Wednesday 12-28-11

A. Power Jerk/Split Jerk/Back Power Jerk/Back Split Jerk- 1 of each- build to heavy sets

135, 165, 185, 205, 225 felt ok. From the back felt really good.

B. Power Clean @ 80% 1RM Power Clean- 10 x 2 EMOM @ 215- felt good

+

10 min AMRAP

Double Unders

*emom do 5 T2B

530 Double Unders went @ about 80% effort felt good

Pretty tired today so it was a pretty good day for some skill work on the strength side and just some basic conditioning/skill work.

Tuesday 12-27-11

P1

Warm Up w/ snatch balance triple up to 185#

A. OHS @ 41X1; 6, 4, 2; rest 3 min 175, 185, 215. Felt good, could have gone heavier

B. Front Squat @ 30X0 (strict no rest at top); 3 x 5; rest 3 min 235, 245, 245. Tough @ temp0

C. 20' Rope Climb- 5 min amrap 4 on the min + 1 more. Tough, still working on using feet. Needs practice

P2

Run 5 min @ Z1

Run 800m sets 1, 3, 5 were against the wind- 3:35, 3:30, 3:34, 3:31, 3:38, 3:33

Rest 3 min

x 6

Row 5 min @ Z1

10 min Ice Bath- very painful and cold!

12-26-11 monday

A. Dead Lift- heavy single quick 410#

+

3 sets; rest 5 min

10 Dead Lift @ 75% 1RM

15 GHD Sit Ups

20 Box Jumps, 24"

25 Double Unders

This was kinda a progression from last week. Used 320# on the Dead Lift- times were 1:48, 1:48, 1:52. Felt pretty good, dead lift got heavy towards the last set

Thursday and Friday 22 and 23rd

Thursday

Just played around on this day.

A. Snatch- 155 x 3, 165 x 1, 175 x 1, 185 x 1

B. Power Clean & Power Jerk- 185, 205, 225 x 3, 245 x 1

C. Power Snatch 3 TnG EMOM @ 135 for 5 min

D. 20' Rope Climbs x 5 practicing foot work, not good at it!

Friday

3 sets; rest 6 min after 1st set, 8 min after 2nd

10 KB Swings, 106#

20 Pull Ups

30 Wall Ball, 25#

40 Double Unders

106# KB is AWFUL! Thanks Derrick!

2:19, 2:40, 3:40

Should have been a 10 min rest here misjudged the difficulty and stimulus. Would have been a great Anaerobic Lactate Endurance session but too little rest changed the dose response I was looking for.

12-21-11

A. Power Clean- tough double 235 didn't feel great, no good pop

B. Clean Pull @ 100%- 10 x 2 EMOM 285 felt ok

C. Snatch Balance- tough double 185, really focused on fast drop, no heaving

D. Front Squat @ 60% + 55# chains; 3 x 6; rest 3 min 205 + chains- felt good

+

Airdyne only did 8 sets b/c output dropped

5 min @ Z1

5 sets; rest 2 min

20 sec @ 100%

rest 5 min

repeat

5 min Z1

12-21-11 Wednesday

A. Split Jerk @ 70%- 10 x 2; EMOM 195#

B. Pull Up @ 70%- 10 x 2; EMOM 88#

C1. Back Ext Weighted @ 4022; 3 x 8; rest 1 min 15#

C2. DB Ext Rotation @ 30X0; 3 x 8/arm; rest 1 min 15#