150126 thru 150201.

1.26 – 2.1
Monday
Off

Tuesday
AM
A. Snatch; 70%x3, 75%x3, 80%x3, 85%x3


Sometimes you have to say, fuck the plan and Snatch 255# for a 10# PR.

B. BN Strict press + BN push press; 2+4 x 4 sets
I did this at 125# x 4 sets, my shoulders were smoked from snatching!
C. Front Squat *use straps to lock in front rack if you need to..x 3 reps @ 75% on the 2 minutes x 12 minutes
Again, I was smoked! I got all the reps in, but man it felt heavy.
+
gymnastics work

PM
For time
20 MU
15 squat snatch @ 155
10 rope climbs, 15 ft… using legs
7:22; 10 and 10 on muscle ups; 5-5-2-3 (or 3-2), I just remember going for a snatch and my foot didn’t slide out. Then 10 rope climbs seperated by a :05 rest (looking at the clock).

Wednesday
AM
A. Muscle Snatch + Power Snatch from pause above knee; 1+3 x 5 sets
135 – 155 – 165 – 175 – 185
B. Power Clean – off blocks w/ vertical shin – 80%x3, 85%x3, 90%x3
I went of my 1RM Power Clean, regular clean would never happen. 235 x 5, 250 x 5, 265 x 3 (this is some sort of PR for sure).

C. SDL; 95%5, 100%5×3, 105%x5
245 x 5; 255 x 5 x 3; 270 x 5; So happy to have new percentages :)

PM
8 minutes @ 80% effort
10 barbell facing burpees
10 DL @ 275
50 ft. handstand walk
3 Rounds + 12 reps

rest 5 minutes

6 minutes @ 90% effort
10 wall balls, 20#
5 PC @ 155#.. work on slowing this down and controlling your breathing here
8 Rounds, this was miserable. TERRIBLE combination for me personally, I wanted to stay TnG on the Power Cleans. Singles I could have kept moving, but TnG makes me cry and want to call my mom and have her tell me everything is going to be okay.

rest 10 minutes

4 minutes @ max effort
10.8.6.4.2
box jump overs, 30″
DB S2OH @ 55# per hand
2:14; Really slowed down towards the end, WOOF!

Thursday
Off

Friday
AM
gymnastics work
+
A. Snatch balance + OHS; 3+1 x 3, 1+1×3.. look to build a bit more this week then last week
B. C&J; 70%x2, 75%x3 x2
C. Back Squat – 5 RM

PM
CFM conditioning workout

Saturday
A. Power Snatch; 80% x 8 total reps
B. CDL; 110%of clean x 3 reps x 6 sets on the 90 sec.
*after each set do 3 depth broad jumps
C. Snatch RDL x 5 reps x 3 sets@ 90% of snatch.. hold position above knee for 3 sec.

conditioning workout today

Sunday
A. Every 90 seconds x 10 sets (high hang clean + clean from pause above knee + clean from ground)… *anything more then bar counts.. work on bb efficiency and breathing here
B. BB front rack walking lunge steps x 10 x 4 sets.. choose weight off feel
C.1 dB bent over row x 5/side x 3 sets
C.2 1/4 fS @ 115% x 5×3 sets
+
400 cal on rower
every 50 cal do 50ft. handstand walk unbroken + 20 sec. L-sit hold unbroken

150119 thru 150125.

1.19 – 1.25
Monday
Off

 

Tuesday
AM
A. Snatch; 70%x3, 75%x3, 80%x3
170, 187, 200 – hips/ankles were tight from the weekend.
B. Front Squat @ 73% x 3 reps on the 2nd minute x 14 minutes *first rep is 23×1 tempo
292 x 3 x 7
+
gymnastics work

 

PM
3 rounds for time:
500m row
10 MU
8:52; I held rows at an easy pace (1:52/500m), so I could get off, chalk up and go unbroken. I was successful and went unbroken on the MU throughout the workout.

