October Catch-up

Sat 10-1-2011
Snatch - max for day
Clean & jerk - max for day
Back squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 3 min rest between sets of snatches and CJs; rest as needed for squats.

Sun 10-2-2011 off

Mon 10-3-2011
Back squat - 90% x 2 x 2
Snatch pull - 90% (of snatch) x 2 x 2
Power jerk - 80% x 2 x 3
2 sets:
A1. Pull-ups x 3-4; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x 35; 2010; NO failed reps; 2 min rest

Tues 10-4-2011
Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE

Weds 10-5-2011
Oly work with Gary. FS 215 as heavy single to finish. (? ck this)

Thurs 10-6-2011
Light snatch, light c/j work.

Fri 10-7-2011 OFF

Sat 10-8-2011
OLY COMP:
Snatch 63kg
Clean and Jerk 88kg

Sun 10-9-2011
Off

Monday 10-10-2011
30min z1 run

Tuesday 10-11-2011
AM
40 min airdyne: 57-58rpm
15 min stretch/mobility

PM
Vertical jumps: 21" above standing reach was best
Standing Broad jumps: 90" but i think my marker got moved so maybe this is an overestimate

A. Build to a heavy single snatch in 15 min: 138# 143X
B. 2 tough OHS on the minute for 6 min: 155, 165, 165, 165(1), 145, 145(0)
C. Press Clusters @ 95# 1.1.1.1.1x3; 10 seconds bw sing, 3 min bw sets
D. Weighted Chins Mixed Grip @32x1, 1-3x4; 35x4 53x1 44x2 44x? rest 3 min

Wednesday 10-12-2011
PM: no time in morning so did the AM workout + gymnastics work in the evening. Pushed pm workout to Thurs.
15 min Ring hspu practice: messy, can only do half push-up, legs get tangled
+
5 rounds not for time: (NFT but took about 9 min)
3 muscle ups hit mostly in singles, no misses
10 ghd sit ups
+
+1 hr gymnastics work with PJ (bw not for time workouts): HS, HSwalk, tumbling, press, push-ups, pmmel horse
5 rounds not for time:
7 toes to bar
7 ring dips
+
double under practice 10 min (no sets longer than 20)

Thursday 10-13-2011
no time for am workout, did not swim as rx'd
PM
3 tough power snatch touch and go at 105, 115, 115, 115, 115
75 meter sprint
rest 3 min x5
rest 6 min
10 kbs 2 pood
15 second row sprint splits 1:35.8, 1:35.4, 1:34.9, 1:34.7, 1:33.8 (evidently not hitting 100% on early sets)
rest 3 min x5
rest 6 min
Airdyne 20 seconds 100% rpms 98, 100, 98, 97, 96
rest 3 min x5

Friday 10-14-2011 OFF

Saturday 10-15-2011
7:30 AM
Build to a 1 rep max snatch: built to 133#, missed 138, then missed 133, called it. Problems with depth. I think instead of hammering away at 1rm snatch I need to work on heaving snatch balance because my problem is landing the weight, not pulling it. Also felt flat, no adrenaline flowing.
Build to a 1 rep max clean and jerk: built quickly to 163#, missed clean at 178, missed clean at 173, missed clean at 173. Didn't feel good to finish 30# off the weight I hit easily weekend prior.

12 PM
A. 30 hspu for time: time 7:44, mostly in singles after 8 reps in. kipping awkward. R shoulder strength fails.
B. Max 1-5 strict pull up ladders in 10 min: 3 rds + 6 reps (1,2,3). some of these i started stict but "kicked" at the top to finish, not sure if those reps were legit.
C. Run 400 meters for time: time 1:10. Last quarter of the track I just ran out of gas. Maybe started out too hard, trying to catch Diego in the beginning may have been bad strategy.

Sunday 10-16-2011
AM
Row 800 meters @95%; rest 10 min x3
2:49.8, 2:52.5, 2:56.5

Monday 10-17-2011
Run 5 mins @ Z1 pace
+
stretch hip flexors/lats/calves
Full ROM stretch then
A. Pistol squat practice - 10 min
B. Accumulate 50 meters HS Walk (Pistol every come-down)
+
for QUALITY-
10 tuck ups
15 straddle ups
20 V Ups
x3


Tues 10-18-2011
Row 1500 meters @ Z1 pace - power 10 seconds at top of every minute
+
A. Prowler push high power - 20 meters x 3
B. Clean and jerk 2x5; rest 2 min (70, 75, 80, 85, 90% effort
C. Row sprints 200 meters x4 at 80, 85, 90, 95% effort; rest 2 min
+
Static full body stretch - 10 mins

Weds 10-19-2011
Run 5 min Z1 warm up
Run 3 min @90%
Walk 2 min easy
x2
Run 5 min z1 cool down

Thurs 10-20-2011
? Think I may have taken extra day off here.

Fri 10-21-2011 OFF

GARAGE GAMES
Sat 10-22-2011
1. Max 2 rep clean and jerk, 14 seconds to complete 2 reps
personal best: 185#

2. Team Prowler Push, 5 min amrap

3. 1 min max meters row (320?)

4. Stadium style workout: kbs, box jumps, double-unders, pull-ups,

Sun 10-23-2011
1. team chipper: deadlift, burpee, power snatch, burpee, clean and jerk

2. final wod: everyone does run 800m, 30 fs, 30 ttb, 30 pistols, 800m run
First place overall.

Mon 10-24-2011
PRACTICE No false grip MU:
- hips to rings
- MU transitions w band
- no false grip MU
+
Mobility/stretch

Tues 10-25-2011
Run 10 min Z1
A. PS +OHS +SN ( 2 sec pause in bottom-arse to grass perfect tech )@ 80,85,90% effort x 3 ; rest 2 min
B. PP + Jerk behind neck+ Jerk @80,85,90% effort x 3; rest 2 min
QUALITY;
10 tuck ups
10 sit up to straddle
10 V-Ups
10 leg circles left
10 leg circles right
x3
stretch 10 minute

Weds 10-26-2011
Dot Drill x 4 reps x 3; (want accuracy) rest 1 min
MU 15 doubles not for time (had some misses . . . ck book)
HS Hold accumulate 3 min
FLR on rings accumulate 3 min

Thurs 10-27-2011
AMRAP 25 DU in 5 mins
+
5 attempts max broad jump
5 attempts max vert jump
A. SN @ 75% x 3 x3 ; rest 2 min
B. SN PP+OHS; 3+1x3; rest 2 min
C. SN Balance 3 x3; rest 2 min
+
Stretch 15 minutes

Fri 10-28-2011
GYM SKILL

Sat 10-29-2011
30 meter building sprints hitting 100% at finish x 3
Freeze box jumps x 5 reps ( high as possible); rest 1 min x 3
+
A. Snatch - Heavy single - not 1rm
B. C+J - Heavy single - not 1rm
C. BS @ 33X1; 2-3 x3
+
HS WALK accumulate 100 meters( 1 pistol every come down)

Sunday 10-30-2011 off

Monday 10-31-2011
15 mins practice no false grip MU ;
Then MU with false grip: struggle street, lots of misses
AMRAP IN 5 min: QUALITY
5 strict pullups
10 pushups
15 squats deep