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
*all @ 85% effort here

 

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

 

Friday
AM
gymnastics work
+
A. Snatch balance + OHS; 2+1 x 2 set, 4-6 sets @ 1+1
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
C. Front squat – take up to a tough single in 3 attempts @ 23×1 tempo

 

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

 

PM
CFM throw down

 

Saturday
A. BN Stirct press x 3 x 5 sets
B. 1/4 FS @ 110% of clean x 5 x 3 sets.. hold last rep for 5 sec. in front rack
C. DL; 65% x 5, 70% x 3, 75% x 2, 80% x 1, 85% x 1 x 3
D. 1–10 unbroken strict HSPU ladder

 

CFM team workout

 

Sunday
A. Snatch squat press x 3 x 3… light weight here… just positioning focus
B. Back rack single leg angled box step up x 5/side x 3 sets.. 20 “
C. Snatch rDL @ 90% x 5 x 3 sets
D. 1-10 unbroken CTB pull up ladder for time
+
accessory work
arch ups x 100
hollow rocks x 100
single leg broad jumps x 3/side x 3
3 rounds
50 GHD sit ups
50 ft. front rack lunge walk @ 165# axle
50 ft. handstand walk

141208 thru 141214.

12.8- 12.14

Monday
active recovery day
40 minute easy AD ride
every 5th minute get off and do max effort static handstand hold + 10 v-ups
Check – I’m getting these active recovery days done, however I am scrambling the rest of the day. I think I need complete rest on Monday and Thursdays – especially traveling to Milford every weekend.

Tuesday
AM
A. Back Squat @ 80% x 2-3 reps x 3 sets
355# x 3 x 3
B. Snatch pull @ 115% x 5 x 3 sets. hold top of pull for 2 sec.
280# x 5 x 3 – hold was terribly hard.
C. Box squat w/ chains x 4 sets x 3 sets.. building from last week *speed off the box
345# x 4 reps x 3 sets w/ 30# of chain.
D. Clean RDL @ 90% x 3 x 3
300# x 3 x 3

PM
gymnastics work
+
For time:
20 muscle ups
50 thrusters, 135#
1K row
7:32 – 12, 8 on the MU; 20, 15, 15 w/ Front Squats (hand); 3:45 – 1K Row (Legs were donezo).

Wednesday
AM
A. Power Snatch – off blocks above knee – 10 total reps @ 80%.. done as doubles mostly
85kg (197#) x 2 x 5 sets
B. Power Clean from pause below knee – EmOM x 15 minutes – starting from 60% and building slowly.. level off where you need to
Worked up to 110kg (242#)
C. Clean DL @ 125% x 3 x 3 sets
190kg (418#) x 3 x 3 – with straps.

PM
3 rounds @ 85% effort
20 strict HSPU
20 T2B
10 DL @ 315
20 lateral box jump overs, 20”
rest 5 minutes bt. rounds
2:09, 2:11, 2:07 – unbroken.

Thursday
off
active recovery day in the pool
100m swim
x5 sets
rest as needed here

Friday
AM
gymnastics work
+
A. Front Squat @ 85-90% x 2 reps x 4 sets
Worked up to 400# x 1.
B. BN Snatch grp push press x 3 x 3 (feel this out with your hand)
Just reps up to 85kg (187#).
C. SPU x 3 x 3 sets
115# x 3 x 3 sets.
D. Snatch pull @ 90% x 5 x 3
225# x 5 x 3.

PM
13 minute amrap @ 85% effort
50 wall balls, 20#
40 CTB pull ups
30 dips
20 Power clean @ 155#
10 burpee box jumps, 30”
Milford Mayhem instead.

Saturday
AM
A. Power Clean + PJ + FS + SJ (1+1+1+1) @ 70-75% of C&J x 3 sets
235 x 1; 245 x 1 x 2.
B. Drop snatch + OHS (3+2) x 3 sets.. nothing too heavy here..nothing over 70% of snatch
Played with 60kg (132#).
C. Clean RDL @ 90% x 5 x 3 sets
315# x 5 x 3

PM
500m row @ 1:39/500 pace
rest 2:30
x10 sets
Worked with Mike McGoldrick and Nick Delgrande for WODapalooza.

Sunday
gymnastics work
+
A. CPU x 3 x 4 (off feel)
135 – 165 – 185 – 205.
B. Snatch pull from blocks above knee @ 110% x 5 x 3 sets
270# x 5 x 3 sets.
C. 1/4 FS @ 90% of clean x 5 x 3 sets
360# x 5 x 3 sets
+
accessory skill work:
body positioning on MU and bar MU for 10-20 total reps
check.
+
20 minutes @ steady effort
1 legless rope climb
1 rope climb w/ legs
30 double unders
30 ft. handstand walk
100m sled push (50m out and back)
7 rounds – 25m out and back.

