W3P8

Week 3

Friday

AM - Rowing MAP

3 min Row @ 1:50/500m pace x 3 sets, 3-5 mins b/t

+

2 min Row @ 1:47/500m x 3 sets, 2-3 min b/t

+

1 min Row @ 1:44/500m x 3 sets, 1-2 min b/t sets

Did run b/c out of town. 100m/min for 25 min

PM - SN int + CJ int + LP2—>LEnd mixed

Muscle Snatch, work to a max

+

Muscle Snatch, 1 rep @ 90% highest from previous per min x 5 mins

+

Power Clean and Push Jerk Cluster, 1.1.1 - work to a tough set

+

ALL OUT:

30 Thrusters @ 135lbs

(6 min)

25 Power Snatch @ 135lbs

(6 min)

20 Power Clean and Overhead @ 135lbs

+

10 min EZ AirBike

A. 155, failed 165.  Never been good at this movement.

B. Complete

C. 245, felt really heavy especially in the clean.  Jerk actual felt pretty solid.

+

Thrusters- 1:06

PS- 2:40

PCtoOH- 1:40

felt terrible and took a while to recover.  Did thrusters unbroken and was smoked.  Sent more detailed email.

Saturday

AM - Upper Volume Accumulation

EMOM x 30 mins:

Mins 1—>5 - 3 tough touch n go Push Press

Mins 6—>10 - 1 Legless Rope Climb to 15ft + 20ft HS Walk

Mins 11—>15 - 5 Ring Muscle-ups

Mins 16—>20 - 5 Strict HSPU + 5 Strict Pronated Pull-ups

Mins 21—>25 - 5 Kipping HSPU + 5 Chest to Bar

Mins 26—>30 - 5 Ring Dips + 5 Toes to Bar

Sunday morning- did tuesday's a.m.

Outside on Pull Up bar with no chalk

Up to 12 on both CTB and HSPU Ladders- probably could have gotten 13 in gym with chalk and better warm up but not today.  Not super happy with this.

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 84% every 45 sec x 10 reps

B. 5 minutes @ 85-90%/high effort:

10 Deadlift @ 225lbs

60 DU's

—5 min

5 minutes @ 85-90%/high effort:

10 Wall Balls @ 20lbs to 11ft

10 Step Down Box Jumps @ 24"

—5 min

5 minutes @ 85-90%/high effort:

10 R Arm Hang KB Snatch @ 24kg KB

10 L Arm Hang KB Snatch @ 24kg KB

10 cal AirBike

—5 min

5 minutes @ 85-90%/high effort:

10 Burpees onto 24” box

10 Alternating Pistols

—5 min

5 minutes @ 85-90%/high effort:

10 Hang Power Clean @ 135lbs

60 DU's

SUnday afternoon

A. Done @ 380, felt decent

+

4 + 1, shoulders (teres minor area really burning on DU's)

5, leg burn on BJ limiter

3 + 20, avg about 58-60RPM

3+ 3, pistols harder than expected

3, just smoked at this point, had to break second set of DU's 20/20/20

Monday

AM - Running MAP

100m Run @ 85-90% per min x 30 mins

PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)

A. OHS @ 22X1, work to a tough double

B. 3 touch n go Power Clean and Overhead @ 185lbs per min x 3 mins

+

6 touch n go Power Clean and Overhead @ 135lbs per min x 3 mins

+

3 touch n go Power Snatch @ 165lbs per min x 3 mins

+

6 touch n go Power Snatch @ 135lbs per min x 3 mins

+

D. 5 sets @ 97%:

40 sec Rowing

4 min b/t

A.M.

Did Rowing from Friday b/c I feel I get more out of that.

Completed at Rx'd pace with the minimum rest so 3/3, 2/2, 1/1, took a min or so extra rest b/c the sets

Meters completed were:

815, 816, 818

557, 557, 559

286, 287, 289

Tuesday

AM - Upper Volume Accumulation

Achieve the highest unbroken Chest to Bar Ladder possible in 7 minutes - 1 rep, break, 2 reps, break, etc.

