
2nd session
:45 On :15 Off. 3x Through
1. HSPU
2. FS 185#
3. Box Jump 30inch (step down)
Rd 1: 27/6/16
Rd 2: 16/4/15
Rd 3: 14/3/15
Total : 116 reps
Tuesday, April 9, 2013
Tuesday , 04092013
Regionals Training Day One
1:30p
Warm Up:
Clean & Jerk - practice. Light. Get body moving.
Wod:
AMRAP 7
3 PC 225#
5 HSPU (45's to AbMat)
7 Box Jumps 40"
Rest 5
For Time:
Row 1k
30 GHD Sit-ups
60 Walking Lunges
Scores : 4 + 13 / 7:21
Then,
Clean & Jerk Practice - up to 165. Just working the bar.
6:30pm
Re-do of this mornings workouts.
WOD 1 : 5 rds
WOD 2 : 7:53 * was dead at this point. Nothing left in quads.
8:30pm
Behind Neck Push Press , into back squats
X 5 reps - 165 - 185
X 3 reps - 205 - 215
Snatch Pull Doubles
185-225-255
Clean Grip Deadlift - Heavy Double
225-275-315-365
1:30p
Warm Up:
Clean & Jerk - practice. Light. Get body moving.
Wod:
AMRAP 7
3 PC 225#
5 HSPU (45's to AbMat)
7 Box Jumps 40"
Rest 5
For Time:
Row 1k
30 GHD Sit-ups
60 Walking Lunges
Scores : 4 + 13 / 7:21
Then,
Clean & Jerk Practice - up to 165. Just working the bar.
6:30pm
Re-do of this mornings workouts.
WOD 1 : 5 rds
WOD 2 : 7:53 * was dead at this point. Nothing left in quads.
8:30pm
Behind Neck Push Press , into back squats
X 5 reps - 165 - 185
X 3 reps - 205 - 215
Snatch Pull Doubles
185-225-255
Clean Grip Deadlift - Heavy Double
225-275-315-365
Tuesday, April 2, 2013
Monday, 04012013
Deadlift 5x3 @20X1
275-315-365-385-405
*wasnt max. 405 was easy , just over doing back with 13.5 coming
WoD:
EMOM x 16
Odd: OHS 95# 8 reps
Even: c2B Pull-ups 8 reps
Rest 5 min
200m x 10 on Rower , rest 1 min between with Training Mask on
^ very mental. Breathing was tough and wanted to rip that fn thing off on round 2!!!! Made it though
275-315-365-385-405
*wasnt max. 405 was easy , just over doing back with 13.5 coming
WoD:
EMOM x 16
Odd: OHS 95# 8 reps
Even: c2B Pull-ups 8 reps
Rest 5 min
200m x 10 on Rower , rest 1 min between with Training Mask on
^ very mental. Breathing was tough and wanted to rip that fn thing off on round 2!!!! Made it though
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