1/15/15

A. Split Jerk - 1 rep every 90sec for 10 reps (5 moderate, 5 heavy)

185, 185, 205, 205, 205

225, 225, 235, 235, 245

B. Clean Pull - 5 x 3; rest 2min (heavy, build, use straps)

245, 265, 285 (too slow), 265, 265

C. Clean Grip RDL @3030 - 4 x 6; rest 90sec (moderate NO straps)

225

D. GH Raise - 3 x 4-5; rest as needed (use assistance ONLY IF NEEDED)

Controlled til last 30 degrees

5/31/13

Friday 130531

A. TnG Power Clean - build to heavy double; rest as needed (not a max, no failed reps)

225, 245, 255

B. Clean Pulls - 6 x 3; rest as needed (add band tension from last week, work in R3 rack)

205 w thin red and blue

+

Row - 5 x 500m @ goal 2k pace; rest 90sec

R1: 1:37.4

R2: 1:36.9

R3: 137.2

R4: 1:38.3

R5: 1:37.9

3/26/13 AM

Training Group
AM
A. Power Clean - Build to 1RM in 10min
255

B. Clean Pulls - 3 x 3 @tempo 21X0 (Heavy); rest 3min
C. CG Bench Press - 3,3,2,2,1 @tempo 20X1 (Heavy); rest 3min
155, 185, 205, 235, 245
+
Row - 3000m @ Z1
12:20.5 (2:03 pace)

11/29/12

Thursday 121129

Core – GHD Complex 3 x 10

OLYMPIC

Hang Clean Ladder

4 x 5 @ 185/1:00 (~62%) 12 sec avg

4 x 4 @ 205/1:00 (~70%) 10 sec avg

4 x 3 @ 225/1:00 (~77%) 10 sec avg

STRENGTH

Clean Pull 4 x 5 (90% Clean 1RM) – hold position, hips & shoulders rise together
235

Back Squat 3 x 5 (75%) - 235

CAPACITY

6 x 200m Row/1:30 – hold 80% of fastest 500m row pace - 1:38 pace

10 x 6 HSPU + 8 KB Swings @ 62/1:00
6 rounds with hspu deficit 15# avg 32 sec
R7 7 hspu
R8 8 KBS
R9&10 full

Notes: To calculate rowing pace, take your fastest 500m row and multiply by 1.2 (e.g. 500m Row = 90 seconds; 90sec x 1.2 = 108sec = 1:48 pace)

11/19/12

Enjoy - I'll be doing Oly/Strength in the AM, Conditioning @ 3 w/ Preston



Monday 11/19/12

Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double-unders)

Core (3 x 20second Hollow Rocker Hold)

OLYMPIC/STRENGTH - record load for each movement

Power Clean & Power Jerk 5 x 2 (80%) - 210 - one jerk each in first 2 sets. Failed both jerks in 3 set so switched to split jerk for last 2 sets. Missed one on last set.

these should not be touch & go

Clean Pull 5 x 3 (105% of Clean) - 275

Front Squat 4 x 3 (80%) - 210

CONDITIONING - Record load/times for EMOM, times for Row

10m EMOM: 6 Thruster @ 135, 6 Pull-up (this is written for someone with a 255 or heavier Push Press, scale the weight for the thruster as needed)

5 sets RX in 26 sec avg. 5 sets of 3 thrusters 135# and 6 pull ups in 19 sec avg

Rest 5min

1 x 500m Row Sprints; rest 2 minutes
1:33

10/9/12

Powersnatch
5x1 70%: 135

Powerclean and jerk
5x1 70%: 170

Clean pull
3x2 90%: 230

Push press
4x1 heavy - 165, 185, 205, 215(fail)

12 min Amrap at 80%:
100 DUs
5 hspu
7 KBS 62#
9 c2b

Rounds: 3+100+5

10/4/12

All Olympic and Strength work should be heavier than last week.