+

10 min rest

+

Achieve the highest unbroken Kipping HSPU Ladder possible in 7 minutes - 1 rep, break, 2 reps, break, etc.

A.M. from Saturday
Push Press @ 185#
Hardest part was the Rope Climb and HS Walk- mainly the HS Walk part.  Shoulders wouldn't work.
Muscle Ups were harder than expected too.  The rest was no problem.

PM - FSq int + SL int + Core + TGU's

A. Front Squat, work to a tough 3

B. Front Rack Barbell Reverse Lunges, 6/leg x 5 sets, 30 sec b/t legs - no alternating legs

C. Weighted Front Bridge, 1 min hold x 5 sets, 2 min rest

D. Turkish Get-ups @ 32kg, EMOM x 10 mins:

1st - 2 L Arm TGU's

2nd - 2 R Arm TGU's

A. 325 w/ belt.  315 w/o belt
B. 135, 145, 145, 155, 155, 
C. 45# plate.  Tough
D. Got 5 x 2/arm done.  Not sure on time but it was not 10 min I know that.

Wednesday

AM - Good Morning + PChain + MAP Low %’s

A1. Good Morning @ 2011, 4-6 reps x 6 sets, 10 sec

A2. GH Raises @ 40X0, 4-6 reps x 6 sets, 2 min

B. 20 minutes @ 75%/moderate:

21 Russian KBS @ 24kg

21 Air Squats

21 cal AirBike

A1. 185, 195, 195, 205, 205, 185.  Dropped back on last set to go a little deeper and it made a big difference on difficulty.  I have know idea what kind of weights I should be doing on these relative to BSQ or DL but feels really weak.
A2. done with light band.
B. 5 rounds + 42 reps then finished last 21 Cal on bike

PM - mixed MAP Sets (short)

EMOM x 30 minutes @ high effort:

1st - 50ft Shuttle Run x 5 lengths

2nd - 10 Shoulder to Overhead @ 135lbs

3rd - 10 Lateral Barbell Burpees

4th - 50ft Shuttle Run x 5 lengths

5th - 10 Power Clean @ 135lbs

6th - 10 Lateral Barbell Burpees

Complete, done all about same time/set unbroken and fairly quick.  Breathing was high pretty much the entire time but kept it moving consistent. 

W2P8

Week 2

Friday

AM - Rowing MAP

3 min Row @ 1:50/500m pace x 5 sets, 3-5 mins b/t

PM - SN int + CJ int + LP2—>LEnd mixed

High Hang Squat Snatch, work to a single

+

Power Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk, 1.1.1.1 - work to a tough set

+

3 sets ALL OUT:

25 sec AMRAP Thrusters @ 135lbs

25 sec Rowing

6 min b/t

+

3 sets ALL OUT:

25 sec AMRAP Power Clean @ 135lbs

25 sec Burpees

6 min b/t

+

10 min EZ AirBike

A.M. Complete- rested 3 min b/w first 3 and 4 b/w last 2
P.M. 
Hang Snatch- 215
Clean Complex- 255
Thrusters- 13/set
Row @ 1:35/500m
PC- 13/set
Burpees- 13, 14, 14

Saturday

AM - Upper Volume Accumulation

EMOM x 20 mins:

Mins 1—>5 - 3 tough CGBP

Mins 6—>10 - 3 Ring Muscle-ups + 3 Strict Ring Dips

Mins 11—>15 - 3 Bar Muscle-up + 3 Strict HSPU

Mins 16—>20 - 1 Rope Climb to 15ft (use legs) + 10 Push-ups

Mins 21—>25 - 10 Chest to Bar

BP @ 245
All else complete, felt good.

