8/31-9/1/12

Friday2 - Jumping + Squat Clean intense + Squat with Chains + OHS/Pull intense + Core

A. Standing Triple Jump, 1 max effort rep x 5 sets, 1 min - make sure your hips/calves are warm 

B. Squat Clean, build to single

C. FSq with Chains @ 33X1, 1 rep x 3 sets, 5 min - full effort 

E1. Snatch Balance, 3 reps x 3 sets, 3 min 

E2. Wtd Wide Pronated Chin-ups @ 60X0, 2-3 reps x 3 sets, 3 min

F. GH Sit-ups, 50 reps for time (under 2 min)

A. felt good, got a better feeling for it.  23ish ft every time.
B. built to 295 w/ no fails, felt good.  300+ next time I 1RM.
C. 275 + 60lbs of chains every time.  felt tough
E1. 185, 205, 225 felt light
E2. 70lbs for 3 each set, heavy.
F. 1:53, last 25 were much slower.  Pleased with this time as it's a major weakness.

Saturday2 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi (low % - 10/10)

10 minutes of work @ 75% effort:

Row 250m

10 Thruster @ 65lb

10 Box Jumps - 20"

--5 min recovery

10 minutes of work @ 75% effort:

Airdyne 40 sec

Walking Lunges 40 sec

KBS @ 20kg - 40 sec

--5 min recovery

10 minutes of work @ 75% effort:

50 Double Unders

10 Toes Through Rings

10 Split Jerk @ 65lb - alternate legs each split

1st set- 5 rounds + 15 sec Row
2nd set- didn't count lunges, around 17 KBS/set
3rd set- 4 rounds + 52.  Moved slow, tripped up on the DU's once or twice.  Split Jerk was the hardest just holding weight over head.

Felt good overall.  Breathing was only real high on the last set.

8/27-28-29/12

Monday2 - Throwing + Squat intense/Pull intense + SL intense/Pull intense + Core

A. OH Toss, 1 max effort rep per min for 15 minutes - use something that weighs 12-15 lbs

B1. Back Squat with Chains @ 20X1, 2-2-1-1, 3 min

B2. Wtd Pronated Chin-ups @ 31X1, 2-3 reps x 4 sets, 3 min

C1. Barbell Split Squats @ 30X0, 4-6/leg x 3 sets, 1:30 min (30 sec b/t legs) - compare loading to Front Rack version

C2. Rope Climbs, AMRAP in 1 minute x 3 sets, 1:30 min - use a 15ft mark if possible

D. Weighted Side Bridges, 30 sec per side x 5 sets/side, 60 sec b/t sides

A. 12lbs
B1. 315, 335, 345, 355 (f) all w/ 60lbs of chains.  Felt really good until 355
B2. 88lbs for 3 every set, heavy!
C1. 155, 165, 165 for 6 reps/leg.  Front rack was 135 (6), 145 (5), 150, 4 (4)
C2. 3, 3, 2.  Worn out.  not wrapping my feet very well, need more practice.
D. 35lbs on hip.

*Been feeling really worn out at the end of these intense strength sessions.  CNS is getting smoked, not sure why.  May try to decrease the carbs right before and increase them post wod.

Tuesday2 - Bend/Push CP Battery

Power Clean and Split Jerk, 1 rep every 1 min for 10 minutes - 1st @ 225lb

+

5 min

+

touch n go Power Snatch Cluster, 2.2.2 x 5 sets, 1:30 min - 1st set @ 155lb

+

5 min

+

9-->1 unbroken Muscle-up Ladder for time 

PC & SJ- 3 sets @ 225, 5 sets @ 235, 2 sets @ 245.  Felt good, especially the Jerk.
+
PSnatch- 2 sets @ 155, 3 sets @ 165
+
9->1 MU's 13:02.  skipped set of 8 b/c I rushed it.  Did 9 reps, rested 30 sec and went for 8 but only got 7.  waited about 90 sec did 7 again and finished from there in order.  took plenty of rest from then on.  Thought I was going to move faster on that but I guess the pulling muscles were a little fatigued from the 30 Snatches. (weird)

Wednesday2 

AM - Z1 Run

20 min Run @ 50% effort

PM - MAP Rowing/AD

3-5 x Row 500m @ 10-12 sec below 500m PR, 3 min b/t efforts

+

10 min

+

Airdyne 3 miles for time

Run felt good this morning.  Breathing was a little higher than usual but felt good.

