4/22/14 pm

A. Jerk Grip OHS - 5 moderate reps x4; rest 90sec

65, 85, 95, 95

Bar had 2 rings. Started index on ring on first set, ended w pinky on inner ring on last set. Ouch in L shoulder.

B. Push Press x3 + Push Jerk x2 - 5 tough sets of the complex; rest 2min

185

C. DB 2arm Seated Neutral Grip Press - 4 x 8-10 tough reps; rest 90sec

30, 45, 55, 55

Did 10,10,8,6 reps

D1. Wtd. Strict Pull-up - 5 tough reps x4; rest 20sec

53

Ub thru 3 sets, 2,1,1,1 last set

D2. Kipping CTB Pull-up - 20 for time x4; rest 3min

32, 34, 34, 35

All ub

2/20/14

A. Jerk - Build to tough single; rest as needed (doesn't need to be 1RM)

255 split jerk

B. Snatch - Build to 165; rest as needed

+

10-8-6-4-2

Snatch @ 165#

Bar FACING Burpee

Time: 19:07

This was tough. Especially on low back. I'm so pissed, I didn't want to have any misses and I missed the last rep of te set of 4 as my only miss. Damn it!

Lap breakdowns are below:

12/13/13

A. Squat Snatch - build to 1RM; rest as needed

Hit 195 on 2nd try. Missed 200 4x. Getting it back there well, just need left elbow to lock out like a man.

+

7 Rounds:

Squat Clean - 1.1.1.1.1 @ 205

Rest 45sec

Jerk - 1.1.1.1.1 @ 205

Rest 2min

This was tough, the last 2 reps on each every set were rough. Push jerked first 3 reps then split the rest.

+

15-12-9

OHS @ 95

HSPU

Time: 6:40

UB OHS, hspu were 8,7 then 4,4,4 then 3,2,2,2. 

11/22/13

A. Squat Snatch - build to 1RM

195

+

EMOM for 16min

O- 3 x Squat Cleans @ 205#

E- 3 x Jerk @ 205#

No failed reps. All singles on squat cleans, did first 4 rounds of jerk from rack, did mix of rack an singles for last 4 sets. This was tough.

+

EMOM for 16min

O- 5 x OHS @ 135

E - 5 x HSPU

All UB OHS, first 3 sets of hspu strict, rest were kipping. This was also tough, shoulders were smoke city.

9/23/13

A. Split Jerk – 15min work on mechanics, focus on lockout & footwork

B. Squat Clean x 1 + Front Squat x 3 – 6 rounds of the complex; rest 2min

205 all sets UB

C. Push Press x 3 + Push Jerk x 2 – 6 rounds of the complex; rest 2min

175 all UB, still pressing out of jerks tho. Was doing jerk overhead bar stretch between every set.

+

EMOM for 16min

Odd – Thruster x 5 @ 115

Even – UB Butterfly C2B Pull-up x 10

All UB. Still not happy with butterfly yet

2/27/13

Training Group
A. Snatch From High Boxes (Power Position) - 2 x (1 x 65%, 1 x 70%)
125, 135

B. Rack Jerk - 2 x (1 x 65%, 1 x 70%)
165, 175

Butcher Push @ BW (butcher weighs 80#)
4 x 15m; rest 20sec
Rest 90 sec
5,8,6,9
3 x 15m; rest 30sec
Rest 60 sec
5,8,6
2 x 15m; rest 40sec
Rest 30 sec
8,5
1 x 15m
7

30min Recovery Session (row, airdyne, massage, water immersion, mobility)

2/6/13

A. Rack Jerk - 3 x (70%, 75%, 80%)
175, 185, 195

B. Bench Press - 1 x 8, 2 x 5, 2 x 3 (work to heavy)
185, 205, 205, 235, 255

3 Rounds of:
90 seconds to complete: 10 Burpees, then Airdyne for max cal in remaining time
Rest 3min btw rounds
R1: 38
R2: 31
R3: 31
+
3 Rounds of:
90 seconds to complete: 10 HSPU, then Row for max cal in remaining time
Rest 3min btw rounds
R1: 31
R2: 26
R3: 23
+
3 Rounds of:
60 seconds to complete: 10 Thrusters @ 95, then D-U for max rep in remaining time
Rest 2min btw rounds
R1: 53
R2: 33
R3: 55
+
30min Recovery session (airdyne, row, mobility, massage, water immersion)

1/30/13

A. Jerk Drills - Split Press 5 x 5 (light), Jerk Balance 5 x 5 (light)

B. Rack Jerk - 3 x (1 x 1 @70%, 1 x 1 @75%, 1 x 1 @80%)
175, 185, 195

C1. Weighted Pull-ups 6 x 5 tough reps; rest 1min
72#

C2. Toes-to-bar 6 x 12 unbroken reps; rest 1min
+
5 Rounds for time of:
250m Row
6 Bar Muscle-ups
9 Burpee Box Overs @ 30”
12 KB Thrusters @ 53# each hand
20cal Airdyne
Rest 5min btw rounds
R1: 3:31 (4:01 cuz we switched to 35# KBS)
R2: 4:50
R3: 3:21 (switched to 4,5,6 reps)

