1/26/15- 2/1/15 – Training

Monday AM 30 minute easy run… just get the legs moving here AFternoon gymnastics work PM A.  BN snatch grip push press x 3 x 3 sets… go off feel  B.  Clean; 70%x3 singles, 75%x3 singles, 80%x3 singles + 15-12-9 Muscle up 50 ft. BB front rack walking lunge @ 155# A. Felt strong! stopped at 275 for a tng triple.  B. 255, 275, 295. All fast singles. Felt easy. + 11:08 eww spicy. Instead of just front rack, I did Back for first round, then did front for second, then did OH for third. Fun workout! MU’s were 6/5/4, 5/4/3, 4/3/1/1 Tuesday AM 250m rower – damper of 10 – @ 1:28 pace 30 sec. amrap double unders rest 60 sec. x5-7 rounds Afternoon A.  2 position power snatch; top of knee + ground (2+1) x 4-5 sets..off feel B.  BN PJ + Ft rack SJ; 2+2×2 sets @ 70%, 2+2×2 sets @ 75%, 1+1 x 2 sets @ 80%….rack and reset bt. BN and Frt rack C.  CDL; 95%x5, 100%x5, 105%x5x3 sets *immediately after go into 10 unbroken strict HSPU PM 8 minutes @ 80% effort 7 DL @ 185 35 double unders 7 box jump overs, 24″ rest 3 minutes 8 minutes @ 80% 10 strict ring dips 10 DB power snatch@ 70# *alternating rest 3 minutes 8 minutes @ 80% 15 t2B 15 cal on rower Wednesday AM gymnastics work Afternoon A.  Front Squat; 70% x 3 reps on the 2 minutes x 14 minutes B.  High Hang Clean + Clean from pause above knee (1+1) x 4-5 sets C.  CtB pull up x 18...

1/12/15-1/18/15 – Training/Wodapalooza Prep

1.12 – 1.18 Monday AM 50 cal on the AB @ 90% effort rest 2 minutes 15 minute steady run Afternoon gymnastics prep work PM A.  Snatch balance + OHS; 1+1 @ 80-85% of snatch x 4 sets *hold OHS in bottom for 3 sec., work on rock bottom position here B.  Clean and jerk; 80% x 3 singles C.  MU x 3 reps every 30 sec. x 5 sets + 9-7-5 hang squat clean @ 225 burpee up and over box jump, 30″ Tuesday AM 10 minute warm up + 40 sec. AB sprint @ 95% rest 3 minutes x 3 rounds Afternoon gymnastics day 2 here PM A.  BN Strict press; 65%x10, 70%x10, 75%x8, 80%x4-5 (based off last weeks tough single) B.  Power Clean off  blocks w/ vertical shin – 83-90% x 5 singles  – rest as needed + 3 rounds @ 80-85% effort 10 strict HSPU 5 PS @ 155# 10 barbell facing burpees 300m row rest time = work time Wednesday AM gymnastics work – easy effort here.. if it is a lot of pressing then hold back a bit on this Afternoon A. Front rack forward lunge step x 5/leg x 3 sets B.  1/4 FS @105% of clean x 5 x 3 sets C.  Clean RDL @ 90%x5, 95%x5, 100%x5 x2 *after each RDL do 3 high box jumps + 15 sec. row sprint @ max effort rest 1:45 x5 sets Thursday off Friday – Sunday...

1/5/15 – 1/11/15 – Training

Monday AM 3 minutes on the AB – holding over 300 watts whole time rest 2 minutes –  6 rounds Done. Felt great. Just did sustainable effort on A/D, no wattage calculator. Afternoon gymnastics work Done. Great session PM A.  Snatch balance + OHS; 1+1 x 7 sets.. building across the board from last week.. each OHS is 3-5 sec. hold in bottom.. get to rock bottom here 275! Huge improvement here. Actually missed 265, got pissed and did 275. HEre’s 255.  https://www.youtube.com/watch?v=sibQp7vdmAo B.  Clean @ 70-75% x 2 TnG reps on the minute x 8 minutes 255 – 275. Felt strong. https://www.youtube.com/watch?v=kbMHWCiW0pw + 9 minutes on the clock for max reps 20 hang squat cleans @ 225 30 MU max cal on AD in remanding time 34 cals. Ouch. 5,4,4,4,3 on SC’s, 5,4, then 3’s and 2’s on MUs. Fun workout. https://www.youtube.com/watch?v=RjjFOjr11MQ Tuesday AM 10 minute row warm up + 30 sec. row sprint @ max effort rest 5 minutes x3 sets + 10 minute cool down 195, 195, 194 Yum. this was all out. *look to get faster then last week for the 30 sec. rows PM A.  BN Strict Press – build to max in 4 attempts B.  Power Clean off blocks – w/ vertical shin position; 70%x5, 75%x5, 80%x5, 85%x5 C.  SDL; 90%x5, 95%x5, 100%x5, 105%x5x2.. all slow TnG… focus on positions and lowering to proper set up A. 195. Positioning is tough for me on this. 235 is best ever press from front. B. 245, 260, 275, 290. Boom felt strong. https://www.youtube.com/watch?v=gIkkY4LSB1I&spfreload=10 C.  255, 275, 285, 295 https://www.youtube.com/watch?v=ql5unff-shk + 3 rounds @ 85% effort...

12/29/14 – 1/4/15 – Training/New Year

Monday AM 4 minutes on the AD @ 70% rest 2 minutes x 4 (rest 5 minutes) 2 minutes on the AD @ 80% rest 1 minute x 4 Around 80 cal for 4’ Around 45 for 2′ Afternoon gymnastics work Done. Great Session PM A.  Snatch Balance + OHS; 2+2 x 2 sets then 1+1 for 4 more sets B.  Clean  @70% of last weeks HS x 3 singles x 5 sets + 3 rounds for time 500m row 10 MU 7 thrusters, 185# A. 165, 185 for (2+2), Then 215, 235, 245, 255 https://www.youtube.com/watch?v=t1e8qRxedYI&list=UUMy0Xc74HbvFTwryjESMKMw B. 245# for sets. Fast. + 12:18. Thrusters UB, Row was like 1:50, 1:55, 2:00. MU’s were 5/3/2, 5/3/2, 4/3/3 Hurt good!  Vid of tester:  https://www.youtube.com/watch?v=raLcRAhbfBs Tuesday AM 10 minute warm up + 30 sec. row sprint @ max effort rest 4 minutes x4 rounds + 10 minute cool down 188, 191, 191, 192. Yowzah this got gross on the last. I was in 1:16-1:17’s for most of it. 10 damper. Afternoon A. BN Strict press; 10.10.10.8… go off feel here.. start @ 60% of press max B. Power Clean off blocks above knee; 65% x 5, 70% x5, 75% x 5, 80% x 5.. all singles here.. vertical shin position C.  SDL @ 110-115% x 5 reps x 5 sets.. set up and pull mimic snatch A. 115, 115, 125, 135. Tough. Lot of reps. B. 225, 245, 260, 275. Worked on tech. Good reps here. Good training. Felt strong. 275x 5: https://www.youtube.com/watch?v=0rNVnb7zbFo&list=UUMy0Xc74HbvFTwryjESMKMw C. 315, 330 for rest of sets. Gross my thumbs my pop off. https://www.youtube.com/watch?v=sfShSTCYVy4&list=UUMy0Xc74HbvFTwryjESMKMw PM 5 rounds  @80% effort...