June 4, 2012: Sq Snatch EMOM

Early AM, 90% Aerobic
5 rounds: 200m run, 20 leg raise, 15 t2b, 10 reverse hyper
rest 3 min
5 rounds: 200m run, 15 ghd situp, 15 clubbell swing
+
5 rounds of 10 reps clubbell parry

Mid morning:
A. Back sq x 8,6,4,2,8
Results: Caught a glute/hammie cramp on first set. Stretched out and decided it was smart to skip BS today. Sad because I LOVE BS!!

B. 3 Squat Snatch at 155# EMOM x 8 rounds:
Results: All TnG, felt fast and strong. I was MAD from the BS experience and channeled the energy here.

C. 10 Min of Ring HSPU practice

MPH

4/18/12: MAP Training

4/18
AM session
Double Super Secret Training

mid AM session
5 min amrap @90% aerobic
5 burpees
3 muscle ups
5 hang squat clean 95#
Rest 3 min
5 min amrap @90% aer
5 ctb chin ups
5 toes to bar
10 wall balls
20 double unders
Rest 3 min
5 min AD @90% aer
Rest 3 min
5 min amrap @90% aer
5 OHS 95#
5 box jumps 24″
Run 100m
Rest 3 min
5 min row @90% aer
RESULTS: THIS Felt Great!! Pushed a good pace breathing Hard but not redline

Saturday Feb 11th

Saturday Feb 11th:

5 TnG push jerk – moderate
Airdyne 20 sec @ 100%
rest 3 min x 4
RESULTS:
165#/16rpm
170/16
175/16
180/15.5
+
7 heavy swings to eye level
10 burpee broad jumps explosive each one
rest 2:30 x 4
RESULTS:
88lb, plus B.BJ
+
airdyne 5 min @ 95-97%

RESULTS: 189rpm

Friday FEB 10th:

Active Recovery

Feb 6-9 in Arizona!

Thursday FEB 9th
Hiked Camelback Mtn, AWESOME!
Took about 40m up leisurely pace, pushed a few times.
Soaked up some sun for an hour at the summit.

Wednesday FEB 8th

amrap in 7 minutes:
10 Thrusters @ 75lbs
5 Burpees

Results
8 rounds + 8 reps

-rest 2 hours-

Part 1:
100m Prowler Sprint @ 185lbs
Part 2:
20 sets of 5 unbroken CTB Pull-ups for time
Part 3:
3 minute Airdyne for Calories

Rest between each was ample: 30min then 10min

Results
Part 1 – 1:07 DFL
Part 2 – 5:26 FAST
Part 3 – 85 calories, not DFL

Tuesday Feb 7

Within 8 minutes – Find a 1RM Power Clean
rest 2 minutes
Within 8 minutes – amrap Power Cleans @ 90% 1RM

Results
Power Clean – 259.6lbs (PR)
(previous best – 255lbs)
AMRAP – 28 reps @ 233lbs!!

-Rest 2 hours-

For time @ 100%:
Row 250m
15 KBS @ 70lbs
25 Burpees
15 KBS @ 70lbs
Row 250m

Results
Time – 3:51, Brutal

Monday Feb 6
OFF, travel to Arizona

Wed Feb 1, 2012: Power Cleans, ring HSPU practice

MAIN TRAINING:
A. power clean – take up to a tough single:

I should have warmed up with squat cleans and moved to power cleans.
I always jack up my landing if I don’t.
I tell CFOT athletes to always warmup with SQ CLeans and I usually do…forever more!!

Hit 245# (ties my gym record) Only time I hit 250 and 255 was at OPT bash, starting to wonder if my judge added the kilos right! 😉
A lot of misses at 255#, poor landing.

B. every 20 sec, perform a single of 90% of part A – for 5 min:

Tore this up at 225#.
I kept going and hit an extra 5 sets to hit 20 total, needed to clear my head of all those 255# misses.
Very healing.

C. ring HSPU practice

Hit 2 Ring HSPU EMOM x 10 min
Finished with 4 sets of 4 reps, 2 min rest

Tuesday January 31, 2012; Liftin’ light, breathing hard

0430
5 sets, 2 min rest between
15 T2B, 20 sec Airdyne, 10 CB parry Left, 10 CB parry Right

0830
30 Minutes of Mobility

1030
Liftin’ light, breathing hard training

A. 3 rds for time @ 95%:
10 hang squat clean – 115#
10 KBS – 1.5 pd
10 burpees
4:51
Was uncomfortable and breathing hard but definitely not 100%.
Did not feel super fast today but was happy with effort.

REST 20 Minutes

B. 3 rds for time @ 95%:
15 wall balls
20 CTB chin ups
25 double unders
5:27
Made a mistake and did not warmup pullups cause grip was a bit tired from previous WOD. I thought my kip should have been more explosive and would have been with aggressive warmup. Came out too hard on pullups and ran out of Strength on last round. Happy I tried to go for it though.

Monday January 30th, 2012

AM session
4 rounds at 80% pace: OH lunge x10, GHD x 15, OH lunge x 10, ring pushup x 15, reverse hyper x 15

mid AM
5 sets:
3 tough push press
Airdyne 30 sec @ 95%
rest 3 min
195/21rpm, 200/21, 205/21, 195/21, 200/21

REST 15 min

5 sets:
5 tough press
row 30 sec @ 95%
rest 3 min
Stayed at 125# for all 5 sets went 151, 152, 154, 159, 160meter on the row