 

Wednesday
AM
A. Muscle Snatch + Power Snatch; 1+3 (TnG) x 4-5 sets.. off feel here.. work on control of the barbell on the way down
132, 154, 176, 187 (I couldn’t go TnG on the 3rd Power Snatch in this set, grip and shoulders were smoked from the muscle snatch).
B. Power Clean off blocks; 75%x3, 80%x3, 85%x5
100kg, 108kg, 115kg (Last set I tried to do all together – failed my 4th clean, reset and hit last two).
C. CDL; 95%x5, 100%x5, 105%x5, 110%x5
143kg, 150kg, 157kg, 165kg.
*after each CDL do 10 TnG box jumps, 30″
+
gymnastics work
I did this before my PM – bad idea.

 

PM
10 minute amrap @ 80%
20 wall balls, 20#
15 strict HSPU
10 T2B
5 Rounds – HSPU went to 5’s because my shoulers were smoked, LOL.

 

rest 5 minutes

 

10 minute amrap @ 80%
10 barbell facing burpees
1 round of “DT”
4 Rounds + 22 reps – this was awful.

 

rest 5 minutes

 

10 minute amrap @ 80% effort
250m row – damper of 10
30m Front rack double kb walk @ 55#/hand
50 double unders
4 Rounds.

 

Thursday
Off

 

Friday
AM
gymnastics work (maybe)
+
A. Snatch balance + OHS; 3+1 x 3 sets, 1+1 x 3 sets.. hold all oHS for 3 sec. in bottom… focusing heels down and weight distribution
165 – 185 – 205; 225 – 245 – 275 (x) – I think if I pushed it and went again I could have had it, just not that smart that day, decided to move on. 
B. C&J; build bt. 80-90% – 1 rep on the 2 minutes x 10 minutes
265, 280, 285, 295, 295 
C. Back Squat@ 75% on the 2 minutes x 3 reps x 10 minutes *first rep is 23×1 tempo
330# x 3 reps x 5 sets on the 2 minutes. 

 

PM
00:00 – 06:00
3 Rounds:
15 Overhead Squats, 95#
15 Pullups
2:04; Unbroken. 

06:00-12:00
3 Rounds:
12 Thrusters, 95#
12 C2B Pull-ups
2:13; Quick breaths in between movements.

12:00-18:00
3 Rounds:
9 Hang Squat Cleans, 95#
1 Legless Rope Climb
This got spicy, grip got tough at the top of the rope. 

IMG_0355

 

Saturday
A. Power Clean + Hang Clean; 2+1 x 4 sets.. @ 70-75% of clean max
230 – 245 x (2+1) x 3 sets.
B. Snatch DL; 95%x5, 100%x5x3 *immediately following the SDL do 2 max effort over head throws @ 50# d-ball
245 x 5; 255 x 5 x 3 sets. 
C. Clean RDL @ 300# x3 x 3 sets.. slow and deliberate to just below knee
300# x 3 x 3 with a brief pause below knee. 
+
12 minute EMOM
1: strict freestanding HSPU x 3
2: handstand walk x 60 ft.
3: 12 v ups
4: backward roll round off drills x 3
I spent time after this trying a backward roll to support, unsuccessful still. Close!
+
500m Row (:10 slower than 1K Row TT)
Rest 60 Seconds x 10 sets
This was prescribed at 1:46/500m for me. I held 1:47 and 1:48/500m. 

IMG_0388

Sunday
A. BN Jerk grip strict press; (based off % of BN press or 20% less then frt rack press); 70%x8, 75%x6, 80%x4, 85%x4
115# x 8, 125# x 6, 135# x 4, 145# x 4
B. Snatch Squat press x 3 x 5 sets.. hold OH for 3 sec.
45#, 55#, 65#, 95#, 95#
C1. 1/4 FS @ 110% of clean x 5 x 3 sets
365# x 5 x 3 sets, straps to lock full hand around the bar. 
C2. Immediatly following 1/4 FS do 5 back rack lunge steps x 3 sets (5/leg)
155# x 5/side x 3 sets. Worked mechanics, knee is bothering me on this. 
+
30 minutes on the AD
30 sec. @ tough effort
30 sec. @ easy effort
Held about 500 Watts throughout. 
IMG_0399

150105 thru 150111.

