Week 6/7
Monday 2/10/14 –
EMOM 8-12 min: 1 power snatch + 20 UB DU – begin around 60%
and build slow
Squat: build to no grind triple
Pause squat: 3x3 @ 80-90% of triple
Conditioning: 15 HSPU, 4 RC, 12 HSPU, 3 RC, 9 HSPU, 2 RC, 6 HSPU, 1 RC – do the HSPU on plates, CGreg maybe 45s?
Squat: build to no grind triple
Pause squat: 3x3 @ 80-90% of triple
Conditioning: 15 HSPU, 4 RC, 12 HSPU, 3 RC, 9 HSPU, 2 RC, 6 HSPU, 1 RC – do the HSPU on plates, CGreg maybe 45s?
Tuesday 2/11/14 –
Power clean + immediate jerk: EMOM 10-12 min build sets –
focus on catching PC upright and going right in to that jerk (no pause), you
may power or split
Press: 2.2.2x3 – 15 sec between clusters, 2-3 min between sets, build
Conditioning: row 300m, 15 CJ (135/95lbs), 15 burpees (6” reach at top), rest 10 min, x2 – I want to see some flying times on this one!
Press: 2.2.2x3 – 15 sec between clusters, 2-3 min between sets, build
Conditioning: row 300m, 15 CJ (135/95lbs), 15 burpees (6” reach at top), rest 10 min, x2 – I want to see some flying times on this one!
Wednesday 2/12/14 –
Thruster: build to tough single for day, no need to push
those shoulders too hard after yesterday
Conditioning: 12 min AMRAP of 10 DL (155/105lbs), 20 AS, 30 DU
Rest 15 min
Conditioning: 12 min AMRAP of 60 bar-facing burpees, then 3-3,6-6, 9-9… of S2OH (115/75lbs) and T2B
Conditioning: 12 min AMRAP of 10 DL (155/105lbs), 20 AS, 30 DU
Rest 15 min
Conditioning: 12 min AMRAP of 60 bar-facing burpees, then 3-3,6-6, 9-9… of S2OH (115/75lbs) and T2B
Friday 2/14/14 –
Front squat: 3-3-2-2-1
Close-grip bench press: heavyx5x3
Row: 500m @ 97%, rest walk 2 min, x5 – this WILL trail off, but fight for as close to that first time as possible
Close-grip bench press: heavyx5x3
Row: 500m @ 97%, rest walk 2 min, x5 – this WILL trail off, but fight for as close to that first time as possible
Saturday 2/15/14 –
Snatch: 10 min to find heavy single
Clean and jerk: 15 min to find heavy single
Conditioning: 21-15-9 PC (135/95lbs) and ring dips (repeat from late Dec.)
Rest 15 min:
Conditioning: 9-7-5 deadlift (315/225lbs) and burpee box jumps (30/24”) (repeat from late Dec.)
Clean and jerk: 15 min to find heavy single
Conditioning: 21-15-9 PC (135/95lbs) and ring dips (repeat from late Dec.)
Rest 15 min:
Conditioning: 9-7-5 deadlift (315/225lbs) and burpee box jumps (30/24”) (repeat from late Dec.)
Modifying this week to prep for garage games
ReplyDeleteMonday 2/10/14 –
EMOM 12 min: 1 full snatch @165 + 20 UB DU
no skwatz 4 me
Conditioning: 15 HSPU, 4 RC, 12 HSPU, 3 RC, 9 HSPU, 2 RC, 6 HSPU, 1 RC – HSPU on 45 plates (10' rope, so not comparable, but 6:02. Shoulders were a little toasty from this weekend with Lex and ZA)
Finished today with 3x 1000m row at a moderate pace (all below 1:55) and a 25m handstand walk
Don't be a poon. TRAIN
DeleteSnatch: ended at 235
ReplyDeleteSquat: 405x3, last rep was a grind
Pause squat: 325x3x3
Metcon: 6:40 thought I could do more HSPU in a row, my body rejected it.
Snatch: 145, 155, 165, 165, 170, 175, 175, 180, 180, 185, 185
ReplyDeleteSquat: 305x3, felt like I had more in me, but decided to stop there.
Pause Squat: 265x3x3
-Feel strength coming back, which is really exciting. Still sooo fatigued after each set, though.