141201 thru 141207.

12.1 – 12.7
Monday
active recovery day
30-60 minute easy aD ride
every 5 minutes work on static handstand hold into handstand walk (10 sec. + 40 ft.)
Check.  Starting to get it better when I am coming off the wall.
static back ext. hold (weighted) x 20 sec. x 4 sets
Check.

Tuesday
AM
A. Back Squat @ 70% @ 22×1 tempo x 4 reps x 3 sets
140kg w/ 22X1 x 4 x 3
B. Snatch pull @105-115% x 5 x 3 sets
115kg, 120kg, 125kg
C. Box squat w/ chains -x 4 x 3 sets.. building from last week.. work on speed off the box
140kg, 150kg, 150kg – these last two sets were brutal – about 15# lower than 4 sets of 2 reps last week.
D. Clean RDL @ 85% x 4 x 3
128kg x 4 x 3

PM
gymnastics work
ME x 2
Strict PBar Dips : 50, 51
L-Sit: 00:45, 00:32
Strict Pull-up: 22, 21
Strict HSPU: 40, 35
Hollow Rock: 20, 20 – not ME
Arch Rock: 20, 20 – not ME
+
feet elevated ring pul through x 5 x 3 sets
+
7 minute amrap – ascending ladder -
rope climb
BS @255# taken from rack
Did this backwards with BS first…
(1, 1) + (2, 2) + (3, 3)+ (4, 4) + (5, 5) + (6, 0)

 

WEdnesday
AM
A. Power Snatch – off blocks above knee – 8 total reps @ 80%

Used 165# with straps, no hook for 4 sets of 2.

B. Power Clean from pause below knee @ 70-80% x 2 reps x 3 sets

231, 231, 242#

C. Clean DL @ 120% of clean x 4 x 3 sets

180kg (396#); used straps.

D. Jerk dip @ 90% of best jerk x 5 x 3 sets

135kg; not sure the difference between jerk dip and 1/4 FS.

PM
3 rounds @ 85% effort
15 strict HSPU
500m row
12 DL @ 275
9 box jump overs, 30″
20 cal on AD
rest 3 minutes bt. rounds
3:58, 4:05, 4:24 – this KILLED me. 

Thursday
off
active recovery day in pool
50m swim on the 90 sec. x 10 sets
Check.

 

Friday
AM

gymnastics work
+
A. Front Squat @ 82-90% x 2 reps x 5 sets
330 x 2; 340 x 2; 350 x 2 x 3
B. Snatch pull @ 90% x 5 x 4 sets.. hold full ext. for 2 sec.
225# x 5 x 4 – tough.
C. BN Sn grip push press x 3 x 3 sets.. go off feel.. but not too heavy
D1. DB bent over row x 5/side x 3 sets
100# x 5/side x 3 sets
D2. Freestanding HSPU x 3 sets
Got a couple each time.

PM
30 MU buy in
then
10 minute amrap
10 hang cleans @ 95#
10 BS @95#
10 T2B
then
1K ski erg buy out
Milford Mayhem Workout

Saturday
AM
A. Power Clean from pause below knee + Front squat + Jerk dip -EmOM x 12 minutes @ 60-75% of C&J
Worked up to 255#; Dropped back down to 240#.
B. Snatch DL @ 105-115% x 5 x 3 sets
280# x 5 reps x 3 sets
C. Clean RDL @ 90% x5 x 3
300# x 5 reps x 3 sets
+
accessory work
feet elevated ring pull throughs x 5 x 4 sets
kip swing on rings x 10 x 3
strict freestanding handstand hold into strict freestanding HSPU x 3-4 sets
Getting better at all of this.

Pm
500m row @ 1:39/500 pace
rest 2:30 x 2
rest 5 minutes
x4
Subbed for teammate rows .

Sunday
gymnastics work
+
A. Drop Snatch x 3 x 3 sets… light weight.. just focusing on barbell placement
B. Clean LO + Clean (1+1) + FS @ 5 sec. hold x 5 sets @ 80% of clean
265# x (1+1+1) x 5 sets
C. Snatch pull from blocks above knee @ 105% x 4 x 3 sets
255# x 4 x 3 sets
D. db bent over row x 5/side x 3 sets
100# x 5 x 3 sets
+
12-9-6
DL @ 315
bar MU
2:42 – UB.

rest 10 minutes

12-9-6
205 FS
strict deficit HSPU @ 8″
3:23 – HSPU went after first round UB.