Rows= 1:41, 1:41, 1:42, 1:47, done.  Felt awful.  Got lactic bad after the 2nd one. Almost puked on the 4th one and I never feel that way.  I can definitely tell I haven't done any lactate stuff in a while, which is fine for right now.

AD= 8:36, had no idea what the time frame was going to be here.  Settled in to a nice hard pace, I think now having done it once I can definitely shave a good 20 sec or more off of this. Felt good on the AD thanks to all the aerobic training we been doing on it lately.

8/24-25/12

Friday1 - Jumping + Jerk intense + Power Clean/Push + Bend intense/Push + Core

A. Run-in Single Leg Vertical Jump and touch, 1 rep per leg x 10 sets, 20 sec b.t legs (think of how you would approach a basketball hoop from either side, same idea

B. Behind the Neck Jerk, build to a 1RM - take your time, feel it out @ liter weights initially

C1. Power Clean, 2-2-1-1-1-1, 3 min - 3-5 sec b/t reps in the sets of 2

C2. Kipping HSPU to 10" Depth, AMRAP x 3 sets, 2 min 

D1. GH Raise Drop Set @ 20X0, 4.4.4 x 3 sets, 2 min - 10 sec b/t drops - same load as last time

D2. Push Press, AMRAP @ 185lb x 3 sets, 2 min

A. Fun stuff.  Actually got a ball and did lay up drills
B. built up to 295.  frustrated.  I've done 305 before
C1. 235, 245, 255, 265, 275(f), 265(f)  low back got fatigued and had no pull after the attempt at 275
C2. 10, 7, 6, 8, 7, 6.. feeling much better
D1. 30/20/10lbs.  Low back was feeling it and just did 2 sets.  was worn out by this point
D2. 8, 7.  Heavy!

Saturday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi - no squat (low % - 10/10)

10 minutes of work @ 75% effort:

10 DL @ 135lb every 2 minutes

Row remaining time

--5 min recovery

10 minutes of work @ 75% effort:

15 Chin-ups every 2 minutes

Airdyne remaining time

--5 min recovery

10 minutes of work @ 75% effort:

20 Push-ups every 2 minutes

Row remaining time

Complete.  First set was the toughest b/c of the deads, all other movements felt good and strong.
Row on first set was around 1:55/500m
AD RPM around 63/64
Row on last set was around 2:03/4

8/20,21,22/12

Monday1 - Throwing + Power Snatch/Push + Bend intense/Push intense + Core

A. Max Effort OH Toss, 5 reps x 5 sets, 2 min - throw and fetch ball, and repeat - use 30lb + ball

B1. Power Snatch, 2-2-1-1-1, 3 min - 3-5 sec b/t reps in the sets of 2

B2. Medium Grip Bench Press @ 20X0, 2-2-2-2-2, 3 min

C1. Snatch Pulls, 3 reps @ 110% RM x 3 sets, 2 min - drop each rep

C2. Kipping HSPU to 10" Depth, AMRAP x 3 sets, 2 min

D. Single Arm Farmers Walk @ heaviest KB, 45-60 sec per side x 4 sets per side, 60 sec b/t sides

A. Complete
B1. 185, 195, 205, 210, 205
B2. 205, 235, 255, 275, 285
C1. @ 245 felt heavy
C2. 11, 6, 6... kip is getting a bit better, still not very efficient
D. 97lbs- 60 sec/45 sec/45 sec/35 sec.  Grip was limiter

Tuesday1 - Squat/Pull CP Battery

Every minute on the minute for 20 minutes:

1st min - 5 Front Squat @ 230lb

2nd min - 3 tough Wtd Pronated Chin-ups

+

10 min

+

Every minute on the minute for 20 minutes:

1st min - 10 Front Rack Barbell Walking Lunges @ 160lb

2nd min - 10 C2B Chin-ups

*Compare results, feelings to week 1

Complete as RX'd- Wtd Pull Ups @ 62lbs again this week.
Felt much better this time than week 1.  Was able to complete it all on the minute (and didn't fall off the pull up bar).  Glad to get this out of the way b/c I really was nervous when thinking about the first time i did it.  It was still tough this time but not near as bad.  The last 2 sets were pretty tough.  All unbroken.

