Monday

Back SqT Cycle Week 3 Day 1

A. Snatch (Full) (building on prior waves) - 1@80   110

1@84   116

1@88   121

1@84   116

1@88   121

1@92   127 

1@88   121 got second attempt

1@92   127 

1@96.  132F x2

Overall pretty good snatch weight wise for me but still technique not great

B. Back SqT 

1x8 @65.  157/71

1x8 @70.  170/76

1x6 @80.  193/87

1x6 @85.   204 /93

Last 2 reps were hard

C. EMOM x 20

Odd: 5 burpees + 5 KB SqT Cleans (70/53)

Even: HSPU - Deficit - Strict, target is 5 solid reps; not failure. Set up appropriately 

First 5 rounds deficit with 25# plates rest no deficit got very hard couldn't get 5 unbroken was doing 3+2 hspu all kb unbroken but need to learn how to do them properly taxed shoulders bad

D. 5 rds 

1 min @80% on AB

4 TGU *2 at a time per arm, then alternate; Ascend weight here 

Used 26# for tgu

6/29/14 Sunday

A.  Aerobic work

Emom x12

150m row

10 UB wb w/20#

Maybe should have done 200m row as had about :15/:30 rest in between but used time to focus on wb form. Got all WB unbroken.

B.  Skill work - c2b butterfly

15 PR - felt good today did few sets of 5 and 10 and 15 for PR.

6/26/14 Thursday

1st session: 

week 2 day 2 

A. Back SqT Cycle

1x10@60 144/65k

1x8 @70 168/76k

1x8 @75 180/82k

1x8 @80 192/87k

B. Split Jerk - Work up to heavy Triple

165x3

170x2

181x1

187F

C1. DB Strict Press - in lunge position, single arm. Heavy 5-10 reps x 4 sets each side; no rest between arms, then no rest before C2. 

40# x2 x 2 didn't pay attention so did this wrong 

C2. Weighted GHD Situps 10 reps x 3 sets 

W/25# plate

2nd session: 

A. MAP Training; AE’s here

amrap 10 (#’d vest for those who can)

15 Cal AB

10 Box Jumps (24/20) step down 

5 Strict HSPU

4+6 calories w/10# vest

rest 4

amrap 10

10 KB Power cleans (53/35) each hand

20 Double Unders

3 Power Snatch *think heavy singles for weight here, but back on the bar

103# snatch 

3+10 hard for me failed 2 snatches.  KB were very slippery 

rest 4 min 

:30 on HARD

:30 on easy 

x 10 min on rower 

Couldn't pull very hard maybe 1:58

Today (all this week actually) all things that are hard for me.  Mentally challenging getting past that.

Tuesday

A.  Power Clean deficit 5x3 not tng @ 83%

131 (based 158 as 1rm but wasn't sure)

B.  Row 500x8 rest 2:30 between pace should be :20 slower than max 500

C.  

8,6,4,2,1 MU w/200m run between

4,8,12,16 ctb w/200m run between finish with run

19:35 

MU did 7+1, 4+2, 4, 2, 1

C2B did 4,8,8+4, 8+6+2 stopped didn't realize had to run again lost few sec

Monday 6/23/14

A.  Snatch

48k / 106

51k / 113

55k / 120 Faiked like 5 times stopped

59k / 110

53k / 117

56k / 124

52 / 115

55k / 120

58k / 128

Snatxh sucks ass!

B.  Back squat

144 / 65k x 10

156 / 71k x 8

168 / 76k x 6

180 / 82k x 6 stopped after 1

192 / 87k x 6

Couldn't fn squat either!  Hips and back were so tight I couldn't do it 

C.  Emom x14

Pbars hspu -2

:45 AD at good pace

Got 3 hspu once then few doubles and few singles

Overall this night sucked

6/19/14 Thursday

A. Push Press Cluster 2.2.2; rest :10

58k, 60K failed on last rep grrrr

B.

30 Clean & Jerk (155/108) (135/93)

30 bar lateral burpees 

30 T2B

30 Cal Row  

9:08 (finished c&j at 3:50)

Didn't do anything else because 4 days on no rest

6/18/14 Wednesday

A. Back SqT - Week 1 Day 2

1x10 @60 - 144#

1x8 @65 - 156#

1x8 @70 - 168#

1x8 @75 - 180#

Not difficult felt good

B. Power Snatch x 2 + OHS x 3 ; build 

110#

C. SqT Clean x 2 + Push Jerk x 1 + Split Jerk x 1 ; build 

154# sqt clean was not greatest tonight 

D. some weakness fun

E. 10 min bike, recovery 

6/17/14 Tuesday

1st @ GYM

A. Comp Power Clean Complex

150#/68k not pretty but got it

B. Bounding

Stupid lol

Burpee broad jump box jump over 4 boxes

C. 15 min AMRAP - aerobic

12 C2B

15 Box Jumps (24) step down

7+14

night at home: 

A. Snatch Grip Deadlift; deficit 4x3 @ max clean weight

185#

B. Strict Press - climb to heavy single with mens bar 

95#, 100Fx2

C. L-Sit Hold - max hold x 1; then 50% of that hold for 5 sets; rest accordingly 

:23, 13x4, 10x1 shoulders hurt doing this 

6/16/14 Monday

A.  Full Snatch

103, 110, 117, 108, 115, 121, 124

B.  Hang Clean x2 + Jerk x2

165, 171 for cleans failed jerk

C.  Back Squat

1x10 @ 60% = 144

1x8 @ 70% = 168

1x6 @ 75% = 180

1x4 @ 80% = 192

D.  Emom x20

10 cal AD

10 WB @20#

I almost died no joke

E.  MU practice 

6/14/14 Saturday

A. Push Press - build to heavy single in 12 minutes

72K / 158# PR

B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes 

Did not do this movement hurts my shoulders big time

* position key here, weight not most important ; get comfortable with weight coming back down to your back rack 

***you will go VERY light here, since this hurts your shoulders. Focus on position and just rhythm 

C. Clean Ladder ; EMOM style 

Men start at 225 / woman at 123; jumping by 10 lbs 

*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this. 