12/14/12

CORE
GHD Sit-up - 3 x 10
GH Raise - 3 x 10
2 x Maxrep t2b
24, 22

OLYMPIC
Rack Jerk - 1 x 5 (60%), 1 x 3 (65%), 1 x 1 (70%), 1 x 5 (65%), 1 x 3 (70%), 1 x 1 (75%), 1 x 3 (75%), 1 x 1 (84%)
150, 160, 170, 160, 170, 185, 185, 205

Push Press - 1 x MaxRep @ 155 - 14

STRENGTH
Front Squat - 5 x 5 (build to moderate - this should not be a 5RM)
185, 195, 205, 205, 205

Good Morning - 3 x 5 (moderate) 100

CONDITIONING
8min AMRAP - work at ~85%
8 KB Snatch (each arm) @ 53#
8 T2B
16 Push-ups, feet elevated on 45# plate
Rounds: 4+3 t2b

12/11/12 AM

OLYMPIC
Power Clean + Hang Squat Clean - 5 x 1 + 2 (work to heavy)
165, 185,205,225,235(fail)


Jerk - 3-5 x 1 (65%), 3 x 1 (work to heavy)
135x3, 3x165x1, 205,235,255(fail)

Work at 65% until technique feels sharp then work up to heavy in 3 sets

STRENGTH
Strict Press - 3 x 8 (72%) 135

CONDITIONING
3 Rounds
250m Row
6 Hang Clean & Jerk @ 155
8 Burpees
10 Box Overs
250m Row
Rest 5min

R1: 3:21
Dropped to 135 C & J for last 2 sets
R2: 3:17
R3: 3:33

12/3/12 AM

OLYMPIC
Jerk 4 x 2 (60%) - 145
3 x 1 (work to heavy) - 195, 215, 235, 255 (3 fails)

STRENGTH - as a superset
Bench 5 x 5 (heavy) - 225
Pendlay Row 5 x 5 (heavy) - 195

CONDITIONING
6 Rds for time:
10 Push Press @ 115
10 Box Jump @ 24"
Time: 4:44

11/13/12

Tuesday 121113
AM
WARM-UP
1000m Warm-up Row - 4:00

Weak Skill 1 (2 x 5 deficit HSPU, 2 x 3 MU, 100 DU)
Hspu deficit w 45#

OLYMPIC
Power Clean + Hang Power Clean + Jerk 5 x 1+1+1 (Build to 80% of HPC quickly) - 210

5min EMOM of 4 Hang Clean @ 185 + 4 Burpee Bar Over
20,18,18,17,17

STRENGTH
Front Squat 4 x 3 @ 80% - 215

Bent Over Row 3 x 8 (moderate) - 185

Box Step-up 3 x 6/leg (moderate) - 95

CONDITIONING
4 Rounds of:
400m Run
7 Thrusters @ 95#
7 Ring Dips
Time: 9:55

9/17/12 PM1

OLYMPIC

1a. Clean 7 x 1 - work to heavy for the day - 95, 135, 165, 185, 205, 205, 215, 225, 235, 245

2a. Jerk 7 x 1 - work to heavy for the day - 135x3, 165x2, 185, 195, 205, 215

7/26/12

Run 800m 2:29
Run 800m w/30# slamball 3:20

Skill Couplet

1a. C2B Pull-up 3 x 15 – use 12# weighted vest

1b. HSPU 3 x 15 – 10 strict + 5 kipping

Strength/Olympic

Squat Clean 5 x 1 – use 70-80% of Clean + Jerk from Tuesday, focus on execution
135, 165, 185, 185, 205

Rack Jerk 5 x 1 – use 70-80% of Clean + Jerk from Tuesday, focus on execution
205

MetCon

Walk-through any Vitality Raid WOD you need to develop a strategy for. Keep your pace relaxed and just go through the motions.

3 RFT:
3 c2b
5 ohs 95#
7 HR push up
Time: 1:36

7/10/12

Olympic
2 Position Snatch, low hang high pocket 6 x 2 -
95, 115, 115, 115, 115, 135, 135

Snatch Balance 3 x 1 - work to heavy single
95, 115, 135, 155

Strength - Press Speed
Rack Jerk 5 x 3 - 155, 135, 145, 155, 165

Strength - ME Squat
1a. Back Squat 5 x 3 - work to heavy triple (heavier than heaviest during catalyst) - 225, 245, 265, 280, 290 for 1, 265
1b. Box Jump 5 x 3 - jump to tall box, step down 44"

2a. RDL 3 x 6 - use moderate weight, focus on ROM & concentric speed (banded?) - 135
2b. Total body throw 3 x 6 - max speed 12

CSC Day 28

Jerk
4x95, 2x135, 2x165, 2x185, 1x205, 1x225fail, 2x165x3
Ohs
1x135, 1x165, 1x185, 2x155x3
1 and 1/4 back squat
3x235x3

CSC Day 23 - PR Jerk

Jerk
4x135, 2x165, 1x185, 1x205, 1x225 (pr), 2x185x3
Ohs
1x185, 1x205, 2x165x3
1 and 1/4 back squat
3x260x3