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

15 x 1 minute Row @ 85% effort/1 minute @ 50%

+

10 min

+

15 x 1 minute AD @ 85% effort/1 minute @ 50%

Complete.  Run felt good.

Row stayed at about 1:50.  Back got really tight again, not sure if it's all the pull ups the day before or what.

AD stayed at about 72 RPM.
Breathing feels great on these.  Energy has been pretty good today.  I think eating more is starting to have its effects and make me feel better.  More carbs=more energy.  Weird..

8/17/12

Friday2 - Jumping + Squat Clean intense + Squat with Chains + OHS/Pull intense + Core

A. Standing Triple Jump, 1 max effort rep x 7 sets, 1 min - make sure your hips/calves are warm 

B. Squat Clean, build to single

C. FSq with Chains @ 33X1, 2 reps x 3 sets, 5 min - full effort 

E1. OHS, AMRAP (-2) @ BWT x 3 sets, 3 min

E2. Wtd Shoulder Width Pronated Chin-ups @ 60X0, 2 reps x 3 sets, 3 min

F. Weighted GH Sit-ups @ 30X0, 10 reps x 4 sets, 1:30 min

A. all around 21 feet, i know, not good!
B. 285, felt good.  Just missed 295.  300 is there if we go for a 1RM.  Wasn't resting too much b/w attempts today.
C. 235, 255, 265 + 60lbs of chains.  Felt good.
E1. @ 185 (bwt 178). reps- 14, 12, 12
E2. 53, 62, 70.  Easier than expected
F. 25lbs, hurt.

Saturday2 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi (low % - 10/10)

10 minutes of work @ 75% effort:

Row 250m

10 Wall Balls - 20#

5 Toes to Bar

--5 min recovery

10 minutes of work @ 75% effort:

Airdyne 15 cals

10 KBS - 24kg

10 Box Jumps - 24" - step down

--5 min recovery

10 minutes of work @ 75% effort:

5 x 20 unbroken Double Unders

5 Chin-ups

5 Hang Squat Snatch @ 65lb

Run complete
1st set- 5 rd + 100m row felt good, row stayed around 1:55/1:57 pace
2nd set- 5 rds even. Felt good
3rd set- 3 rounds even.  This is why the less technical stuff should be early in MAP sessions.  Didn't have much push here.  Shoulders were fatigued from OHS yesterday.  Tripped up on double unders around 15 reps 3 or 4 times which cost me some time.  Don't think 3 rounds is a true result of the effort given but I definitely slowed down.  

*we were rearranging the gym today so I had no access to a pull up bar so I did toes to RINGS and RING Pull Ups.  Not really harder but definitely slower.

8/13-14-15/12

Monday2 - Throwing + Squat intense/Pull intense + SL intense/Pull intense + Core

A. OH Toss, 1 max effort rep per min for 15 minutes - use something that weighs 12-15 lbs

B1. Back Squat with Chains @ 20X1, 3-3-2-2, 3 min

B2. Muscle-ups with 20lb vest, AMRAP x 4 sets, 3 min

C1. Front Rack Barbell Split Squats @ 30X0, 4-6/leg x 3 sets, 1:30 min (30 sec b/t legs)

C2. Wtd Wide Grip Pronated Chin-ups @ 31X1, 3-5 reps x 3 sets, 1:30 min

D. Weighted Side Bridges, 45 sec per side x 3 sets/side, 45 sec b/t sides

A. 12lb ball felt good
B1. 60lbs chains- 295, 315, 325, 330.  last 2 sets were very tough, first 2 felt great.
B2. 2 (no false grip), 5, 5, 5 (used false grip after first set so it was much better
C1. 135 (6), 145 (5), 150 (4) First set felt good, second 2  were brutal
C2. 53lbs for 5 every set
D. 25lb DB on hip, very tough on the last set