141124 thru 141130.

Monday
active recovery day here
30-40 minute easy AD ride
freestanding HSpu holds
kip swing on rings..body and head positioning focus here
Check.

 

gymnastics work
Check.

 

Tuesday
AM
A. Snatch balance + OHS (1+1) x 5 sets.. building off feel here
A. Box Squats with chains build quickly to a tough double – then do 3 sets here
Worked up to 345# + 30# Chain/side – 405# at top; Did 3 more sets here.
B. CPU + Jerk dip (3+1) x 4 sets
185# x 4 sets
C. Snatch Pulls @ 255#
Put these in because I couldn’t do A.
D. powell raise x 8/side x 3 sets
10# x 8/side x 3

 

PM
10.8.6.4
squat clean @ 205#
Rope Climb (1/2… 5.4.3.2)
50m double kb front rack walk @ 70#/hand
~16:00; This was bad – real bad, Michael Jackson #Kanye – Hardest part was 50m KB Front Rack Walk. I failed 2 cleans in the set of 8 becuase it fell off my sweaty chest – put a shirt on.

 

Wednesday
AM
gymnastics work
+
A. Snatch pull + Power Snatch (1+1) x 4 sets @ 72-75%
3-Pos Snatch Pull instead w/ RDL of :05 neg on last one.
B. BN PJ + BN SJ (1+1) @ 80% x 3 sets
242# x (1+1) x 3 – hit it at 80% of complex last week.
C. Power Clean @ 80% x 3 singles x 3 sets
242# x (1.1.1) x 3

 

PM
@ 85%.. don’t kill it
21 PS @ 95# Deadlifts, 225#
9 lateral barbell burpees
500m row
9 lateral barbell burpes
21 thrustes @ 95# Deadlifts, 225#
3:18 – felt good to do something with intensity.

 

rest as needed

 

13 minutes on the clock
100 double unders
50 kb swings, 55#
50 box jumps w/ step down
30 CTB pull ups
30 PC @ 115
20 DB S2OH @ 115 35#/hand
20 strict HSPU
560 Reps – 10 BJ’s into 2nd round.

 

Thursday
off
active recovery day
crossover symmetry
db bent over row x 5/side x 5 sets
+
easy aD ride
Check.

 

Friday
AM
10:00 AirDyne – Easy
6:00
:30 AirDyne – Hard
:30 AirDyne – Easy
Rest 2:00 x 2
10:00 AirDyne – Easy

 

Noon
gymnastics work
+
A. Snatch; 65% x 5, 75% x 4, 80% x 3, 85% x 1 x 2, 70% x 3
B. C&J; 80% x 3 singles x 3 sets
No jerk – 120kg x (1.1.1) x 3 – All sets and reps were done in pretty much 4 minutes. No rest SAAAAN.
C. Front Squat @ 85-90% of clean x 3 x 3
295 x 3, 295 x 3, 325 x 3 – it was too easy and I was in the zone.
D. Snatch Pulls @ 275#
Because.
D. powell raise x 8/side x 3 sets
10# x 8/side x 3

 

PM
13 minutes on the clock to finish the following
60 cal row
50 UB wall balls, 20#
40 CTB pull ups (4 x 10)
30 axle S2OH @ 135# (12. 10, 8) – Super awkward on my hand so I could do it, pretty much only on half my hand.
20 MU – 5’s w/ a lot of rest – I was crushed by this point.
10 FS @ 225# taken from the ground
THIS CRUSHED ME! – I went for my first clean at 11:30 – and caught it wrong on my hand (thumb) and dropped it and didn’t pick it back up until 13:00 – Finished squats at 13:24. Not happy.