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 82% every 45 sec x 12 reps

B. 4 minutes @ 85-90%/high effort:

10 double KB Thrusters @ 16kg/arm

50 DU's

—4 min

4 minutes @ 85-90%/high effort:

10 Deadlifts @ 135lbs

10 Wall Balls @ 20lbs to 10 ft

—4 min

4 minutes @ 85-90%/high effort:

AirBike Cals

—4 min

4 minutes @ 85-90%/high effort:

10 Back Squats @ 135lbs - taken out of rack

50 DU's

—4 min

4 minutes @ 85-90%/high effort:

10 Deadlifts @ 135lbs

20 Air Squats

—4 min

4 minutes @ 85-90%/high effort:

Rowing Cals

DL @ 365 felt decent
3 + 15
4 + 10
Air Dyne @ home
3 + 5
4 + 10
**Leg burn was limiter, especially on DL sets. 

Monday

AM - Running MAP

100m Run @ 85-90% per min x 25 mins

PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)

A. OHS, AMRAP @ 265lbs x 1 set

B. 6 touch n go Power Snatch @ 135lbs per min x 3 mins

+

8 touch n go Power Snatch @ 115lbs per min x 3 min

+

10 touch n go Power Clean @ 95lbs per min x 3 mins

D. 5 sets @ 97%:

30 sec AirBike

4 min b/t

A.M.- did Row repeats w/ 3 min rest b/w all 5 b/c I'm going to have to run friday instead b/c I'll be out of town.
P.M. 
OHS- 8 reps, wrist was limiter.  Everything else felt solid and could have kept going
TnG work- complete.  tougher than expected.
Air Bike- 88RPMish each round, got really tough to keep it there for 30 sec

Tuesday

AM - Upper Volume Accumulation

10 min AMRAP Strict HSPU to 10” Deficit

+

21,18,15,12,9,6,3 unbroken Chest to Bar Ladder for time

+

5 Strict Ring Dips per min x 10 mins - 1 sec pause in full depth each rep

PM - FSq int + SL int + Core + TGU's

A. Front Squat, work to a tough 4

B. Weighted Alternating Pistols, 10 alternating reps x 3 sets, 2 min - control movement, nothing crazy heavy 

C. L Sit on Pull-up Bar, 10 sec per min x 10 mins

D. Turkish Get-ups @ 32kg, 1 rep per arm per min x 20 mins

A.M.
33 HSPU's - went like 5, 3, 2, 2, 2, 2, singles...
7:38, again harder than expected
Done unbroken, not bad.

P.M.
Grid League Score stuff...
4 RC's for time- 35 seconds
80 sec AMRAP MU's- 20 *going to redo
FSQ- stopped at 295 just for time sake, felt pretty heavy
Pistols- 2 sets @ 53#, 1 set @ 70#, all under 23 seconds smooth and controlled.
10 min of TGU b/c ran out of time.

Wednesday

AM - Good Morning + PChain + MAP Low %’s

A. Good Morning @ 5010, 5 reps x 5 sets, 1:30 min

B. GH Raises @ 40X0, 4-6 reps x 6 sets, 1 min

C. 20 minutes @ 75%/moderate:

10ft HS Walk

30 sec R Side Bridge

10ft HS Walk

30 sec L Side Bridge

10ft HS Walk

30 cal Rowing

PM - mixed MAP Sets (short)

EMOM x 30 minutes @ high effort:

1st - 6 Thrusters @ 95lbs + 6 Toes to Bar

2nd - 6 Kipping HSPU + 6 Russian KBS @ 32kg

3rd - 6 Burpee Box Jump Overs @ 24"

12 days of Christmas in the A.M.
1- 300m Row
2 P Snatch, 155
3 Thrusters 155
4 MU's
5 Burpees
6 Toes to Bar
7 CTB Pull Ups
8 KBS, 97#
9 Box Jumps, 30"
10 HSPU's
11 Ground to OH, 155#
12 Man-Makers, 45#

P.M. 
Good Mornings- 165, 165, 175, 175, 175
GH Raises- 0, 15#'s--->
+
15 min Air Bike Z1
*every min for first 10 min, 10 sec L-sit on Rings

W1P8

Week 1

Friday

AM - Rowing MAP

3 min Row @ 1:50/500m pace x 5 sets, 3-5 mins b/t

Complete more like 1:51-2 pace.  legs were dead for some reason.  Rested 3 min each time, hardest part was just getting it down to 1:50, not so much breathing although it was high too b/c I was having to push so hard.

