7/30/12

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

A. Heavy Object OH Toss, 1 max effort rep per min for 15 minutes - use something that weighs more than 30lbs

B1. Back Squat @ 20X1, 5-5-3-3, 3 min

B2. Wtd Mixed Grip Chin-up Cluster @ 20X1, 1.1.1 x 4 sets, 3 min

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

C2. Heavy One Arm Rows @ 20X0, 7-10 reps/arm x 3 sets, 1:30 min (30 sec b/t arms)

D. Weighted Side Bridges, 20 sec per side x 6 sets/side, 40 sec b/t sides

A. 30lb Med Ball
B1. 275, 305, 325, 345.  Felt good, could have gone a little heavier i think
B2. 88lbs, felt heavy, thought I would be able to go up but oh well
C1. 135, 155, 175 all 6 reps/leg/set.  Didn't know where to start here so I'll know next time to go a bit heavier.
C2. 70lb KB 8 reps/set.  Heavy, again thought I'd be able to go heavier but these felt good.
D. 30lb sand bag on hip.  Felt good.

Tuesday2 - Bend/Push CP Battery

Every 30 seconds for 10 minutes:

1st - 1 Power Snatch @ 175-185lb

2nd - 1 CGBP @ tough load - you pick

+

10 min

+

10 sets:

3 touch n go Power Cleans - start @ 205lb

3 unbroken Paralette HSPU

1 min

+

10 min

+

3 unbroken Muscle-ups per min for up to 10 minutes

185 on Snatch, 245 on Bench- all felt good
205 first set clean & 225 for the rest, probably 5-6" deficit on HSPU
Muscle Ups, all good.


This was fun.  The cleans got heavy, not sure if they were supposed to be perfect technique or heaviest weight possible, I went with heaviest weight possible.  Feet were landing a little wide but I did them all TnG.

Wednesday2 

AM - Z1 Run

20 min Run @ 50% effort

PM - MAP Rowing/AD

5 x 2 minute Row @ 85% effort/2 minute @ 50%

+

10 min

+

5 x 2 minute AD @ 85% effort/2 minute @ 50%

*85% effort for 2 minutes will be slightly slower than last week

Complete, run felt good, a hair faster pace than last week.


Row- 85% @ 1:55 pace, 50% @ 2:30 pace
AD- 85% @ 68RPM, 50% @ 45RPM
Felt good, breathing was good on rower and great on AD, burning legs is limiter on AD.

7/27/12

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

A. Walk-in Box Jumps, 1 rep every 20 sec for 5 minutes - make them tough

B. Push Jerk, quickly build to a tough single

C1. Power Clean Cluster, 1.1.1 x 5 sets, 3 min

C2. Weighted HSPU @ 30X0, 4-6 reps x 5 sets, 3 min - wear a 20 lb vest, add depth if necessary

D1. KBS - 40kg, 15 reps x 3 sets, 2 min

D2. Medium Grip Bench Press @ 20X0, 4-6 reps x 3 sets, 2 min

A. 42 inches, felt good.
B. up to 255, felt solid.
C1. 225, 245, 255, 255, 255.  Got heavy but felt good.
C2. 20lb vest on 25lb plates, head to floor strict.  6, 6, 6, 5, 5
D1. Complete felt smooth and easy
D2. 205, 225, 235 all 6 reps


Good day felt good.  

7/23-25/12

Cycle #1

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 small object that weighs 15-20lbs

B1. Power Snatch Cluster, 1.1.1 x 5 sets, 3 min

B2. CGBP with Chains @ 30X1, 2-3 reps x 5 sets, 3 min

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

C2. Wtd Ring Dips @ 30X0, 3-5 reps x 3 sets, 2 min

D. Weighted Side Bridges, 20 sec per side x 5 sets/side, 40 sec b/t sides

A. complete
B1. 165, 185, 185, 190, 195.  Felt pretty good.  First set of 185 felt the worst.
B2. all w/ about 60lbs chains- 185, 195, 205, 225, 215 (accidentally took 5's off and forgot to put them back on)  All for 3 reps
C1. probably 50lbs of chains. 255, 275, 305.  All 6 reps, will know to go heavier next time.  Felt good though.  Really enjoy these and think I'll see a lot of improvement if we continue them.
C2. 5, 5, 4 reps w/ 70, 88, 97lbs attached
D. 20lb vest.  Felt good, gotta figure out how to add more weight to this.  Although I'm not great at this so it wasn't just super easy.  Could have definitely been heavier.