 

Saturday
A. Snatch pull @ 100% x 5 x 4 sets
245 x 5 x 4
B. 1/4 FS @ 90% of clean x 3 x 3 sets
300# x 3 x 3
C. Clean grip RDL to knee @ 42×1 @ 100% of clean x 5 x 3 sets
345# because I added wrong and this was terrible.
D. strict freestanding handstand push up work – 8-10 reps here + kip swing work on rings.. tight hip.. head straight
I actually am starting to link some!
+
20 minute run
30 sec. @ 70%
30 sec. @ 90%
30 sec. walking
Roughly 2.0-2.1 Miles. This was A LOT of fun. I liked it :)

 

Sunday
gymnastics work
+
A. SPU x 3 x 4 sets
A. OHS x 3 x 3
Empty bar – getting better.
B. Clean LO + Clean (1+1) + FS @ 5 sec. hold in bottom x 4 sets @ 75-83% of max clean
245 – 260 – 270 – 275
C. BB back rack box step ups @ 20” @ 155# x 4/side x 3 sets
This was super hard.
D. 50 TGU @ 35#(25/side)
I hate TGU.
+
21 DL @ 225
200m shuttle run (50m out and back x 2)
15 DL @ 225
200m shuttle run
9 DL
200m shuttle run
3:43 (I think) Unbroken. – did this in my front and back yard at my parents in wet grass – was a lot of fun. I felt like a fat cow running/waddling.

 

rest as needed

 

3 rounds
30 ft. double kb front rack walk @ 55#/hand
20 T2B
10 bar MU
As soon as first Met-con was done, got in car and went to a gym, walked in and started.
~7:00; No clock, no music, no lights, empty gym.

 

141117 thru 141123.

11.17 – 11.23
Monday
AM
gymnastics work
+
60 minute easy AD ride
Check.

Tuesday
AM
A. HIp Snatch x 3 x 4 sets
Couldn’t do this because I tore a ligament in my hand :(
B. Box squat w/ chains (20#per side)..look to increase from last week by 5-10% for 2 reps x 6 sets
105kg (231#) x 2 x 6 sets
C. Kip swing + MU (5+3) x 6 sets… no throwing the head
D. Snatch Pulls – Did this because I couldn’t do A.

PM
EMOM x 8 minutes = 3 bar MU +3 CTB pull ups
rest 7 minutes
21-15-9
squat clean @ 135#
burpee over the barbell
OHS, 135# Back Squat, 185#
burped box jump w/ step down @ 30”
15:33 – Steady

Wednesday
Am
gymnastics work
+
A. BN clean grip push press x 5 x 3.. hold each rep for 3 sec. OH
132 – 154 – 165; This was hard – so much TUT.
B. BN PJ + BN SJ (1+1) – work up to a comfy single for the day
Worked up to 305# this day – back rack didn’t hurt my thumb.
C. CLO + Cpull + HPC (1+1+1) x 3 sets @ 80-85% of PC max
Hit 3 sets at 110kg (242#)

PM
3 rounds for time
30 cal row
20 strict HSPU
10 Dl @ 315
I’m not COMPLETELY sure – think this was sub 8:00? I didn’t break anything.

rest as needed

5.4.3.2.1
rope climb
burpee pull over
I completely forgot how to do a burpee pullover LOLZ.

Thursday
60 minute easy ride
Check.

skill work
freestanding handstand holds
strict freestanding HSPU
Hurts my thumb – still did it against a wall.

Friday
AM
gymnastics work
+
A. Snatch; 8-12 reps.. building and level off where you need to
B. C&J – 8-12 reps.. building and level off where you need to
255# – 275# – 295# – 310# (5# PR) – 320(x) – 320 (15# PR) – 330(x) – 330(25# PR)
C. 1/4 Front Squat @ 90-105% of best clean x 5 x 3 sets
Oops – I thought it was of best FS – 180kg (396#)
D. Snatch Deads @ 275#

PM
13 minute amrap
5 bar MU
10 thrusters, 95#
15 pull ups
20 ghd sit ups
Just shy of 6 rounds – I didn’t push it at all really – unbroken, but never out of breath. Every thruster was on 3 fingers.

Saturday
AM
A. Hip Snatch x3 x 3
A. 3-Pos Snatch Pull x 3-4 sets
Worked with 75kg (165#)
B. CDL @ 110% x 5 x 3 sets
165kg (363#) x 5 x 3
C. FS x 3 x 3 reps.. off feel
275 – 297 – 308#
D.1 powell raise x 8/side x 3 sets
15# x 8/side x 3 sets
D.2 db row x 5/side x 3 sets
97# KB x 5/side x 3

PM
5 rounds
50m double kb front rack walk @ 70#/hand
50m sled drag (backwards) @ 6plates
50m handstand walk (50ft.)

I don’t know the time – nonstop, broke HS 1x

Sunday
off

141109 thru 141115.

