Saturday 130810
12min AMRAP of:
200m Run
7 Knees to elbows
10 Russian Step-ups
Rest 5min
+
12min AMRAP of:
250m Row
40 Double-unders
Rest 5min
+
12min AMRAP of:
250m Row
7 Burpees
These felt great. After yesterday I needed a wod to make me feel good. Was real sore upon waking, feel ok now. Last 4 min of last AMRAP was mental.
My scores are left, Kyle is right:
AM
Choice Cyclical - 20min @ Z1
15min airdyne
5min row
Wore a HR monitor to find my pacing for a z1 zone of 125-135 bpm. Airdyne pace for that is 130-150 watts, row pace is 2:06.
+
Mobility - 20min
PM
I am embarrassed by today.
5 Rounds for time; each round faster than the previous w/o resting b/t rounds.
15 Thrusters @ 95#
15 C2B Pull-ups
20 Wall Ball @ 20#
20 Pull-ups
Broke every set into 5s, 5s, 10s, 5s. I just didn't have it today. Warm ups felt hard. My 70% felt like 100.
Total time: 36:40
Rounds: 6:05, 6:28, 8:21, 7:53, 7:50
Thursday 130808
A. Clean & Jerk - 20min Technique work + build to heavy
3x95, 3x135, 2x165, 2x185, 2x205, 2x225, 1x245 (tied PR)
B. Wtd Ring Dips - 5 x 5 @ 31x1; rest 90sec-2min
26# kb all UB
C. Wtd. Strict C2B Pull-ups - 5 x 3.2.1; rest 10sec b/t clusters, 90sec b/t rounds
35# kb UB
+
EMOM for 10min
Odd - Squat Clean - 3 tough reps (at least 70% 1RM squat clean)
165 UB for 3 sets then 185 UB for 2 sets. Took 14 sec for 165 and 16 for 185
Even - Muscle-up - 3-5 UB reps
Did 5 UB every set in 18 sec
+
EMOM for 10min
Odd - Push Jerk - 3 tough reps (at least 70% 1RM Push Jerk)
3 sets of 165, 1 set 175, 1 set 185, all UB. I don't have a push jerk max, just a split jerk. So I was kind of guessing. I would try all sets 185 if I did it over.
Even - C2B Pull-up 8-10 Reps
All sets of 10. Broke rhythm on 3rd. And 5th set.
This was a good day of shoulder work. Tied my clean and jerk max. Tried 5lbs heavier and didn't get the jerk.
Didn't get to do z1 yesterday. Did it today:
10 min z1 row - 2517m
10 min z1 airdyne - 93cal
5 Rounds for time @ 60-70-80-90-100%
20 Power Snatches @ 75
15 Cals Airdyne
10 T2B
200m Run
Rest 3min b/t rounds
R1: 7:44, dropped every snatch, 70 watts, 5,5 t2b
R2: 6:12, dropped every 2 snatch, 110 watts, 5,5 t2b
R3: 4:13, dropped every 5, 170 watts, 10 t2b
R4: 3:00, 10,10, 300 watts
R5: 2:31, UB, 600 watts
This was good work. I felt good on each round. Brenden really helped me figure out the slow paces.
Notes:
- Record time for all rounds
- Break movements whenever needed in order to hit desired pacing
Starting this week we will begin to bring double training sessions back into the program. They will start out as Z1 + Mobility sessions for the first couple of weeks to allow your body to adjust to the increased volume. Essentially it is time to start preparing for the volume and loading that you will experience at the Regional individual or team level. Ensure that you are adding enough calories to match your extra expendature with the increased volume
Monday Aug-5
AM
Choice Cyclical - 20min @ Z1
+
Mobility - 20min
PM
A. Squat Snatch Clusters - 5 x 2.2.2.2; rest 20sec b/t clusters + 2min b/t sets (70-75%)
135, UB no misses. Low back got tight after 3rd set. Took a bit to recover and loosen up after the 5th set
B. Wall Facing HSPU - 5 x AMRAP; rest 90sec
11, 5, 3, 3, 2
This was tough, no shoulder endurance. Pathetic.
+
EMOM for 12min
Odd - KB Swing - 8-12 Tough reps
79# for 10, 10, 10, 8, 8, 8 all UB
Even - Push Jerk - 8-12 Tough reps
135 for 10, 10, 8, 8, 8, 8 none UB
The first 3 rounds felt ok, the last 3 were real tough in the jerk.
+
EMOM for 12min
Odd - Rebounding Box Jump @ 30” - 4-6 reps (take a 2-3sec pause @ top of box)
All good
Even - Wtd. Strict Ring Dips - 4-6 reps
62#, all sixes UB til last set of 4,1,1.
*Notes:
- The choice cyclical work can be running, rowing, swimming, biking, hiking
- Focus more on stretching than smashing for your mobility work
- The PM session does not have to be in the PM just after your AM cyclical work
- You will need to do a wall-walk in order to get into position for the strict W.F. HSPU