Tuesday2 - Bend/Push CP Battery

Power Clean and Push Press, 1 rep every 30 sec for 10 minutes - start @ 185lb

+

5 min

+

3 touch n go Hang Power Snatch per min for 10 minutes

+

5 min

+

3 rounds for time:

3 Rope Climbs to 15 ft

10 HSPU's to 10" depth

PC&PP- 185 for 2 min, 205 for the rest.  Push Press was the hard part not the PC.
HPS- 135 for 3 min, 145 for 3 min, 155 for 4 min.  Felt good here, grip was a bit uncomfortable but not bad
3rft- 14 min even.  This did not feel good at all, rope climbs were ok but definitely not great.  HSPU did the first set 5 strict, 4 kipping (9 unbroken) + 1 kipping, 2nd set was 3, 3, 3, 3, 1 kipping, last set was all singles kipping.  Breathing was fine the whole time.  Not happy with this score.

Wednesday2 

AM - Z1 Run

20 min Run @ 50% effort

PM - MAP Rowing/AD

4 x 3 minute Row @ 85% effort/3 minute @ 50%

+

10 min

+

4 x 3 minute AD @ 85% effort/3 minute @ 50%

Row felt good, little over 2 miles
Row 85% @ 1:57 or so.  Felt good, breathing was good.
AD 85% @ about 67 RPM, last set was closer to 69-70 RPM.  Leg burn is limiter on the AD.  Feel good w/ aerobic system on these MAP sessions. Hoping it'll carry over that well to testers.

8/10-11/12

Friday1 - Jumping + Jerk intense + Power Clean/Push + Bend intense/Push + Core

A. Single Leg Box Jumps, 3/leg x 3 sets, 1 min b/t legs - increase height as able

B. Split Jerk, tough single - not max

C1. Below Knee Power Clean Cluster, 1.1.1 x 5 sets, 3 min - use blocks if possible

C2. Weighted HSPU @ 30X0, 3-4 reps x 5 sets, 3 min - wear a 20 lb vest, add depth 

D1. GH Raise Drop Set @ 20X0, 3.3.3 x 3 sets, 2 min - 10 sec b/t drops

D2. Press @ 10X0, AMRAP @ 135lb x 3 sets, 2 min

A. 20", 24", 24" felt weird at first but once I moved to the 24" felt easy (just more confidence)
B. built up to 265, felt good not even close to failing
C1. 225, 235, 245, 245, 255.  Felt strong, last rep on last 2 sets I caught a little low on the shoulder but not bad.
C2. 20lb vest on parallettes, 4 reps/set and went probably 3 or 4" depth.
D1. 30, 20, 10lbs each drop set felt good and tough
D2. 8, 7, 6- thought I'd get more here but felt fine.
E. Did some light seated good mornings, 12 reps x 3 w/ 95, 115, 135.

Saturday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi - no squat (low % - 10/10)

10 minutes of work @ 75% effort:

7 Toes to Bar per minute

Airdyne remaining time

--5 min recovery

10 minutes of work @ 75% effort:

7 Ring Dips per minute

Row remaining time

--5 min recovery

10 minutes of work @ 75% effort:

3 tng Power Snatch @ 135lb

Airdyne remaining time

Complete-
everything felt good.  Last set w/ the power snatches got a little tough but not too bad.
Row pace stayed around 1:57.  AD stayed at RPM 66 first set, RPM 63 last set.