11.9 – 11.15
Monday
AM
gymnastics work
+
A. Snatch pull under x 3 x 5 sets… start on toes in tall position
I think I worked up to 50kg (110#) – careful of dynamic movement at time w/ knee.
B. Box squats w/ chains (20# per side) @ 70% x 3 reps x 6 sets *4 sec. tempo down, unload muscle w/ rock back
90kg (198#) w/ 41X1 x 3 x 6
C. EmOM x10 minutes = 1 uprise + 2 Muscle ups (be aware of body positioning here and not throwing your head back.. spot your feet in front of you)
Getting better at this.

PM
8.6.4.2
rope climb – 15 ft. w/ legs
calories on rower (4x)
12:30 – paced out rope climbs in the beginnning, then went “ham and cheese” on the round of 4 and 2.

Tuesday
AM
A. Power Snatch from pause @ knee + Snatch from pause @ knee (2+1) x 3 sets @ 65-70%
Hit all my sets at 165# – Little toesie. Need to fix that.
B. BN power jerk + frt rack SJ; 65% (3+3), 70% (3+2), 75% 1+1 x 2
205 x (3+3); 220 x (3+2); 235 x (1+1) x 2; I hit it all, but I remember it was ugly.
C. Freestanding handstand hold – accumulate 60 seconds here w/out moving hands
Took me forever.

PM
20 minute warm up – 80 TGU @ 35#… slow and steady here… you have 20 minutes.. if you don’t get it then just move on.. alternate arms every 5 reps=
I got this done AT 20:00 on the dot. This was terrible and boring.

rest 5 minutes

35 strict HSPu buy in
then complete the following
20 HPC @ 225
30 barbell facing burpees
40 cal on AD
then
35 strict HSPU buy out
Forget exact time – however, 20 HPC, 225# took me WAY longer than it should.

Wednesday
AM
gymnastics work
+
A. Snatch balance – building over 8-12 reps from last week
I remember I built to 90kg (198#) w/ no knee pain.
B. Clean from pause @ knee x 3 x 4 sets..nothing over 75%
80kg, 90kg, 100kg – no pain.
C. Snatch DL @ 105% of best snatch x 3 x 3 sets
257# x 3 x 3

PM
swimming -
50m swim – rest 30 seconds x 10 sets
Check.

Thursday
gymnastics work
+
A. front rack box step ups x 5/side x 5 sets – 15” box.. weight is 95-135#
135# x 5/side x 5 sets
B. CPU x 3 x 4 ses
145, 165, 185#
C. powell raise x 10/side x 3 sets
10# x 10/side x 3 sets

PM
6 minutes on the AB
30 sec. @ 800+ watts
30 sec. @ 100 watts
rest 3 minutes x 4 rounds
You are an ass. Apparently this was supposed to be 500+ Watts…

Friday
off

skill work and prep work.. I will give you light work this day

Saturday – Sunday
Athlete camp

C&J – 275# (work to 90%)
Snatch – 225# (work to 90%)
1:00 AD; Rest 6:00 x 2 – 53, 46 (Ewwie!)

141107 and 141108 (Milford).

Friday
AM
gymnastics work
+
A. BN strict press + frt rack strict press (2+3 x 5 sets.. building)
145, 155, 165, 185, 145 – Craig Hit 185, knew I didn’t have that if I went to 175 first. Big jumps, big #gainz.
B. Snatch x 10-12 total reps.. feel this out and see how the knee does with it
Worked up to 165# this day, no pain.
C. Front rack box squats @ 60-65% x 3 reps x 6 sets
235+Chains x 3 reps x 6 sets.
D. Kip swing on rings x 10 reps x 3 sets.. work on staying hollow and spotting your toes
Done, worked on spotting my toes.
+
For Time:
200 WB Shot, 20#
150 GHD Sit-ups
100 Clean and Jerks, 135#
50 Muscle Ups
*Partner WOD
~16:00 (I think), w/ Craig.

PM
13 minutes on the clock
50 CTB pull ups
40 PC @ 135#
30 wall balls, 30#
20 burpee MU
amrap calories on rower

Saturday
A. ClO + CDL @ 115% of clean max (2+1) x 5 sets
375# x (2+1) x 5
B.1 SDL @ 120% of best snatch x 5 x 3 sets
295# x 5 x 3
B.2 BB back rack reverse lunge step x 3/side x 3 sets
95# x 3/side x 3 – remember this hurt my knee, so focused hard on it.
C. db bent over row x 5/side x 3 sets
100, 120, 120#
+
10 minute EmOM
odd = freestanding handstand holds – 10 sec.
even = 16 cal on rower
+
10 minute eMOM
odd = 12 cal on ski erg
even = 10 burpees
+
10 minute EMOM
odd = 12 cal on AB
even = 50m sled push
CHECK.