OLYMPIC
(1a) Clean & Jerk 5 x 2 (~75-85%)
185, 195, 205, 210, 215

(2a) Clean Pull - 4 x 3 (~75-85%)
265

STRENGTH
(3a) Chain Front Squat - 4 x 3 (moderate, fast - heavier than last week) - 195+chains

(3b) Depth Jump - 4 x 3 (12" drop)

(4a) GHD Sit-up - 3 x 8


CONDITIONING
CrossFit LKN Gym WOD
5 Rounds, start rounds every 4 minutes
100m Shuttle Run (2 x 50m)
8 Thruster @ 115
5 KB Swing @ 62
4 Clapping Push-up Burpee + max height jump
100m Shuttle Run (2 x 50m)

R1: 1:14
R2: 1:14
R3: 1:14
R4: 1:15
R5: 1:18

9/27/12

OLYMPIC
1a. Clean & Split Jerk - 5 x 3 (~70-80%) - 185,190,195,200,205

2a. Clean Pull - 4 x 4 (~70-80%) - 235x2, 255x2

STRENGTH
As a superset: Rest 30 seconds between squats and jumps, 90 seconds between jumps and squats
[3a. Chain Front Squat - 4 x 2 (moderate; fast - explode out of bottom) 1 chain each
135x2, 185x2

[3b. Double Broad Jump - 4 x 1
16'9", 17", 16'10", 16'10"

Note: Each set of double broad jumps consists of two jumps, the second jump IMMEDIATELY follows the first jump. Measure total distance covered by both jumps.

4a. GHD Sit-up 3 x 8 (weighted) - 4lb ball throws w Preston

5a. Pistols - 22, 16, 10

CSC Day 27

Snatch balance
4x95, 1x135, 1x165, 1x185, 1x195x2fail
Powerclean
3x195, 3x215, 3x235, 3x225
Clean pull
4x225, 4x215, 4x205

WOD:
4 min amrap:
7 c2b
14 DUs
R: 6+1

Rest 2 min

10,8,6,4,2 25# slamball
100 m run (building to building)

Time: 2:50

CSC Day 26

Snatch
5x95, 3x115, 3x135, 3x155, 1x95x5
Clean and jerk
1x185x3
Clean pull
2x220, 2x230, 2x245
Front squat
1x225x2

CSC Day 24

Snatch balance and drop snatch practice w/bar and 95 for warm up

Powerclean
4x95, 4x135, 3x155, 3x150, 3x140
Snatch pull
4x185, 4x235, 4x225, 4x210

WOD
see picture
R1: 4+10+1
R2: 5+3+2
R3: 4

CSC Day 22

Snatch balance
4x95, 4x115, 3x135, 2x145, 2x155, 1x175, 4xfail 185
Powerclean
3x185, 3x205, 3x225, 3x215, 3x205
Clean pull
4x205x3

WOD
80% alternating for time:
5,4,3,2,1 muscle ups
100,200,300,400,500 row

Time: 8:40

CSC Day 12

Row 500: 1:37
3x20m sprint

Powerclean
4x135, 4x205, 4x205, 4x205
Snatch balance
3x95, 3x95, 3x105, 3x105
Clean pull (lighter than last week to focus on form and bar speed vs power)
6x185, 6x205, 6x205

WOD
5 min of EMOM:
5 hspu
Then 5 min
4 muscle ups
Then
3 min amrap:
5x36" box jump
7 t2b

Unbroken all 5 strict hspu sets
Unbroken all 5 mu sets

Rounds: 4+5+3

CSC Day 7

Powerclean
5x135, 185x3, 215x5, 205x5, 195x5
Heaving snatch balance
5x95, 5x135, 5x145, 5x155 (1,2,1,1)
Clean Pull
245x8, 265x8, 275x9

5 min amrap:
10 KBS 79#
5 strict pull ups
Straight into 2 min amrap alternating tgu 53#

5+3 rounds and 3 tgu each arm

CSC Day 2

Powerclean
135x5, 185x5, 205x5, 195x5, 185x5
Heaving Snatch Balance
95x5, 115x5, 135x5, 135x5
Clean pull
135x8, 225x8, 225x8, 225x8

3 RFT:
5 tire flips
7 hspu (strict)

Time: 4:01

2 sets strict hspu, kip 6 on last set

3/13/12

Oly Technique
Drop Squat 2x5- 95
Clean Pull 2x5- 185
Powerclean 2x5- 185

WOD
In 3 min:
Row 500m and max DUs- 1:34, 75
Rest 3
Row 500m and max KBS 2 pood- 1:39, 24
Rest 3 min
Row 500m and max wallball 20#- 1:44, 12 (lost 20 sec due to late start)

Total score: 111