Tuesday1 - Squat/Pull CP Battery

Every minute on the minute for 20 minutes:

1st min - 5 Front Squat @ 225lb

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 @ 155lb

2nd min - 10 C2B Chin-ups

First 20 minutes complete, squats felt good.  Pull ups were w/ 62lbs and felt pretty good.
Second 20 min was rough.  Made it consistently through 7 sets, on the 7th set of pull ups I fell off the bar on the last rep (lack of focus and a little sweaty).  After that I rested 60 seconds b/w movements to finish instead of on the minute.  Finished at total time of like 51 min I think when it was supposed to finish on 49 min.  Going to be extremely sore tomorrow!

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

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

+

10 min

+

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

All completed and all felt good other than soreness from yesterday.
Row 85% stayed around 1:50, breathing felt good.  Got heavy towards the last 2 sets
AD 85% started at 65RPM and steadily moved to 70RPM throughout the 10 sets.  Breathing was never even close to an issue.  Legs had a little burn in them not sure if it was more from the soreness or just the fact that I was doing AD.  Good day though, aerobic stuff is enjoyable now, finally!

7/20-21/12

Friday - Snatch intense + Power Clean moderate + Front Squat with Chains + GH Raise (intensity)

A. Snatch, build to a single - quickly

B. Clean, build to a single - quickly

C. Front Squat with Chains @ 20X1, build to a single - quickly

A. built to 215 w/ no fails, tried 225 wasn't there
B. built to 285 w/ no fails, felt pretty solid
C. built to 305 + 60lbs of chains- didn't feel great, chest was caving forward but legs were fine.

Saturday - AM - Flow + Oly Skills, PM - MAP Multi (low % - 10/10)

AM

Squat Snatch, 2 touch n go reps per minute for 10 minutes @ 60kg

+

Power Clean and Push Jerk, 1 rep every 30 sec for 10 minutes @ 80kg - make sure the transition from clean to jerk is fast

+

Handstand Walk tech work - 10 min

PM

10 minutes of work @ 75% effort:

Run 200m

10 Snatch Grip OH Walking Lunges with barbell - 20kg

10 GH Sit-ups

--5 minute recovery

10 minutes of work @ 75% effort:

Row 200m

10 KBS - 24kg

10 Box Jumps - 20"

--5 min recovery

10 minutes of work @ 75% effort:

40 sec Airdyne

40 sec High Knee Jump Rope

40 sec Anchored Sit-ups

A.M.
Snatch @ 135 felt great
Power Clean & Push Jerk @ 175 also felt good and light
HS walks went pretty good
P.M.
5 + 100m Run
5 + Row + 6 Swings
Constant movement
Felt good throughout.  Middle section was the highest breathing with all those movements.  Everything felt smooth though.

7/16-18/12

Monday - Clean and Jerk intense + Snatch Pulls + DL slow + Snatch tech + GH Raise (volume)

A. Clean and Jerk, build to a tough single

B. Snatch Pull @ 12X1, 3 reps @ 225lb x 3 sets, 2 min

C. Deadlift, build to a tough single
A. 265, failed jerk on 275
B. Easy
C. 365
Not a good day, not happy.  

Tuesday - Noon - LP1/LP2/MAP

4 x 30 sec Prowler Push @ 45lb ALL OUT, 5-6 min b.t

+

2 x 50 sec Sled Sprint @ 95% - 33% BWt on sled, 6-8 min b.t

+

Airdyne 3 minutes @ 50%

Airdyne 3 minutes @ 75%

Airdyne 3 minutes @ 80-85%

Airdyne 3 minutes @ 90-95%
Complete, it was hot and I was tired but completed

Wednesday

AM - Flow + Oly Skils

OHS @ 55X1, 1 rep @ 185lb x 5 sets, 1:30 min

+

Tall Squat Clean and Push Jerk, 2 perfect reps @ 155lb x 5 sets, 2 min

+

Run 20 minutes @ 50% effort

PM - MAP Multi (high % - 3/3 - wt's/gym OR cyc)

3 minutes of work @ 85-90% effort:

Run 200m

10 KBS - 32kg

--3 min recovery

3 minutes of work @ 85-90% effort:

Row 200m

10 Ring Dips

--3 min recovery

3 minutes of work @ 85-90% effort:

Airdyne 10 cals

5 Hang Power Clean and Jerk @ 95lb

--10 min

3 minutes of work @ 85-90% effort:

Run 200m

10 Thrusters - 65lb

--3 min recovery

3 minutes of work @ 85-90% effort:

