140917.

Wednesday
AM; This was done at CFCC at 530pm
gymnastics work
+
A. BN snatch grip push press + OHS (3+1) x 4 sets *OHS tempo is 35×1
154, 165, 176, 187; Feeling good overhead again, knee isn’t feeling great past couple of days.
B. Clean &Jerk; 75% x 1 rep on the 30 seconds x 8 total reps
240# x 1 x 8; This was done as Power Clean and Push Jerk.
C. Front Squat @ 70% x 4 reps @ 3 sec. hold in bottom x 4 sets
C. 1/4 Front Squat @ 115% of 1RM Clean x 4 Reps x 4 Sets w/ :10 Hold on last rep
375 x 4 x 4; Knee was pretty jacked up. Some days it’s good, some days not.
D. Pendlay row x 5 reps x 3 sets
185 x 5 x 3

PM; This was done in my garage at 830-9pm
35 sec. aB sprint @ max effort
rest 3:15 x 6 sets
30, 31, 28, 28, 24, 24. I’m losing power and having trouble recovering. I think this is starting to become a problem. Interval conditioning sessions are not going well.

140916

Tuesday
AM
A. Power Snatch; 75-80% x 1 rep x 7 sets
185 x 1 x 1 set; 195x 1 x 6 sets – every 90 seconds.
B. Snatch lift off @ 95% x 3 x 4 sets
231 x 3 x 4 – EMOM.
C. Dl @ 75% x 5 reps x 4 sets
165kg x 5 x 4 – Every 2:00.

Had to put sets on a timer, a ton of meetings at work and only had an hour.

This was done at CrossFit Center City.

PM
top of every 6 minutes complete the following for 4 total rounds
400m row
10 PC @155#
10 Push jerks @ 155#
400m row
3:53, 4:01, 4:14, DNF. On my hands and knees 50m into last set, first workout in 3 years I had to stop. I don’t know what happened. I was zig zagging on my run until I dropped.

*working @ 90% effort here

Garage session.

IMG_5511.JPG

140905.

Friday
AM
gymnastics work
+
A. Snatch; 75% x 2 x 2, 80% x 1 x 3, 75% x 2
185 x 2 x 2; 195 x 1 x 3; 185 x 2 – fastest and most accurate i’ve been.
B. C&J (2+1) x 3 @ 75% of C&J
235 x (2+1) x 3 – Jerk felt off and forward.
C. BN snatch grip push press x 3 x 3 – off feel
185, 225, 255 – that may be a PR, I don’t know.
D. Front Squat; 90% of clean x 4 reps x 3 sets
295 x 4 x 3
PM
6 rounds for time
4 Bar MU
3 burped up and over box jumps, 30”
2 DL @ 315

140903.

AM
gymnastics work; #Rio2016
+
A. Snatch lift off @ 80% x 5 x 3 sets
195# x 5 x 3
B. Front Squat @ 60% x 5 x 4 sets @ 23×1 tempo
235# x 5 x 4 @ tempo
C. Clean Grip RDL @ 90% of clean x 3 x 3
295# x 3 x 3
PM
45 sec. AB sprint @ max Airdyne
rest 4 minutes
x4 rounds
44, 39, 36, 34 – One would say, I had a decline in my power :(

140902.

Tuesday
AM
A. Power snatch *pause @ knee for 2 sec. x 2 reps x 4 sets @ 70-75%
185 x 2 x 4; This was 75%.
B. Power Clean off 2” riser x 2 x 4 @ 80%
260# x 2 x 4; this is 80% of Clean, not Power Clean. Is this right? It wasn’t ugly.
C. 1/4 FS @ 90% of clean x 5 x 4 sets
135kg (297#) x 5 x 4
D. 50 ft. handstand walk every 2 minutes x 4 sets
Unbroken each set.
PM
24 minutes on the clock – top of every 6 minutes
400m run
10 db power snatch @ 80#
15 strict HSPU
70 double unders
2:50, 2:45, 2:45, 2:55

140901.

Am
Gymnastics work
+
A.  BN power jerk x 2 x 4 sets @ 70-75% of reg. jerk
235 x 2 x 1; 245 x 2 x 3
B.  Snatch (ground + below knee) 1+1 x 4 @ 65-80%
165, 175, 185, 185 – Best it has felt all year. 
C.  BS; 70% x 10 x 3 sets
305#; Fast. 
PM
21-15-9
squat clean thruster, 135#
MU
12:26. Singles on squat clean thrusters. 7,7,7; 5,5,5, 5,4 on MU. Breathing was an issue, very hot.