8/6-8/12

Cycle #2

Monday1 - Throwing + Power Snatch/Push + Bend intense/Push intense + Core

A. Max Effort OH Toss, 1 rep every 30 sec for 10 minutes - use a larger object that weighs over 30lbs

B1. Snatch Pull Cluster @ 100% RM, 1.1.1.1.1 x 5 sets, 3 min

B2. Low Incline Medium Grip Bench Press @ 20X1, 4-5 reps x 5 sets, 3 min

C1. Romanian DL with Chains @ 30X0, 4-6 reps x 3 sets, 2 min

C2. Kipping HSPU to Depth Cluster, 1.1.1.1.1 x 3 sets, 2 min

D. Single Arm Farmers Walk @ heaviest KB, 30-45 sec per side x 3 sets per side, 45 sec b/t sides

A. 30lb ball
B1. all @ 225
B2. 45 degree incline (bench only has 1 incline setting) 185, 195, 205, 215 (3), 215 (3) not spot so didn't want to go up anymore
C1. totally forgot chains, oops.  315 (6), 335 (5), 345 (4)
C2. 20lb vest, 15lb vest, 15lb vest (4 + 1 w/o vest) full depth hands to shoulders.  Video coming
D. 97lb. Grip was the hardest part but it was definitely working the core too, I like.

Tuesday1 - Squat/Pull CP Battery

10 rounds:

2/leg Front Rack Walking Lunges @ 205lb

4 Front Squats @ 205lb

rest 60 sec

4 unbroken Muscle-ups

rest 60 sec

+

10 min

+

10 unbroken C2B Chin-ups x 5 sets, 1 min

Completed.  All felt pretty good.  Weights felt heavy on the legs and was really taking my breath away trying to get my elbows up.  Need to improve flexibility some more so I can keep my thoracic spine straighter in front squats.  All complete, all unbroken

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

12 x 1 minute Row @ 85% effort/1 minute @ 50%

+

10 min

+

12 x 1 minute AD @ 85% effort/1 minute @ 50%

Run felt good, faster pace than last few runs

Row was under 1:50 the whole time.  Upper back got supper tight, breathing was good throughout.  Actually finished last set @ 1:45 b/c I rested during the last 50% minute.  Back seemed more uncomfortable during the rest.

AD felt good, 70 RPM for first 7 sets, 75 for last 5 sets.

8/3-4/12

Friday2 - Jumping + Squat Clean intense + Squat with Chains + OHS/Pull intense + Core

A. Standing Broad Jump, 1 max effort rep x 7 sets, 1 min - make sure your hips/calves are warm before this

B. Squat Clean Cluster, 1.1 x 3 sets, 5 min - no fails

C. Squat Clean, 1 x 3 sets, 5 min - fails allowed

D. FSq @ 33X1, 3 reps x 3 sets, 3 min - 80-85% effort/high speed out of bottom

E1. OHS @ 33X1, 5 reps x 3 sets, 2 min

E2. Wtd Pronated Grip Chin-ups @ 30X0, 2-3 reps x 3 sets, 2 min

F. Weighted GH Sit-ups @ 30X0, 10 reps x 3 sets, 1:30 min

A. all around 88-90"... I know, not very good.
B. 245, 255, 265 felt good
C. 280, 290 (PR), 300 (f).. really wanted 300 but wasn't there yet.  It's close though, feeling good on these.
D. 225, 235, 245 all strict tempo and fast out of the bottom
E1. 175, 185, 195.  Strict tempo makes these tough but wrist were the main thing hurting.  Squat felt great.
E2. 88lbs all sets for 3 reps, tough
F. 10lbs held on chest, made sure of slow tempo down and these hurt towards the last few reps.  


Good day

Saturday2 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi (low % - 10/10)

10 minutes of work @ 75% effort:

Row 300m

10 hand release push-ups

10 kbs - 24kg

--5 min recovery

10 minutes of work @ 75% effort:

Airdyne 1:30 min

60 sec Burpee Box Jumps - 14"

--5 min recovery

10 minutes of work @ 75% effort:

Row 300m

10 Push-ups

20 Back Extensions

Run complete- felt good.


1st set- 5  rounds even, row pace stayed @ 2:00/500m
2nd set- RPM AD stayed at 63ish, BBJ reps- 13, 13, 14, 14
3rd set- 4 rounds + row + push ups + 4 back ext


This was tougher than I thought it would be.  Breathing was higher than I figured it would be but still felt good.


I think I'm able to push a little bit better on the pace on MAP sessions w/ Row/AD vs Run b/c the pace is staring me in the face.  Not sure though.