10/10-10/17

Monday

AM

gymnastics work

+

A.  Snatch from power position + OHSQ; 50x2, 60x2x2, 70x2x2, 80x1x3

65, 80, 100, 105. Everyday gets better

B.  Back Squat; 50x5, 60x5, 70x3x5, 80x3x5, 90x1

130, 156, 185, 235 Felt heavy today!

C.  BB bent over row x 6x6

85, 95, 105, 110, 115, 115

D.  Snatch RDL x10x4

105,115, 115, 115

pm

7 rounds

1 MU

2 rope climbs w/ legs

3 CTB pull ups

100m sled push @ 135# on top 

For logistical reasons I had to sub out the sled push. Instead I rode the AB for 15 cals.

24:39

Tuesday

AM

A.  Power Clean + PP; 50x2+2, 60x2+2x2, 70x2+2x2

85, 100, 115

B.  Power Clean + Push Jerk; 80x1+1x3, 85x1+1x2

135, 140 (85% got a little messy. not as sharp as I would like.)

C.  Front Squat; 70x3x4 with pause in bottom

165 

D.  Landline press x 10/side x3

35lb bar, 45, 55

PM

40 sec. empty sled push @ max

rest 4 minutes

x3

Completed

Wednesday

AM

gymnastics wrok

+

5 sec. lead in

7 sec. AB sprint @ max

rest 2 minutes

x7 rounds

+

1 mile cool down jog

Completed

pM

20 minute amrap

20 cal row

5 d-ball over shoulder @ 70#

1 d-ball over shoulder @ 100#

50ft. yoke OH walk @ no weight added

7 kipping HSPU

Used a 90lb atlas stone instead of d-ball

also used a fat bar 25 per side

4 rounds

Thursday

off

Friday

gymnastics work

+

A.  Clean from pause @ mid shin; 50x2, 60x2, 70x2x2, 80x2x4

100, 120, 140, 160

B.  Jerk; 50x2x2, 60x2x2, 70x2x5, 80x2x2, 90x1

85, 105, 120, 145, 155

C.  Front Squat; 70x3, 80x3, 90x2, 80x3, 70x5

165, 190, 210, 190, 165

+

7 rounds

7 PC @ 95#

15 wall balls, 14# to 10 ft.

14:16

Saturday

A.  Muscle Snatch (from pause above knee)x5x3

55, 65, 65

B.  German Clean; (pause @ knee, power position, catch, full squat, halfway up - 2 sec. @ each position) 50x2, 60x2, 70x2x5, 80x1x6

85, 100, 115, 132

c1. Incline bench press x 6x5

85, 95, 95, 105, 105, 95

c2. GH Raise x8x5

Completed

+

1k row @ 7 sec. off 2K TT pace

rest 90 sec.

x3 

Did not have time to complete

I was totally spend by Saturday. I was incredibly sore and struggled through my training. I had a terrible night's sleep the night before, only four hours so I am sure that played into my inability to train effectively on Saturday. Training on the weekends is tough for me with family responsibilities. I only really have 2 hours to train from 7-9am before I have to coach. I'm not sure if you can shorten my training any more on Saturday, let me know your thoughts.

I definitely feel like things are coming along, my jerks are feeling better I just feel I need to land a bit more confidently. All in all I feel strong, my energy was just low this week.

I did notice and let Colin know, that I had strict HSPU at the end of the week in my gymnastics programming and by the time I got to it, I had nothing left. That got me freaked out a bit because SHSPU have not been a problem in the past. It might make more sense to put SHSPU into my week earlier on .

9/14-9/21

9.14 - 9.21

Monday

AM

gymnastics work

+

A.  Snatch high pull w/ pause @ knee + snatch from pause @ knee; 50x2, 60x2, 70x2x2

65, 78, 95

B.  Snatch; 70x2, 80x1 x 3

95, 105

C.  Back Squat; 50x5, 60x5, 70x5x3

127.5, 153, 178.5

PM

50 ft. hand over hand sled pull @ 95#

20 ball slams @ 20#

50 double unders

x10 minutes 

I enjoyed this A LOT!

Tuesday

am

A.  Power Clean + FS + Jerk; 50x2, 60x2, 70x2x3, 80x2

85, 100, 115.5, 132

B.  Push Press; x3x5 off feel..nothing over 80%

85, 90, 95, 100,105 (I'm sure that was over 80%.)

C.  Cambered bar good Morning x 8x5

I really like these. Used the naked bar again, but I'm ready to add weight.

PM

3 minutes on the aB - keep HR under 155

2 minutes off and rest

x5

Completed

Wednesday

AM

gymnastics work

+

A.  OH Yoke support walks x 50ft. x 3 sets

95lbs

B.  Clean off blocks @ knee; 50x3, 60x2, 70x3x3 

C.  BB bent over row x 5x5

PM

30 minute EmOM

1 = 5 CTB pull ups

2 = 20 sec. farmers walk @ 55# per hand

3 = 10 TnG thrusters @ 65#

4 = 10 burpees

5 = 15 sec. sled run @ 45# on top

I did not finish this day. it was my rest day due to the jewish holidays, so I did my ActiveLife work, gymnastics and started on your programming but opted to take a break. It served me well as the rest of the week was GREAT.