1.5 – 1.11

Monday
Off

Tuesday
AM
gymnastics work
+
A. Snatch balance + OHS; 3+2 x 4-5 sets
135, 185, 205, 225, 240 (x – stupid), 240 – on IG.
B. BS; 70% x 5 x 6 sets
310# x 5 x 6 sets
C. BN Strict press x 10 x 3 sets @ 55-60% of reg. press
95# x 10 x 3 – just doesn’t feel right heavier.

PM
For time:
20 hang cleans @ 225
20 MU
20 burped up and over box jumps, 30″
5:51 – 8, 3, 3, 3, 3; 12, 8; Fast singles on BJ.

Wednesday
AM
A. Power Snatch – off blocks @ knee w/ vertical shin; 65%x5, 70% x 5, 75% x 5
Went of regular snatch – 160 x 5, 170 x 5, 185 x 5.
B. Power Clean + PJ x 3 TnG reps on the minute x 8 minutes @ 70-75%.. work on barbell efficiency here and breathing
205 x 3 TnG reps x 8:00
C. Clean DL @ 90% x 5 x 5 sets – *after each set do 2 seated high box jumps
297# x 5 x 5; Paired with 45″ seated box jump x 2.

PM
10 minute amrap @ 80%
15 wall balls, 20#
6 PC, 145#
4 S2OH, 145#
6 Rounds + 20 Reps

rest 3 minutes

10 minute amrap @ 80%
20 cal on the AB
15 T2B
10 DL @ 155#
4 Rounds even – unbroken.

Thursday
Off

Friday
AM
gymnastics work
+
A. Snatch; 70% x 5, 75% x5, 80% x5, 85% x5
175 x 5, 185 x 5, 200 x 5, 210 x 5
B. C&J; 85% x 1 rep on the minute x 10 minutes
280 x 1 x 10:00
C. Front Squat @ 75%x 5 reps x 5 sets *first rep is 23×1 tempo, rep 2-5 are no pauses
300# x 5 x 5 – Failed last rep on last set, falling off rack position. Death.
D. CTB pull ups – every 75 seconds do 15 reps for 5 sets

PM
12:00 AMRAP
15 Calorie Row
12 Front Squat, 115#
9 C2B Pull-up
6 Rounds + 10 Calories.
150109

Saturday
Work with Colin on Gymnastics
+
A. Hang Muscle Snatch + High Hang power snatch; 3+2 x 5 sets
125, 135, 145, 155, 170
B. Clean Grep DL @ 110% x 8 reps x 4 sets *after each set do 2 max effort broad jumps
365# x 8 x 4. Woah.
C. Snatch RDL @ 285# x 3 x 4 sets.. be slow and deliberate here
Check.
+
accessory work:
static back ext. hold x 20 sec. x 3
strict freestanding HSPU x 3-5 x 3
L-sit hold x 30 sec. x 3
+
15 – 12 – 9
Hang Power Cleans, 225
Strict Handstand Pushup
6:11 – HPC got me, son.
+
500m Row (1:42.5/500m)
Rest Partner Time x 8
HELD!

150110

Sunday
gymnastics work
+
A. Clean – from blocks above knee – vertical shin; 65% x 5, 70% x 4, 75% x 3, 80% x 2 x 3
214 x 5, 231 x 4, 247 x 3, 264 x 2 x 3 – Second Sunday in a row that weights felt super heavy!
B. Power Jerk x 3 TnG reps @ 70-75% x 5 sets
253 x 3 x 5 – a little over percentage, but felt good.
C. 1/4 FS @ 105% of best clean x 5 x 3 sets.. hold 5th rep in front rack for 10 sec.
157kg x 5 x 3 with hold.
+
5 rounds
6 PS @ 165#
6 pistols per leg
10 strict HSPU

rest as needed

50 sec. AB sprint @ max
rest 5 minutes
x2
+
For Time:
8-6-4
DB Split Snatch, 100#
Burpee Box Jump Up and Overs, 30″
3:35 – Need to be faster with DB Split Snatch.

150111

141229 thru 150104.