****Did first OCT wod with HS Walks and all with a buddy who's competing b/c he wanted me to push him.
Got through all but 5 pistols and last HS Walk.  Breathing was much more of a factor than I though it would be.  Finished first have in 5:01 so I definitely slowed down a good bit.
Did all HS Walks unbroken
First set of pistols smooth and steady
Snatch- 10/5
Lunge Unbroken
WB- 10/5
MU Unbroken
Only difference on the way back was more breaks b/w movements and broke pistols 5/5.
He's been to regionals last few years and qualified for OCT.  He got to the HS Walk before the last set of pistols so happy about that.  Although that workout is not at all up his alley.

PM - SN int + CJ int + LP2—>LEnd mixed

Below Knee Hang Power Clean. Power Clean. Split Jerk, 1.1.1 - work to a tough set - go touch n go on the cleans

+

Squat Snatch, 2 touch n go every 90 sec until failure - start @ 175lbs, add 5 lbs per set

+

5 sets ALL OUT:

20 sec touch n go Power Snatch @ 135lbs

20 sec AirBike

4-6 min b/t

+

10 min EZ AirBike

A. 255, Hang Power Clean was the limiter, everything else felt decent.
B. Built up to 210, missed the first rep at 215 and called it.
+
8-9 PSnatch/set
Got up to about 80RPM each set
**Just couldn't dig in quite hard enough but still got that almost sick feeling that you only get from Lactate training.  Did 40 sec straight of work so really only about 15 sec on the bike each time, wasn't sure if you wanted it like that or 20 sec from when I started.
Need to be above 90RPM on something like this I feel like.

Saturday

AM - Upper Volume Accumulation

EMOM x 20 mins:

1st - 15 Pull-ups

2nd - AMRAP unbroken Strict HSPU to 10” Deficit

3rd - 5 Ring Muscle-ups

4th - 10 Shoulder to Overhead @ 115lbs

Complete.
HSPU's- 10, 6, 6, 5, 5.
Everything felt fine except I didn't warm up my shoulder enough so it was pretty achey. 

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 80% every 45 sec x 15 reps

B. 3 minutes @ 85-90%/high effort:

50 DU's

7 KBS @ 32kg

—3 min

3 minutes @ 85-90%:

10 Wall Balls @ 20lbs to 10 ft

10 Step Down Box Jumps @ 24"

—3 min 

3 minutes @ 85-90%:

10 Hang Power Clean @ 95lbs

10 Lateral Barbell Burpees

—3 min

3 minutes @ 85-90%:

50ft Walking Lunges

2 Rope Climb to 15ft

—3 min

3 minutes @ 85-90%:

500m Row

AMRAP DU’s in remaining

3 + 5, shoulders burning from DU's was limiter
3 + 12, quads on box jumps were screaming and just heavy, wall ball felt good
3, quads on burpees and breathing.  This is the only one of the first 4 where breathing was a factor
3 + 50', too much break between RC's
1:51 500m, 85 Double Unders **tripped up a few times getting started on DU's and then once with about 10 sec left.

Monday

AM - Running MAP

100m Run @ 85-90% per min x 20 mins

PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)

A. OHS, work to a tough single

B. 3 fast hang power snatch @ 135lbs every 30 sec x 21 total reps

C. 2 touch n go Power Clean and Overhead @ 135lbs every 20 sec x 20 total reps

D. 6 sets @ 97%:

25 AirBike

3-4 min b/t

Estimated about 17-18 seconds, walked it off after and it was probably closer to 120m.  I was pushing almost full speed. 