187 caught 197 x2 couldn't stand up

197 next time 

D. 

15 Bar Muscle Ups Ups 

50 Double Unders 

35 Thrusters (63)

1k Row 

9:03

E. 3 min AB test 

rest 12 minutes 

repeat  

Didn't do ran out of time

6/13/14 Friday

A. Snatch Work - 15 min 

Fuck you!

B. OHS - heavy 3 @33X1

Worked in snatch grip position which is harder for me

132x3

145x2 lost on the hold at bottom

C. Bar Muscle Up Work - low volume, just comfortability for tomorrow

First few struggle then got them good just did about 10

D. EMOM x 3; 5 muscle ups

Felt bad couldn't get more than 4 at time dip felt super tough sucked here also

E. 5 rds 

15 cal AB

10 Wall Balls 

:15 sec L-Sit 

30’ Burpee Broad Jump

14:41 bike kills me.  Wb unbroken but 1 dropped accident 

F. DB SA Row (heavy) 8-10 reps - 4-5 sets; rest :30 between arms

35# 3x diff pulls

G. 10 min of Scap work 

H. 3x15 Weighted GHD Back Ext 

15# x 10 x 2 

25# x 10 x 1

 

6/12/14 Thursday

A.  500m Row x6.  Rest 3min between

1.  1:57

2.  2:00

3.  1:57

4.  1:55

5.  1:54

6.  2:04 died! Left forearm was gone could not hold onto handle

B.  4 Rounds.  Rest 1/1 between

10 burpees

15 t2b

18 Ohs 63#

10 no push burpee bj overs

15 cal AB

4:22/4:11/4:31/5:00

T2b were hard and died on AB.  Last round had to break up t2b in 4 sets :(

C.  Split jerk 10min of work triples and doubles.  Speed not max weight

132# stayed here for technique

Looked good felt good 

D.  Bench Press build to 3RM @31x1

110x3

114x1 lost it after the pause at chest 

6/10/14 Tuesday

Tuesday:

AM:

A. Snatch; technique session; Nikita be there for another set of eyes. 

To remember from snatch session:

-loose arms should be able to wiggle them

-legs then shoulders no arms at all

-turn wrist slightly to help hold bar

-neck and chest up

- in squat keep bar back and neck forward but eyes up

-be patient from floor

-make pull floor hip shoulder down 

B. Strict Muscle Up Work 

Practiced technique of reg MU keeping looser swing and pulling through rings

C.  Butterfly c2b practice

Did 2 sets of 10 and few sets of 5

PM: 

A. CG Deficit 2-4” Deadlift - Climb to heavy triple 

185x3, 195x3, 205x3

215,225,235,245,250x1 stopped didn't want to push back

B. 400m Row x 6; rest 2 min between @1:58 Pace 

Kept 1:53/1:55  pace till last round was 1:57/1:58

C. accumulate 3 min of L-Sit Holds from Rig 

Didn't do its 9pm done!

6/9/14 Monday

Monday

A. Snatch Pull + Hang Snatch + Snatch + OHS; build to max in 15 min 

125

128 got hang snatch but failed snatch just as I stood up fell behind grrr

B. Clean Pull + Hang Clean + Clean + Jerk; build to max in 15 min 

***Variations of A&B should be SqT variations for those able to. Always SqT weightlifting movements unless otherwise noted. 

171 not pretty however

C. Back SqT -  build to heavy single in 12 minutes *PR is not he goal, just get some decent weight on your back 

231

242Fx2 almost but no cigar would have been 2# PR

D. Back SqT - drop sets. at Tempo of 30X0; few sets of 5 here, then few sets of 3 

*3 seconds down, 0 in the hole, explode up and 0 second pause at top. Open hips and instantly close them descending for the next 3 count.   Go through these sets fairly quickly, shorter rest. 

Didn't do time running out

E. 

20 Power Cleans (135/93) 

10 Strict HSPU

15 Power Cleans (185/123)

15 Strict HSPU

10 Power Cleans (225/143)

20 Strict HSPU

8:13 Piwer Cleans felt better than usual even at 143.  Did all singles except 5/5/5/5 on the first 93 round

F. 20 TGU - focused on position; stability ; alt between arms

Didn't do no time.  Need to work on my 10 MU goal tomorrow.

6/7/14 Saturday

Back squats

185x4x5

Attempted to snatch but had meeting and then no time after

6/6/14 Friday

A.  Snatch work

Failed 121x2

B.  Clean and jerk

165, 175F

C.  Emom xX till max

70m row

5 thrusters 85#

3 laterall burpee over bar

13 + 2 thrusters

First winding wod since before regionals was def tired!

Thursday 6/5/14

First day back at gym post regionals

A.  Sqt snatch + Ohs emom x10

110 failed a few times on snatch 

B.  Bench Oress 5RM

110x5, 117x3

C.  Weighted pullups

18x3,  26x3, 31x3, 35x3

D.  Emom x7

20 DU

3 MU

One set of MU only did 2

E.  Amrap 10

10 ctb

10 burpee touches

10 cal AB

Def took my time lol hands were very sure hurt to hold pull-up bar.  3+10