12.29 -1.4
Monday
Off

Tuesday
AM
A. Snatch push press + OHS x 7 total sets @ 1+1.. no pauses today
135, 185, 225, 240, 255, 270, 285 (x), 285
B. BS; 85% x 2 reps, 90% x 1 x 2
375 x 2; 395 x 1 x 2
C. BN Strict press x 5 x 4 sets
 95# x 5 x 4 – shoulders were smoked.

 PM
12 minute amrap
150 wall balls, 20#
90 double unders
30 MU
1 Rounds + 25 Wall Ball Shots; I got back to WB shot at 1:30 left, threw an airball and laughed and stared at the target for 30 seconds. Legs were smoasted.

Wednesday
AM
gymnastics work
+
A. Power Snatch – build to a tough single
Worked up to an ugly 205#, shoulders weren’t feeling great this day, so called it.
B. drop 30% from A and do 3 tnG reps on the minute x 6 minutes
145 x 3 TnG x 6:00
C. Clean RDL; 100% x 5 x 4 sets
330# x 5 x 4 sets.

PM
5 minute amrap @80%
5 DL @ 225
7 box jumps, 30”
9 HR push ups
6 Rounds?

rest 2 minutes

5 minute amrap @ 80% effort
10 PC @ 155
10 strcit HSPU
4 Rounds + 2 PC, cycling Power Cleans at an aerobic effort is tough for me.

rest 2 minutes

5 minute amrap @ 80%
9 s2OH @ 115
12 T2B
15 double unders
5 Rounds.
141231

Thursday
Off

Friday
AM
gymnastics work
+
A. Snatch; 65% x 5, 70% x 5, 75% x 5, 80% x 5
160 x 5, 175 x 5, 185 x 5, 200 x 5.
B. C&J; 80% x 2 reps on the 90 seconds x 5 sets
265# x 2 x 5 sets, on the :90.
C. Front squat; 75% x 5 x 6 sets
280# x 5 x 6 – this wrecked me.

PM
7 minute amrap
3 C&J @ 135
3 CTB pull ups
6 C&J @ 135
6 CtB pull ups
9/9
12/12
etc…
160 Reps; Unbroken on Thruster through round of 18. C2B in 15 was 9, 6 (quick); C2B in 18 was 10, 8 (quick).

rest 10 minutes

30 burpee MU for time
26 Reps at 5 Minute cap.

150102
Saturday
A. Hang Muscle snatch + High Hang power snatch; 3+2 x 4 sets
135, 145, 155, 165
B. Clean Grip DL @ 100% x 8 reps x 3 sets.. mimic set up and pull as clean here
330# x 8 reps x 3 sets.
C. Snatch RDL @275 x 5 x 3 sets
Check.
+
For Time (w/ Partner):
500m Row (Partner does 125 Double Unders)
125 Double Unders (Partner Rows 500m)
50 Deadlifts, 225 (Partner hold Chin over Bar – Switch every 5 reps).
50 T2B (Partner hold Handstand against wall – switch every 10 reps).
Ryan Kono and I got this in a little under 8:00.
+
Row 500m (1:42.5/500m)
Rest Partner Time x 6
I DID NOT HOLD. DEATH. Don’t make me row with Ryan again, please.
150103

 

Sunday
A. Clean – from blocks above knee – vertical shin; 70% x 5, 75% x5, 80% x 5
235 x 5, 250 x 5, 265 x 5 – Everything felt heavy after Saturday.
B. Power Jerk x 2 reps x 4 sets @ 80%
265 x 2 x 4 sets
C.1 Single leg glute bridge x 5/side x 3 sets
Check.
C.2 Sled push x 50m @ heavy weight x 3 sets
4 Plates – inside, down and back.
+
50 sec. AB sprint @ max effort
rest 5 minutes
x3
No.
+
2K row @ 80%
7:29.2 (1:53 – 1:55/500m Pace)
+
15-12-9
HPC @ 225
deficit HSPU @ 8″
10-8-6
Power Clean, 225#
21-15-9
Strict Handstand Pushup
5:38 – Went out a little fast on the PC, UB on Handstand Pushup.
150104

141222 thru 141228.