P.M.
A. built to 315, felt really solid, there's more in the take.  Looking forward to testing 1RM towards the end of this.
B. Complete felt solid
C. Felt good
D. Got b/w 85-88 RPM each time

Tuesday

AM - Upper Volume Accumulation

10 min AMRAP:

5 Burpee Bar Muscle-ups

10 Strict Pronated Pull-ups

—10 min rest

10 min AMRAP:

5 Burpee Ring Muscle-ups

10 Strict HSPU - no deficit

5 + 5 reps.  Pull Ups felt heavy from the start
4 + 3.  Really surprised me on the HSPU's.  Got the first 10 unbroken but was a struggle.  After that it was at least 3 sets/time

PM - FSq int + SL int + Core + TGU's

A. Front Squat, work to a tough 5

B. Overhead Barbell Walking Lunges, work to a max set of 5/leg

C. Toes Through Rings @ 2020, 5 reps per min x 10 mins

D. Turkish Get-ups @ 32kg, 1 rep per arm per min x 15 mins

A. Built to 305 no felt.  Felt Decent
B. 135, 185, 205 only got 3 steps.  I know 205 was going to be reaching but I didn't want to stop after just two sets.  This was really tough.  Felt a disconnect at the bottom of the lunge holding weight OH.  Midline stability is lacking in that position and glutes need more work.  Keep it coming

Wednesday

AM - Good Morning + PChain + MAP Low %’s

A. Good Morning @ 5010, 6 moderate reps x 5 sets, 1:30 min

B. GH Raises @ 40X0, 4-6 reps x 6 sets, 1 min

C. 20 minutes @ 75%/moderate:

20ft HS Walk

20 cal Rowing

20 unbroken DU’s x 3 sets

A. 135, 155---> actually pretty tough, probably more than moderate.  Really excited about having this A. and B. consistently in the program to see how it helps.  Felt it in low back obviously but I felt it a TON in my abs.
B. 0, 10's------> added.  Felt better than usual first weeks on these.  didn't want to go too heavy b/c I know my hammies are going to be smoked tomorrow anyway.
+
6 + Walk + 10 Cal
Row stayed at about 1050Cal/hr.
HS Walks Unbroken
Had 2 trips on DU's on 15 and 18.  Felt pretty smooth

PM - mixed MAP Sets (short)

EMOM x 30 minutes:

4 Toes to Bar

4 Push-ups

4 Front Squat @ 95lbs

*Perform quickly

*Adjust work order each set

Done in A.M.
All Under 17 seconds/round.  Felt smooth and fast.

W5P7

Tuesday

AM - Running MAP + test

200m Run @ 85-90% every 90 sec x 8 sets

+

5 rounds for time:

200m Run

12 Toes to Bar

All runs under 41 seconds

+

6:44 unbroken.  Last 2 sets were tough

PM - DL int + DL tng emom + HSPU/Rope Climb

A. Deadlift, work to a challenging touch n go double

B. Deadlift, 2 touch n go @ 315lbs every 20 sec x 5 sets

C. EMOM x 20 mins:

1st - 1 Weighted Legless Rope Climb to 15ft

2nd - 3 Kipping HSPU to Deficit + 3 Strict HSPU to same deficit

A. built to 405, felt pretty good.

B. felt easy

+

EMOM- done, HSPU @ about 7" deficit, 20# vest on Rope Climb

Wednesday

AM - Rowing MAP + test

1,000m Row @ 85-90% x 3 sets, 4 min

+

AMRAP in 2 minutes:

30 Pull-ups

20 Chest to Bar

10 Bar Muscle-ups

3:46.5, 3:45.3, 3:45.2  felt decent.  I believe my PR is 3:29.

+

barely finished the CTB Pull Ups.  Very disappointed in this. Did 30 Pull Ups unbroken. then I could only barely do 5 Unbroken CTB then 3, 2, 3, 2, 1, 1, 1, 1, 1.  Very frustrating how hard it was to get CTB.  I've done 40+ CTB unbroken before and no where near that.

PM - BSq emom mod + Leg Stamina + EZ AD

A. Back Squat @ 22X1, 1 rep per min x 15 mins - 5 min @ 265lbs, 5 min @ 295lbs, 5 min @ 325lbs

B. For time:

100ft KB Walking Lunges @ 24kg/hand

30 double KB Front Squats @ 24kg/hand

50ft KB Walking Lunges @ 24kg/hand

15 double KB Front Squats @ 24kg/hand

C. 15 min AirBike @ EZ

A. BSQ felt good.  325 was a little slow coming out of the whole but not bad.

+ 

5:45.  Only break was on the 30 FSQ I did 15/15 but just took breaks between movements.  Rack position is definitely better but left shoulder still collapses first.