MetCon: 7:20-7:50'ish. Couldn't remember when I started the clock. Muscular fatigue is still really bad due to the itis. Should've pushed rope climb harder. So bad at HSPUs right now.
Tuesday
ReplyDeletePower clean & IMMEDIATE jerk
Worked up to 295, missed 305
Press used 165,175,175 baby shoulders
Metcon: 2:48 for first
Second one lol @ 3:10ish that wiz hard
Tuesday
ReplyDeletePC and IMMEDIATELY, DO IT NOW jerk
155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255x - feel like I could've got 255 if I would've PC'd it. I'm quite happy with explosiveness today. I feel like my speed is slowly returning.
Press - 145, 145, 145 - now THAT'S some baby shoulders...but really it was triceps. My triceps hurt from yesterday/Saturday.
MetCon: 3:42, 4:02. I was spittin' up some nastiness afterwards. 135# CnJ have never felt so heavy, either
This was CBo
DeleteLike
DeleteChiropractor Monday - No WOD
ReplyDeleteMonday 2/10/14 – Done on Tuesday
EMOM 8-12 min: 1 power snatch + 20 UB DU – begin around 60% and build slow
build to 165, F@175
Squat: build to no grind triple 235
Pause squat: 3x3 @ 80-90% of triple 205
Conditioning: 15 HSPU, 4 RC, 12 HSPU, 3 RC, 9 HSPU, 2 RC, 6 HSPU, 1 RC – do the HSPU on plates, CGreg maybe 45s? Done on Two 45's w/ abmat - 6:30ish Left my notebook at the gym
Tuesday 2/11/14 – Done Wed.
Power clean + immediate jerk: EMOM 10-12 min build sets – focus on catching PC upright and going right in to that jerk (no pause), you may power or split Made it to 165 - needs some work
Press: 2.2.2x3 – 15 sec between clusters, 2-3 min between sets, build 135,145,1455
Conditioning: row 300m, 15 CJ (135/95lbs), 15 burpees (6” reach at top), rest 10 min, x2 – I want to see some flying times on this one! 3:40/3:28
Vaca week, so I'm going to have to play some catchup
ReplyDeleteMonday: Running, burpee, air squat, sit-up workout with Mr. Glarrow
Wednesday:
No grind squat triple: 200
Pause squats 3x3@ 165#
PC EMOM: worked from 95 to 155 I think (maybe 150?)
Press clusters: 100-95 (tweaked my back on the second set, so only did 2 sets)
Conditioning: back tweaked and didn't feel good at all... did the first set of 300m, 15 cj, 15 burpees in about 3:45 but couldn't jerk the last 7. Was going to do another round, but back just got stiffer, so did 3 rounds of 2 min air dyne and 15 burpees.
FSquat - 185,195,205,215,225
ReplyDeleteClose-grip Bench - 185,195,195
Row: 133:7, 1:36:5, 1:39:9, 1:40:3, 1:40:7
Saturday 2/15/14 –
ReplyDeleteSnatch: 10 min to find heavy single 195
Clean and jerk: 15 min to find heavy single 215
Conditioning: 21-15-9 PC (135/95lbs) and ring dips (repeat from late Dec.) 4:48
Rest 15 min:
Conditioning: 9-7-5 deadlift (315/225lbs) and burpee box jumps (30/24”) (repeat from late Dec.) Sub reverse front rack lunge for DL, couldn't hit a 225 DL after lifting. 3:44
Friday: Couldn't do much with the back, so I did what I could
ReplyDelete3RNFT:
8 strict pullups
20 weighted lunches (30's)
10 weighted pistols (20)
Did the 5x500m row's at about 90% or until I felt my back locking up.
Saturday:
Snatch: worked to 125
CJ: couldn't even do 120#, so I decided to stop
Did 3x10 squats at 95#
Did 3RNFT: 20 wall balls, 20 pushups, 20 lunges
Conditioning: 1 min Airdyne, 50 du, 10 strict pullups; 1 min ardyn 40 DU, 9 strict pullups; 1 min, 30 du, 8pu, 1 min, 20 du, 7pu, 1 min, 10 du, 6 pu.
Hopefully next week will be closer to 100% again