Row 200m

3 Muscle-ups

--3 min recovery

3 minutes of work @ 85-90% effort:

Airdyne 10 cals

5 OHS @ 95lb

--10 min recovery

3 minutes of work @ 85-90% effort:

Run 200m

10 Chin-ups

--3 min recovery

3 minutes of work @ 85-90% effort:

Row 200m

10 Power Clean @ 95lb

--3 min recovery

3 minutes of work @ 85-90% effort:

Airdyne 10 cals

10 Toes to Bar

2 + 15 sec run
2 + Row
3 even
2 + 30 sec run
2 + Row
2 + Cals + 1 OHS
2 + 30 sec run
2 + 100m Row
3 even


Amazing how easy this felt after all the other MAP stuff.  These #'s were off memory so 1 or 2 may be off by a bit and I'll change it if so but it's close.  I never stopped moving or anything.

7-13/14-12

Friday - Snatch intense + Power Clean moderate + Front Squat with Chains + GH Raise (intensity)

A. Snatch, build to 95% RM for a single - try not to fail any reps, if 95% feels EZ, then try ONE more set

B. High Hang Power Clean off blocks, build to a tough single

C. Power Clean Cluster, 1.1 @ tough single from B. x 3 sets, 4 min

C1. Front Squat with Chains @ 22X1, 1 reps x 4 sets, 20 sec - all tough sets

C2. Strict GH Raise @ 21X1, 5-10 reps x 4 sets, 5 min - lower from the top position to parallel with floor/legs straight, hands on ass, then rise back to the top, avoid excessive spinal extension - these will humble you

A. Got to 205, tried 215 and failed.  Weight felt ok off the ground but just wasn't feeling it today.

B. Got to 245 and it was extremely tough.  Disappointed in this.

C. @ 245- very tough, no pop

D1. 255, 275, 295 (f)- felt awful also

D2. easiest thing of the day.  Way better than I thought they'd go.  Got 10 reps every time.

Very frustrating day of strength training.  Got to get stronger!

Saturday - AM - Flow + Oly Skills, PM - MAP Multi (low % - 10/10)

AM

High Hang Squat Snatch from blocks. Snatch Balance, 1.1 @ 70% RM x 5 sets, 2 min

+

Split Jerk, 1 rep @ 225lb x 5 sets, 1:30 min

+

Handstand Walk tech work - 10 min

+

20 min Row @ 2:05/500m
Built to 185 from the blocks on snatch then did the Sq Snatch/Snatch Balance @ 155 x 5; felt great, moved my hands in about an inch to where I used to grip it.  Felt much better so we'll see how this feels next time we go heavy.
Split Jerks felt solid
HS Walking, about 10m at a time, felt pretty good
Ran 2 miles- 16:25, couple guys at the gym were bout to run so did that instead

PM

10 minutes of work @ 75% effort:

Row 150m

10 Box Jumps - 24" - step down

--5 minute recovery

10 minutes of work @ 75% effort:

Run 200m

5 Toes to Bar

10 Push-ups

--5 min recovery

10 minutes of work @ 75% effort:

Airdyne 15 cals

15 Unanchored Sit-ups

--5 min recovery

10 minutes of work @ 75% effort

25 Double Unders

5 OHS @ 45lb
Set 1- 8 + 50m
Set 2- 6 + Run
Set 3- 6 + 5 Cal
Set 4- 13+ 13 DU's
felt good, breathing was controlled throughout.

7/9-11/12

Week 4

Monday - Clean and Jerk intense + Snatch Pulls + DL slow + Snatch tech + GH Raise (volume)

A. Power Clean and Split Jerk, 1 rep x 9 sets, 4 min - 3 sets @ 80%RM, 3 sets @ 85%RM, last 3 sets @ 90% of above, go by feel

B. Snatch Pull @ 15X1, 3 reps @ 255lb x 3 sets, 3 min

C. Racked Deadlifts from below knee cap Cluster, 1.1.1 x 3 sets, 5 min - 1st set @ 400lb

D. GH Raises @ 10X0, 15-20 reps x 5 sets, 2 min 

A. 3 @ 230, 3 @ 245, 1 @ 255, 1 @ 265, 1 @ 275 (felt pretty good, this ties my PR Cl & J) Clean got a little wide and jerk was a little unstable but actually the arms locked out good and just my back foot landed a little funny.  Pleased b/c I got more in me.
B. all felt good
C. @ 405, 420, 430 felt very heavy today.
D. I did some hang power snatch work from the blocks. 2 reps @ 155 every min for 10 min. felt good.
D. GH Raises- 20, 18, 15, 15, 15- these did not feel good today.