12.22 – 12.28
Monday –
gymnastics work
+
active recovery day here:
in the pool
1K easy swim
Easy work, since I am working from home Tuesday and Wednesday – I was able to get this in. 


Tuesday
AM
A. Sn push press + OHS; 3 sets @ 2+2, 5 sets @ 1+1
(2+2) – 165, 185, 205; (1+1) – 225, 235, 245, 255, 265 (I actually think this may be a Post-Op PR).
B. BS; 80% x 3, 85% x 2 x 2
355 x 3; 375 x 2 x 2. 
C. BN Strict press x 5 x 3 sets
135 x 5 x 3 sets. 

PM
3 minutes on the clock
max squat cleans @ 225
*goal is 20 or more
24. 

rest 10 minutes

For time:
21 cal on AD
21 CTB pull ups
15 cal on aD
15 MU
9 cal on AD
9 Bar MU
4:16 – Unbroken, maybe could have pushed AD a little hard, but I wanted unbroken on gymnastics movements. 


Wednesday

AM
gymnastics work
+
A. Power Snatch + Snatch from pause above knee; 1+2 x 4-5 sets
165, 185, 205, 225 (missed 2nd Hang Snatch) x 3.
B. Power Clean – build to a tough single
In five minutes – 135, 185, 225, 255, 275 (caught at parallel) – called it. 
C. Good morning x 6 x 4 sets.. building off feel
135 x 6 x 4 sets – stronger back positions. 

accessory work
strict freestanding hSPU work
max effort broad jump x 10 total reps
Check. 

PM
3 rounds @ 85% effort
500m row
10 DL @ 275#
8 burpees over the erg
10 thrusters @ 95#
50 double unders
rest 5 minutes bt. rounds
3:41, 3:40, 3:42 – tripped 2x on Doubles in last round, doh. 


Thursday
Merry xmas you little german


Friday
AM
gymnastics work
+
A. Snatch balance + OHS; 1+1 x 6-7 sets.. building from last week
185 – 225 – 245 (x) – 245 – 260 – 275 (x) – 280 (x – please check out video. Shoulder (surgery) subluxed.) – 280 (x – I went for this because I was scared.) 

B. C&J waveload; (90% x 1, 2 reps @ 60-65% *pause @ top of knee for the 60-65%) x 3 sets *rest 30-40 sec. bt. the drop from 90-60%, then rest 2-3 minutes before the next 90%
300# and 205#

C. BS; find a tough 10 RM in 2 attempts
380#

PM
For time:
100 double unders
80 wall ball shots, 20#
40 strict HSPU
20 PC @ 155
10 burped box jumps, 30″
8:44


Saturday
A. SPU x 3 x 3 sets
135 x 3 x 3
B. 1/4 FS @ 115% of clean x 5 x 3 sets
380 x 5 x 3
C. Clean Grip DL (no straps) – build to a tough single in 5 attempts
315 – 365 – 405 – 455 – 475
D. EmOM x 10 minutes = 3 UB muscle ups.. should be easy.. just body positioning focus here… no snapping of the head.. steady movement
Bada bing bada boom, done.
+
500 @ 1:41/500 pace
rest 2:30
x8 sets
Held that ish, on the IG account.

under fatigue
handstand walk practice here and strict freestanding hspu


Sunday
A. Snatch squat press x 3 x 3
110 x 3 x 3
B. Front rack walking lunge steps x 10 x 3 sets
225 x 10 x 3
C.1 Snatch RDL @ 275 x 3 x 3 sets.. slow and deliberate here through the positions
Check.
C.2 Power Jerk @ 75% x 3 x 3 sets
245 x 3 x 3
D. single leg glute bridge x 8/side x 3 sets *weighted
45# x 8/side x 3
+
@ 80% effort
75 kb swings @ 55#
1 mile run
75 kb swings @ 55#
11:17 – Unbroken.

141215 thru 141221.

12.15 – 12.21
Monday
active recovery day here
in the pool -
25m swim x 8 total sets
50m swim x 4 total sets
 Check.