Thursday

off

Friday

gymnastics work

+

A.  Narrow Grip OHS; 55x1 x 3x3

65, 70, 70 These were wild and tough, with confidence I can handle more weight. The tempo was killer.

B.  Clean; 50x2, 60x2, 70x2x2, 80x2x2

100, 120, 140, 160 I notice when the weight gets heavier I mute my hips. I can get under it because I am short, but I want to fix this.

C.  Back Squat; 50x5, 60x5, 70x5, 80x5x2

127.5, 153, 178.5, 204, Holy SHIT, the last set at 80% was a push.

~rest as needed~

10 minute amrap

5 hang squat cleans @ 75#

3 strict press @ 75#

1 MU

I ABSOLUTELY LOVED THIS WO. I have always been terrible at strict press but this felt really good. I got 9 rounds.

Saturday

A.  Power Snatch; 50x2, 60x2, 70x2, 80x1 rep EmOM x 5

65, 75, 85, 95. These percentages are off. I have a 115 PS that hasn't been tested in forever, so I pushed the numbers up a bit.

B.  Jerk; 50x2, 60x2, 70x2, 80x1x3

90, 105, 125, 140. My jerks finally felt good today. I widened my grip a good amount and it seemed to really help. 

C.  Reverse hyper x 10 reps x 4 sets @ 30-35% of BS 

I don't have a reverse hyper so I just did BE with a 20lb weighted vest. I know that is too light as the weight for the reverse hyper would have been 75lbs. Thoughts on how to better sub this?

+

accumulate 150 cal on aB

every 30 calories

20m plate carry @ 25# per hand

20m seal walk

50m sled drag @ 4 plates

This was fun. The seal walk destroyed my shoes and I think the plate carry can be a bit further. I dragged 125lbs. How much weight were you thinking?

9/7-9/13/15

I think this is the best way for me to get my training results out to you. In one long week blog! I am making big strides and feel very competent and strong. My weaknesses are still with my snatch technique and my jerk technique. But I am trusting the process. The structure of the week is working PERFECTLY for me. I also really like the accessory work I am doing. I might end up with biceps after all!

Monday

Am

gymnastics work

+

A.  Snatch High pull w/ apuse @ knee + Snatch from pause @ knee; 50x3, 60x3, 70x2

65, 80, 91

B.  Snatch; 70x2, 80x1, 85x1, 90x1, 80x1, 85x1
91, 105, 110, 117, 105, 110. Frustrated a bit here, I just want everything to click all the time. I hate sitting there and thinking about this lift before each lift. I would like to be able to just grab it and know my body will do what it is supposed to do!

C.  Back Squat Cluster; 50x5, 60x5, 70x3, 85x1.1.1x2, rest 30, rest 2 minutes
130, 150, 180, 217

workout - 

lumberjack 20 with your gym

Coaching and Woding, now THAT is a skill. 

Tuesday

AM

A.  Power Clean + FS + Jerk; 50x3, 60x2, 70x2(5), 80x2(3)
85, 100, 115, 135

B.  Push Press + Power jerk; 50x2, 60x2, 70x2, 80x1, 85x1
65, 75, 88, 100, 100

C.  Front Squat; 50x3, 60x3, 70x3, 80x3, 90x1(2)
117.5, 141, 165, 188, 215

D.  Cambered Bar good mornings x 6x5
Just the bar.

PM

45 sec. sled sprint - no weight

rest 4 minutes

x3 rounds
Completed

Wednesday

gymnastics work

+

assessory work

A.  OH yoke holds - accumulate 2 minutes
(Sub'd a 2 min 85lb OH snatch grip hold for ActiveLife. I do these every week. The goal is to accumulate 2:00min in under 3:00. I hit 3:10 this week.)

B.  Hand over hand sled drag - 50ft. x 5 rounds **use upper body, don’t “fall back"
Completed 

C.  KB sorts press - collect 30 reps per arm
26lb kb

Thursday

off

Friday

A.  Pressing Sn balance; x5x3
65, 75, 85 (was feeling this out. not sure where to begin.)

B.  Snatch Balance + OHS; 50x3, 60x3, 70x2(5), 80x1(5)
65, 78, 91, 105

C.  Back Squat; 60x5, 70x5, 80x5, 90x1(2), 70x5
155
178
205
230
178

+

gymnastics work

~rest as needed~

30 rounds for time

1 MU

1 strict HSPU
I could not get to this due to time constraints. I would like it put into my programming next week if possible.