Tuesday - Noon - LP1/LP2/MAP

5 x 20 sec Prowler Push @ 90lb ALL OUT, 5 min b.t

+

3 x 200m Sled Sprint @ 95-97% with 25% BWT on Sled, 6-8 min b.t sets

+

20 x 30 sec AD @ 50%/30 sec AD @ 80-85%
Complete- those 200m sled sprints HURT!

Wednesday

AM - Flow + Oly Skils

Run 15 minutes @ 2:05/500m

+

Snatch Balance @ 155lb, 2 perfect reps x 5 sets, 2 min

+

Tall Squat Clean and Split Jerk, 2 perfect reps @ 135lb x 5 sets, 2 min

+

Airdyne 15 minutes @ 2:05/500m
Complete felt good.  Did Hang from blocks Power Snatch/Snatch Balance 1.2 on the minute for 6 min, then Hang from blocks Power Clean/Split Jerk- 1.2 on the minute for 5 @ 155#, then 2 TnG squat clean @ 205 on the minute.

PM - MAP Multi (high % - 3/3 - wt's/gym/cyc)

3 minutes of work @ 85-90% effort:

10 KBS - 32kg

10 Ring Dips

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Hang Squat Clean @ 115lb

10 Chin-ups

Row 150m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 115lb

5 Burpees

Airdyne 15 cals

--3 min recovery

3 minutes of work @ 85-90% effort:

35 Double Unders

10 Wall Balls - 20# to 11ft

5 Toes to Bar

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 65lb

5 Box Jumps - 20"

--20 min recovery

3 minutes of work @ 85-90% effort:

10 KBS - 32kg

10 Ring Dips

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Hang Squat Clean @ 115lb

10 Chin-ups

Row 150m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 115lb

5 Burpees

Airdyne 15 cals

--3 min recovery

3 minutes of work @ 85-90% effort:

35 Double Unders

10 Wall Balls - 20# to 11ft

5 Toes to Bar

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 65lb

5 Box Jumps - 20"

Round 1
Set 1- 2 + 15, Set 2- 2 + 5, Set 3- 1 + 17, Set 4- 2 + 37, Set 5- 6 even
Round 2
Set 1- 2 + 20, Set 2- 2 + 5, Set 3- 1 + 15, Set 4- 2 + 35, Set 5- 6 even
This was definitely tougher than the last one.  That 115 Power Snatch felt heavy and the last 2 sets of the 2nd round were grinders.  Still pleased with how this is feeling though.

7/6-7/12

Friday - Snatch intense + Power Clean moderate + Front Squat with Chains + GH Raise (intensity)

A. Snatch, 1 rep x 9 sets, 4 min - 3 sets @ 80%RM, 3 sets @ 85%RM, last 3 sets all at 90% or above, depending on feel for the day

B. Below Knee Hang Power Clean from blocks Cluster, 1.1.1 x 4 sets, 4 min - all sets @ 85% RM, focus on speed under bar into receiving 

C1. Front Squat with Chains @ 22X1, 2 reps x 4 sets, 20 sec - all tough sets

C2. GH Raise @ 50X0, 4-6 reps x 4 sets, 5 min

A. 1 @ 175, 2 @ 185, 2 @ 195, 4 @ 205.  Felt a little weak coming off the ground, hammies are a touch sore from the deads in the MAP session.  Other than that it felt great.
B. @ 245- all felt good, video to come.  4 reps on the last set just b/c my 3rd rep wasn't pretty and didn't want to end on that.
C1. all w/ 60lbs of chain.  225, 245, 265, 275.  225 was too light but the rest were tough.  2 second pause at the bottom definitely made a difference
C2. 6 reps/set easy

Saturday - AM - Flow + Oly Skills, PM - MAP Multi (low % - 10/10)

AM

5 min Row @ 2:05/500m

+

High Hang Squat Snatch from blocks, 2 reps @ 66% RM x 4 sets, 2 min

+

Split Jerk, build to an easy triple with perfect tech

+

Handstand Walk tech work - 10 min

+

20 min Row @ 2:05/500m
Snatches complete @ 145 on the minute, then did a few single building up to 195
Split Jerk up to 205 w/ perfect form and stopped there
Then tennis for 45 minutes

PM

10 minutes of work @ 75% effort:

Run 200m

10 DL @ 95lb

10 Push-ups

--5 minute recovery

10 minutes of work @ 75% effort:

15 cals AD

5 C2B

10 Anchored Sit-ups

--5 min recovery

10 minutes of work @ 75% effort:

Run 200m

15 GH Sit-ups

15 KBS - 24kg

--5 min recovery

10 minutes of work @ 75% effort

15 cals AD

5 T2B

25 Double Unders

Set 1- 6 + Run
Set 2- 6 + 20 reps
Set 3- 4 even (had to set up 2 tires for gh sit ups and DB swings for KB)
Set 4- 5 + 8 Cal
*Subbed rower for Air Dyne, was out of town and they didn't have AD, GHD, or KB.  Made due
Felt good throughout.  Set 3 was the toughest b/c of the substitutions were harder than the real thing.