+

bike @ about 45 RPM

OPEX Athlete Camp

Saturday
A. Shoulder Press, build to 1RM
B. Wtd Pull Up @ 30X0, build to 1RM
C. Front Squat @ 30X0, build to 1RM
D. Squat Clean, build to 1RM in 12 min
rest 3 min
E. 8 min AMRAP Squat Clean @ 90% 1RM

A. 205, surprised I got this much with the way the shoulder has been lately.  Left shoulder was still the limiter but I'm ok with 205 for sure.
B. 123lbs added.  This needs to come up.  at bwt of 179#
179+123= 302/205(press)= 68%
C. 355#- BIG PR here.  This really surprised me just b/c i haven't front squatted in so long.  Really happy to see this and the potential for my oly lifts.  Last time I clean 305 I could only front squat about 335.
D. 295, basically dead lifted 305.  Speed just isn't there but that's ok for right now I know it's not a focus.  Front Squat was 120% of squat clean
E. 15 reps @ 265 which matches my 8 min AMRAP Power Clean w/ 265#.  Actually got into a groove and got more the second half.  Got 3 in the last minute.  Paced too much based off know how I do on the power clean test.  Showed me, again, how much more I'd rather squat than just bend.

Rest a couple hours
3 min AMRAP sets of 3 Toes to Bar
+
rest 3 min
+
3 min AMRAP HSPU's on 25# plates and abmat
**First set, max unbroken then continue as much as possible

19 sets of TTB.  Need this a little higher.  A couple of people got 20-22.
+
45 Unbroken kipping- 68 total reps
Pretty happy with this.  Still for me and my size, could be better.

rest a couple hours
For time:
Row 250m
15 KBS, 70#
25 Burpees
15 KBS, 70%
Row 250m

4:01- paced too much.  I've done this 3:47 before and when I did my second row was @ 1:45 pace.  Today, my first row was about 1:46, paced burpees a little too much and last row was under 1:35 pace the whole time.  Just couldn't dig in early enough.  I believe last time I did this it was like 4:17 though and this felt better than that one.  Recovered really fast.

Sunday
A. Scratch test- 6" on Left arm on top, 4" Right arm on top.  Right arm internal rotation is the imbalance.
B. Sorenson Hold- 2 min, very tough though
(for CNS Prep)
C. Back Squat @ 31X1, 3, 2, 1 @ 80% effort-
+
10 min EMOM
1st- 5 TnG Power Snatch, 135#
2nd- 30 sec FLR on Floor
+
3 min AMRAP Muscle Ups
rest 90 sec
4 x 30 sec AMRAP Double Unders, 30 sec rest
rest 90 sec
4 x 30 sec AMRAP Row for meters, 30 sec rest
A. done
B. Done
C. 255, 275, 305, felt sharp it was just CNS prep so wanted it to be fast out of the hole so kept it relatively light.
10 min EMOM, done all snatches about 10 sec
+
Muscle ups- 30 total, when 8/7 on first too sets.  Last time I did 30 for time I did no more than 5 at a time so wanted to test it.  5's  I got sub 3 for 30.
+
DU's- 55, 55, 48, 40- just tripped up a lot on last two.
+
Row- 168, 155, 153, 160- hurt but recovered relatively fast.  Just can't dig in hard enough.  Need more power on the front end.

Rest a couple hours
4 sets for fastest CONSISTENT times:
Row 400m
20 Wall Ball, 20#-10'
20 Box Jumps Step Down, 24"
15 Dead Lifts, 115#
15 Ring Dips
rest 4 min b/w sets

3:53, 3:38, 3:46, 3:46
Felt good on this one.  Box Jumps were the slowest, hardest part by far.  Everything else was solid.

Overall really good weekend.  Where I am right now I believe i just need to push the intensity/power as we build to the open which is exactly what the plan is.  Recovery felt good and body feels good.