Saturday

A.  Power Clean + Clean (off blocks @ knee); 50x2, 60x2, 70x2(8)
85, 100, 115 felt too easy. Took the percentage from my PC

B.  Jerk; 60x2, 70x2, 80x1, 85x1, 80x1, 85x1
102, 120, 135, 145, 135, 145 (played around with switching my feet. left foot lead is the winner. I have to drop more quickly and get my head through faster.)

C.1  Snatch Dead lift with 3 sec. pause @ knee + 5 sec. lower x5x5
135

C.2  Incline Bench Press x5x5
85

+

3 rounds for time

15 burpees over the barbell

10 PC @ 95#
4:35

~rest 10 minutes

3 rounds for time

21 double unders

15 cal on aB

9 thrusters, 75#
6:29

8/13-9/6

Since I am so lame at getting this done, I am resorting to posting all at one time.

8.31 - 9.6

Monday

Am

gymnastics work

+

A.  Snatch high pull w/ pause @ knee + Snatch from pause @ knee; 50%x2, 60%x2, 70%x2

65#

80#

95#

B.  Snatch; 70%x2, 80%x1, 85%x1

95#

105#

115# ( a couple of fails in here.)

C.  Back Squat Cluster; 1.2.3x3 sets @ 2-4% heavier then last week

210#

accessory

db press - collect 40 reps in 3-4 sets

15lbs

db curls - collect 40 reps in 3-4 sets

20lbs

PM

5 rounds

2 muscle ups

7 TnG power cleans @ 95#

1 minute sprint on the AB

rest 1 minute

Completed

Tuesday

AM

A. Power Clean + Front Squat +Jerk; 50%x2, 60%x2, 70%x2x3, 80%x2

85#

100#

115#

135#

B.  BN Snatch Grip push press x5x3, 3x3 **as heavy as you can

95 x 2

105 x 1

110 x 3

C.  Cambered bar good morning x 8-10 reps x 4 sets

PM

35 sec. sled sprint - no weight max effort

rest 3 minutes

x3 rounds

Completed

Wednesday

A.  Jerk Recovery x 2x4 sets **start light and build each time

125

135

145

155

165

B.  Hang over hand sled pull **don’t lay back here, pull through upper body, not falling back x 30 ft. x 5 sets

105#

C.  Snatch Lift off x 3x3 @ 100%

135

+

gymnastics work

Thursday

off

Friday

AM

A.  Back Squat; 50%x5, 60%x5, 70%x5, 80%x5, 85%x2x2 sets

130

155

180

204

215

B.  Front Squat; 60%x3, 70%x3 80%x3, 90%x1x2

140

165

190

212

C.  Snatch Balance + OHS; 2+2 @ 70% x2, 2+2 @ 75%x2, 1+1 @ 80%, 1+1 @ 85%x2-3 sets (% is off snatch)

85

95

100

105

+

gymnastics work

PM

15 minute amrap

50m shuttle run (25m out and back)

21 double unders

7 pull ups

100m sled sprint @ 95# on top

Completed - 3 rounds plus shuttle run. Grinder

Saturday

AM

A.  Clean; 50%x2, 60%x2, 70%x2, 80%x2x2

100

120

140

160

Extra at 165

B.  Jerk; 50%x2, 60%x2, 70%x2, 80%x1, 85%x1, 90%x1

85

105

120

140

155

165, x plus complete

C.1  Incline Bench press x 5x5

85

C.2  Clean Dead lift; 105% of clean x 3x5

210

All in all a good training week. I did my gymnastics on Monday, Wednesday and Sunday.

8/29/15

A.  Clean Pull into finish + PC from top of knee; 1+2- EmOM x 10 minutes @ 60-70%

115

B.  Power Clean  - EMOM x 10 minutes @ 70-80% for 1 rep each time

135

C.1  CG bench press x 8x 3

95

C.2  DB curls x 8 x3

20

C.3  GH raises x 8-10x 3

10

Pm

20-30 minute steady run.. never getting out of breathe here

OMG I loved this workout. Everything about it. I haven't done old school accessory work in a very long time. I can def do more in weight I just wasn't sure where to begin.

And although I don't love running, I like the idea of having these in on a weekly basis to push me.

8/28/15

AM

A.  Back Squat; 90%x 1x3

230

B.  Front Squat Cluster; 1+2+3 x 3 sets @ 80%, rest 20-30 sec., rest 2 minutes

185

C.  Snatch x 2 singles @ 70-75%x 5 sets

95

D.  10 legless rope climbs

Completed

PM

5.3.1

Ring MU

TnG PC @ 105#

~rest 3 minutes

x2 rounds

(I did not have enough time to do this piece. I will fit it in this week.)

8/27/15

A.  jerk recovery x 2 singles x 3 sets @ 85-100% of jerk

Worked up to 155. I had more in me but these are getting better each time I do them.

B.  Snatch Balance + OHS; 1+1 x EMOM x 6 minutes @ 60-70%

85lbs - these are also starting to feel good. 

C.  hand over hand sled pull x 30 ft. x 5 sets, rest as needed bt. pulls

145

+

gymnastics work