7/2-4/12

Week 3

Monday - Clean and Jerk intense + Snatch Pulls + DL slow + Snatch tech + GH Raise (volume)

A. Power Clean and Split Jerk, 1 rep x 12 sets, 3 min - 4 sets @ 80%RM, 4 sets @ 85%RM, 4 sets @ 90%RM

B. Snatch Pull @ 12X1, 3 reps @ 245lb x 3 sets, 3 min

C. Racked Deadlifts from below knee cap @ 33X1, 2-2-2-2, 5 min - 1st set @ 400lb

D. GH Raises @ 10X0, 15-20 reps x 5 sets, 2 min
A. Complete @ 230, 245, 255.  Felt great w/ 230/245 no press out on jerks and slight knee bend in back.  255 got heavy and a little sloppy but no misses.
B. Complete felt strong above the knee, slow off the ground
C. 400, 415, 425, 435.  VERY Heavy!  425 & 435 were tough and slow
D. 20 reps/ set!  Feeling much better.

Tuesday - Noon - LP1/LP2/MAP

5 x 25 sec Sled Sprint ALL OUT @ 90lb load, 5 min b/t sets

+

3 x 40 sec Airdyne @ 95-97%, 5 min b.t

+

15 x 30 sec AD @ 50%/30 sec AD @ 80-85%
Complete
Sled Sprints were tougher than last week, just felt a little slower
AD was good- kept it around 87-88 RPM's all 40 sec, recovery was fast
80-85% was around 70RPM, 50% was around 45RPM

Wednesday

AM - Flow + Oly Skils

Run 10 minutes @ 2:05/500m

+

Power Snatch @ 155lb, 1 perfect rep x 10 sets, 1 min

+

Airdyne 10 minutes @ 2:05/500m

+

High Hang Squat Clean off blocks, 1 perfect rep @ 185lb x 10 sets, 1 min

+

Airdyne 10 minutes @ 2:05/500m
Complete- Snatches felt solid and light, Hang Cleans felt very good and light.  Mixed in some doubles on the middle 5 or 6 minutes.  Felt great.   It's going to be a hot one this afternoon

PM - MAP Multi (high % - 3/3 - wt's/gym/cyc)

3 minutes of work @ 85-90% effort:

10 OHS @ 75lb

10 Chin-ups

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 touch n go Power Clean @ 115lb

5 Burpees

25 Double Unders

--3 min recovery

3 minutes of work @ 85-90% effort:

5 shoulder to overhead @ 115lb

5 toes to bar

10 Box Jumps - 24" - step down

--3 min recovery

3 minutes of work @ 85-90% effort:

10 DL @ 155lb

10 Push-ups

Row 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 HSPU 

10 FSq - 65lb

15 DU's

--15 min recovery

3 minutes of work @ 85-90% effort:

3 minutes of work @ 85-90% effort:

10 OHS @ 75lb

10 Chin-ups

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 touch n go Power Clean @ 115lb

5 Burpees

25 Double Unders

--3 min recovery

3 minutes of work @ 85-90% effort:

5 shoulder to overhead @ 115lb

5 toes to bar

10 Box Jumps - 24" - step down

--3 min recovery

3 minutes of work @ 85-90% effort:

10 DL @ 155lb

10 Push-ups

Row 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 HSPU 

10 FSq - 65lb

15 DU's

Round 1
Set 1- 2 + 20 + 10 sec run, set 2- 3 + 7, set 3- 3 + 5, set 4- 2 + 80m, set 5- 3 + 5
Round 2
Set 1- 2 + 20, set 2- 3 + 5, set 3- 3 + 5, set 4- 2 + 80m, set 5- 3 + 11
Felt good throughout.  Dead Lifts were the toughest as far as just movement goes.  Breathing felt good on all of them, not sure which was the toughest breathing wise.  I guess that's a good thing.  Feeling much much more comfortable with these.