9/23/14

A. Push Jerk - 3 perfect TnG reps @ 145-165# on the min for 10min

165 all 10

3 or 4 reps were on the toes and a couple others were press outs cuz of poor drop. Focused on widening feet a bit and wore olys.

+

10 Shoulder Press @ 115#

10 Strict CTB Pull-ups

Rest 90sec

x4

R1: 0:51 ub

R2: 0:47 ub

R3: 0:54 ub press, 8,2 ctb

R4: 1:28 ub press, 4,2,1,1,1,1

This was a good upper body day

10/10/13

A. Clean Grip Deadlift - in 3 sets build to a moderate TnG 5

225, 275, 300

Based final weight off 71% of most recent max

B. Shoulder Press - in 3 sets build to a moderate Tng 5

95, 115, 135 based on 71% max

+

EMOM for 12min

Odd - 3 Squat Cleans @ 185

Even - 4-5 UB Muscle-ups

All sets of 5 UB. Did squat cleans with drop and right back on it. Was finished with cleans in 17-20sec each round, MU in 13-18.

+

EMOM for 12min

Odd - 5 Thrusters @ 135

Even - 10 T2B UB

All thrusters UB in 10-12 sec. Doesn't feel very explosive. All c2b UB but last set had to kip last 3.

9/5/13 testing day 7

Thu Sep-5

A. Shoulder Press - build to 1rm

95x5, 115x3, 135x3, 155, 165, 175, 185, 190 PR, failed 195 half way up 2x

190 PR

My traps are real sore from Tuesday, on the first 195 attempt I tweaked my right one a bit and it tightens up into my neck. I'll do some mobility and keep going and see how it does.

B1. Seated Bnk Press - build to 1rm

95x3, 115x2, 125, 135, 145,  155, failed 2x 160

B2. Wtd Pull-up - build to 1rm

Bw, 53, 70, 88, 98, 108, 118, 128 fail, had nose over bar but not chin.

+

50 kipping HSPU for time

Time: 5:10

This is a 28 second PR. I held 5 every 20 sec through 30 reps, then dropped to 3 every 20 until the last 5, then did 2,1,1,1. Could've been 4:57 but my right arm didn't lock out on last rep so I stood up and did another one.

7/17/13

500m row warm up 1:50

Back Squat - 5,4,3,2,1; rest 3min (build to heaviest possible)

135x5, 205x5, 245x5, 265x4, 285x3, 305x2, 325x1 (failed 2x)

Was really happy about 285 and 305 sets, not sure ive done that in the recent past. Had a hitch in my right QL but Felt good until 325. Damn it. Sleep and food def haven't been up to par. First heavy weight on back in over a week.

Deadlift - 5,4,3,2,1; rest 3min (build to heaviest possible)

135x5, 225x5, 315x5, 345x4, 375x3, 

Loaded 400 up for my 2 set but only got it up about 6 inches before failure. The 375 set was tough.

Press - 5,4,3,2,1; rest 3min (build to heaviest possible)

Didn't get to press due to my ride having to leave.

+

Swim - did interval swims of 35 (roughly) meters every 45 seconds for 20 sets.

My R SIJ is definitely a little tweaked. Real stiff tonight. I brought balls an bands so will do some work.

 

6/3/13

Back squat max - 315

Strict press max - 185

Max effort 2k row - 6:52.9 (1:43.2 pace)

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

11/20/12

Tuesday 121120

2 x 300m Row Sprints; rest 90 seconds
0:51, 0:51

Core - GHD Complex 2 x 8 (GHD Sit-up, GH Raise, Back Extension)

Weak Skill - Ring Dip 2 x 10, Kipping HSPU 2 x 10

OLYMPIC/STRENGTH

3 Position Power Snatch + Hang Power Snatch + Hang Squat Snatch - 5 x 1 + 1 + 1 (75%) - 145

Bench Press 3 x 3 (80%) - 245

Strict Press 3 x 8 (72.5%) - 155


CONDITIONING

6 Rounds of:

15 Box Jump

12 Hang Power Snatch @ 95

9 T2B

Rest 60 seconds between rounds

R1: 1:16
R2: 1:13
R3: 1:13
R4: 1:16
R5: 1:18
R6: 1:17


Note: Shoot for unbroken rounds from start to finish, move quickly between each exercise

11/15/12

Thursday
AM
Weak Skill 2 -
2 x 30sec Ring L-sit
2 x 12 GHD Sit-ups
10 Pistols
2 x 8 GH Raise

OLYMPIC
Snatch Balance + 3 Stop Snatch - 5 x 1 + 2 (don't go over 75%)
95,105,115,125,135

EMOM for 6min
8 Hang Snatch @ 95
8 C2B Pull-ups
Finished all except last round got 6 c2b

PM
STRENGTH
Bench Press 3 x 3 (80%) - 245
Strict Press 3 x 3 (80%) - 155
Push Press 3 x 3 (80%) - 175

9/25/12

Part 1

OLYMPIC

1a. Power Snatch + Snatch – 6 x 1+1 (work from 65% to 75% in sets of 2)
120, 123, 130, 133, 135, 140

2a. Power Clean + Power Jerk – 5 x 1+1 (75%) - 190

STRENGTH

3a. Banded Deadlift – 4 x 3 (moderate; fast) - 135 w Black bandsx2, 155x2 Black

[4a. Strict Press 4 x 5 (heavy) - 115, 135, 145, 150, 155

[4b. Pendlay Row – 4 x 5 (same as strict press)

GYMNASTICS

8min Alternating EMOM:

3 Muscle-ups + AMRAP Double-unders
R1: 45
R2: 38
R3: 28
R4: 26


7 HSPU (2” deficit) + AMRAP Double-unders
R1: 17
R2: 12
R3: 16
R4: 0 (7hspu)

(if you fail to complete a round, rest one minute and continue)

8/25/12 hotel wod

Tabata Legs (8 sets each):
Speed squats
Lunge split jumps
Good mornings
Tuck jumps

RDL 4x6: 135,185, 205, 225

DB press 76% 5x5: 70lb DBs

5 sets ME DUs:
26,30,26,39,36

2 sets ME hspu w/45s rest between:
7, 3

6/26/12

3x5 Kipping hspu

Press
5x95, 3x135, 1x165, 1x175, 1x185

Snatch high pull from blocks
5x2x115

WOD
4 RFT
Atlas stones in loading dock (100,115,140)
100m sprint (building to building)
Rest while partner goes
Time:
R1: 28.15 sec
R2: 24.4
R3: 22.52
R4: 23.2

Rest 5 min

5,4,3,2,1 for time
Burpees
Hspu
Time: 2:43

Chipper

Row 500m - 1:40

Press 5x6: 95,115,115,115,115,135

Regional mix

50 ohs w/65
40 pull ups
30 shoulder to overhead w/65
Time: 7:40(wasn't goin all out)

3 RFT:
3 TGU each arm 1 pood
10 ring dips
Time: 6:45

3 RFT:
1 rope ascent
10 ring push ups
Time: 2:47

Deadlift PR and Press PR

405 deadlift PR from John Bartemus on Vimeo.

185 Press PR from John Bartemus on Vimeo.

1/23/12

1/16/12