Catch up: third week feb

Wed 15th
A. Press x 1/Push Press TnG amrap @ 10X0 STICK TEMPO; rest 5 min x 3
110#/14 - 110#/18 - 105#/17
B. Hang Power Clean TnG heavy x 5; rest 1 min x 3
135-155-165

3 sets @ 90%:
AMRAP Chin Ups: 38-30-22
rest 10 sec
Run 800 m: didn't track times, clock problems
rest 3 min actively

Thu 16th
30 back squat - 155#
20 rope ascents
10 E-ROM HSPU (45# plates to abmat)
14:47

Fri
OFF

Sat 18th
AM
3 rounds for time:
25 KBS -1.5 pd
25 burpees
TIME: 6:28

PM
A. back squat @ 20X1; 2-3 x 4; rest 4 min: 3 x 215-225-235(1)-225(1)-185
B. hang squat clean - 3 x 3 @ 80%; rest 90 sec: 135-145-145
C. Single Arm KB Press - go for 3RM per arm; rest as needed
R arm: 3 x 53
L arm: 3 x 44, 0 x 53

Sun19th
as many rounds in 15 min:
5 clean and jerk - 95#
7 toes to bar
9 Wall Balls
RDS: 9 + 5 reps

(ate lunch, rest 1 hr)
Row 20 sec @ max effort
rest 2 min x 4
+
Row 1 min @ 95%
rest 4 min x 3
+
Row 5 min @ 90%
walk 2 min actively x 2

Mon 20th
gymnastics am. 30 HSPU in 3:00.

Tues 21st
for time:
135# OHS x 15
Run 200 m
115# OHS x 15
Run 200 m
95# OHS x 15
Run 200 m
TIME: 6:35

Skill

2-13-2012
500m row.
10 mins mobility.
Few no-false-grip muscle ups.
30 hspu, 3:27. Went a bit beyond skill work here.
Struggle street with no false grip MU so I ended with a few clean false grip.

2-14-2012 off

Catalyst seminar

2-11-2012 and 2-12-2012
Oly seminar with Greg and Aimee Everett.

Saturday: snatch work
Sunday: jerk, clean, clean and jerk

Enlightening, frustrating, way too much thinking by the end of each day. Hit 145 snatch after many failed reps, missed 150 x 3. Hit 195 rack jerk, missed 205 not opening hips. Missed 195# jerk after cleaning it at end of day, then missed clean x 2. Finished with a crappy 185# c+j. Biggest problem is inconsistency with pockets, I miss second pull position much/most of time. Solution: more time at lower weight.

2d week feb

2-7-2012 off

2-8-2012
am: 5 minute amrap of 5 hang squat snatch 75#, 10 du
9 rds + 3 rep

pm:
1 min clean and jerk 95#: 21 reps
1 min burpees: 18 reps
1 min row: 14 cals
1 min burpees: 17 reps
1 min clean and jerk 95#: 9 reps

(rest 20 mins)

run 1 mile
6:28
miserable cold snotty run.

2-9-2012, fighting a lot of tiredness, low mood
A. ctb ladder unbroken: 5-10-15-10-5-10-15-10-(3)-5
6:58
(rest 5m)
B. HSPU ladder 1-10 ub: 1-2-3-4-5-6-(5)-7-8-9-(7)-(7)-(8)-10
20:10
(rest 5m)
C. 100 ghd
4:05

2-10-2012 off

HPC

2-6-2012
midday workout. spent 20 mins on gymnastics progressions and didn't get a muscle up after such a good day yesterday. hm. didn't try more than a couple times though.

a. HPC build to heavy single fast: 135-165-185-205-215(FF)
b. HPC 175# single q20sec x 6 mins
c. Airdyne 3 minutes: 70 calories

"Nate"

2-4-2012 off

2-5-2012
20 minute amrap: 2 muscle-ups, 4 HSPU, 8 kbs (53#)
RDS: 15

FS, rope climb

2-3-2012
For time:
115 pound Front squat, 8 reps
20 ft Rope Climb, 1 ascent
115 pound Front squat, 7 reps
20 ft Rope Climb, 1 ascent
115 pound Front squat, 6 reps
20 ft Rope Climb, 1 ascent
115 pound Front squat, 5 reps
20 ft Rope Climb, 1 ascent
115 pound Front squat, 4 reps
20 ft Rope Climb, 1 ascent
115 pound Front squat, 3 reps
20 ft Rope Climb, 1 ascent
115 pound Front squat, 2 reps
20 ft Rope Climb, 1 ascent
115 pound Front squat, 1 rep
TIME: 4:14

Right quad seized up after this. Rope climbs felt pretty good, squats surprisingly heavy.

5min at 90%

part 1:
5 min @ 90%:
10 lunges
5 toes to bar
10 double unders
RDS: 8+10reps

rest 2 min

5 min @ 90%:
10 wall balls (14#, 10')
10 KBS easy (35#)
RDS: 5+12reps

rest 2 min

5 min @ 90%:
10 sit ups
10 db push press easy (25#/hand)

Then 30min z1 row at a very easy pace. 5522m rowed.
10 alt'ing step ups 24"
RDS 5+13

off, double

1-31-2012 off

2-1-2012
AM
A. OHS @ 3011; 5,4,3,2,1; rest 5 min: 145, 155, 165, 175, 185
B. 30 COVP chin ups; rest 5 min x 3: 30ub, 30ub, 29/1


PM
part 2:
for time:
30 ring dips
30 box jumps - 24"
30 db squat clean - 35#/h
30 GHD sit ups
30 double unders
30 row cals
TIME: 9:28