Tuesday

AM
gymnastics work
+
A. SN push press + OHS; 2 sets @ 3+2 + 4 sets @ 1+1
70kg x (3+2); 75kg x (3+2); Then, 187# – 209# – 231# – 242#. Happy with this, still uncomfortable on the thumb – starting to become bearable.
B. Back Squat @ 80-85% x 2 reps x 3 sets
375# x 2 x 3 sets – fast and easy. should probably max my back squat soon – just saying lolz.
C. Clean and jerk – 70-75% – EMOM x 12 minutes
 235 x 1 x 4; 245 x 1 x 4; 255 x 1 x 4.

PM
For time:
50 cal row
40 BS @ 225 – take from rack
30 MU

9:28; Row was done right under 2:30, put on belt and walked across the room to my bar. Squats were probably from 3:00 – 6:15/6:30ish in 20, 10, 10 – way hard than I was anticipating. Muscle ups were 10, 10, 5, 5. Looking back I wish I pushed it more on the last set of Muscle ups. It would be cool to know I can do 10, 10, 10 under fatigue.


Wednesday

AM
A. Power Snatch – off blocks above knee – take up to a tough single
85kg (187) – 95kg (209) – 100kg (220) – 105kg (231 -x) – 105kg (231 – 6# PR!)
B. Power clean + hip clean; 1+2 x 5 sets.. off feel
85kg (187#) – 90kg (198#) – 100kg (220#) – 110kg (242#) – 116kg (255#)
C. Good morning x 6 x 4 sets @ 35-45% of BS
80kg (176#) x 6 x 1; 70kg (154#) x 6 x 3.

 

PM
3 rounds of the following
50 UB double unders
15 T2B
10 TnG PS @ 135#
500m row @ 1:45/500 pace
rest 3 minutes bt. rounds
 3:35, 3:30, 3:32
*all @ 85% effort here


Thursday

60 minute easy AD ride w/ mobility work every 5 minutes
Check. 


Friday
AM
gymnastics work
+
A. Snatch balance + OHS; 2+1 x 2 set, 4-6 sets @ 1+1;
Kept light – hand. 135, 165, 185 x (1+1) x 5. 
B. C&J waveload 3 sets of (80-85% x 1, rest 45 secs.,2 reps @ 65-70% w/ 2 sec. pause above knee) – rest 3 minutes
No jerk – 280 and 255 – hit all. TnG on 255. 
C. Front squat – take up to a tough single in 3 attempts @ 23×1 tempo
315 – 350 – 370(x) 

accessory work
single leg glut bridge
static back ext. hold
broad jumps x 8
Check. 

PM
15:00 AMRAP
30m Front Rack Walk, 55#/hand
5 Bar Muscle Ups
10 Power Cleans, 95
10 Pull-ups
10 Back Squats
3 Wall Walks
A lot of unbroken rounds.


Saturday
A. BN Stirct press x 3 x 5 sets
110, 132 x 3 x 4. 
B. 1/4 FS @ 110% of clean x 5 x 3 sets.. hold last rep for 5 sec. in front rack
165kg x 5 x 3 w/ :05 hold on last rep. 
C. DL; 65% x 5, 70% x 3, 75% x 2, 80% x 1, 85% x 1 x 3
265 x 5, 335 x 3, 405 x 1, 455 x 1, 500 x 1 – easy 20# PR. 
+
500m Row @ 1:43.5/500m
Rest Partner Time x 8
We won.

Sunday

A. Snatch squat press x 3 x 3… light weight here… just positioning focus
110# x 3 x 3
B. Back rack single leg angled box step up x 5/side x 3 sets.. 20 “
110# x 5/side x 3
C. Snatch rDL @ 90% x 5 x 3 sets
225# x 5 x 3
D. 1-10 unbroken CTB pull up ladder for time
2:45; Didn’t push it too much. 
+
accessory work
arch ups x 100
hollow rocks x 100
single leg broad jumps x 3/side x 3
Check. 

3 rounds
50 GHD sit ups
50 ft. front rack lunge walk @ 165# axle
50 ft. handstand walk
13:09 – Gew.