21-25 jan

Mon 1-21-2013

9 AM

Row 1K easy 2:20ish pace

+

Row repeats

300 m @ 90%

rest 2 min x 8

times: 1:04.6, 1:02.4, 1:01.7, 1:02.0, 1:01.8, 1:01.8, 1:02.1, 1:02.0

+

Row 1K easy 2:06-2:07 pace

3 PM

A. Build to a 3RM TnG Squat Snatch 138

took several attempts to hit #138x3 -- couple of times lost third rep forward after missing pockets. felt pretty controlled, less haphazard than usual.

B. emom - PS - 4 tough reps every minute for 15 min - TnG

first 8 min at 108# then 7 min at 103#.
video here at 108#:

 

+

5,4,3,2,1 rep rounds for time:

rope ascent - 15' rope from seated start

FS - 165# - from ground

13:50

really slow -- had to pace rope climbs as arms got tired. starting from seated took away all momentum but closer in effort to 20' which i think is necessary

Tues 1-22-2013 off

Weds 1-23-2013 
new program and going to Stone Coast CF on Weds now. a good change, think I can focus more and get some of the higher-priority work done this way.
A. Snatch balance 2, 2, 2; rest 2 min

133-143-153

not warm enough

B. Squat snatch off high blocks; build to a max

113#

missed 123 x2 then moved on.

+

12 min amrap:

2 rope climbs 15'

2 hspu EROM (hands on 2x45# plates to abmat)

8 pistols (4/side)

8 rds + 1 rope climb. 

Thurs 1-24-2013

3 x 10 min amrap @85%, rest 5 min

Row 250m

5 burpees

20 double unders

5rd + 55m 

Row 250m
10 power snatch 55#--below knee HPS
10 hand release push ups

4rd + 250m 

Row 250m

10 box jumps 19" stack of plates

10 toes to bar (doorway, very broken)

4rd + 100m

Fri 1-25-2013 off

comp

Sat 1-19-2013
CFNE comp.
Event 1: c&j ladder emom, 210# +19 deadlifts

Events 2-3-4 back-to-back:
-15 mu/30 in 6 min
-1 deadlift 265# + 0 free hspu in 3 min
(1 min break to put on 20# vest)
-20 burpees, 1 rope climb (half of wod in 5 min cap)

Event 5: 3 rds 4 power snatch 115# - 12 pistols - 20 ttb 5:18?

Event 6: 100 du, 30 pull-ups, 30 front squat 95#, 30 pull-ups, 100 du. time??

thoughts: 
grip failing was a problem -- one big lesson of the day was to manage grip better, chill out a little bit out of the gate and go my pace. sabotaged myself with failed muscle-ups in #2 and rushed rope climb attempts in #4, and i think that's just a result of freaking out, racing the person next to me instead of pacing myself.

another takeaway was energy management -- just realizing there are a lot of events and not getting too hyped up, staying level, getting into rhythm of warming up/ shutting down. but i think that's why it was so good to go to this, get the nerves out. 

gymnastics -- mu, hs work -- need much work. also, need to get butterflies solid enough to use under pressure, fatigue.

Sun 1-20-2013 off

7-18 jan

Mon 1-7-2013
Ran through CFNE comp workouts 1-5.
free HSPU practice:

[n.b. in the real competition this would NOT have met the standard . . . ]

Pt 1. Clean and jerk ladder -- start 155#, increase 5# each min

hit 200#

missed clean at 205. power cleaned / split jerk all reps.

(20min break)

Pt 2. 3 wods back to back. 

a. 6 min muscle ups: 8 reps. multiple failed reps early, fatigue from day prior. 

b. 3 min amrap 2 DL 265#, 2 free HSPU: 1 rd + 2 DL. 

need more practice on the free HSPU.(1min transition to put on 20# vest)
c. 25 burpees to 6" target - 2 rope climbs - 25 burpees to 6" target 4:43

(30min break)

Pt 3. 3 rounds for time
4 snatch 115#
14 pistols
24 ttb
7:18grip fatigued and hand ripped.

Tues 1-8-2013 off

Weds 1-9-2013

3 sets @95%:
50 double unders
+
5 rounds
10 box jumps 24"
10 walking lunges
5 knees to elbow
5 hspu
+
50 double unders
Rest 4 min b/t sets

times:

1. 7:22
2. 8:13
3. 8:39

Thurs 1-10-2013
Row 500 @1:51.0
Rest 2:15
x10 (rest 5 min b/t sets 5/6)

times below. first 5 sets display on "pace boat"--> less consistent pace

1. 1:50.6
2. 1:50.8
3. 1:50.6
4. 1:50.9
5. 1:51.0
6. 1:51.0
7. 1:50.9
8. 1:50.8
9. 1:51.0
10. 1:50.8

Friday 1-11-2013 off

Saturday 1-12-2013

A. clean and jerk gauntlet for 19th comp

200# again. 

missed clean at 205 again. this time i squat cleaned reps 175# up and just felt more tired by the heavier reps. 

B. Hang squat snatch from below the knee; build to a 5rm

125#. 

3 good reps at 130# but missed 4th. 

+

10-8-6-4-2

Front squat 140# (bar must be taken from the floor)

Bar facing burpee

5:12

much harder/slower than i expected. 

Sun 1-13-2013
A. Split jerk; build to a tough triple

185x3. 

had to do this out of rack, no blocks. Tried 195, missed 2d rep. 

B. Push Jerk - 6 sets of 2; rest 75 seconds bw sets - moderate 155#

started out at 165# but that felt too heavy 

C. 6 min muscle ups 23 reps

D. 50 hspu for time 4:47

Mon 1-14-2013

AM

A. TnG power snatch; build to a 2rm in 3 tough sets 125(2) - 130(2) - 135X

B. TnG power clean; build to a 5rm in 3 tough sets 165(5) - 175(5) - 185(3,x)

C. TnG power snatch 3 reps on the minute for 20 min @55% 1rm 83#

PM

5 rounds for time:

15 kbs 1 pood

15 push ups

60 double unders 

time: 8:57 

+immediately upon completion:

30 no push up burpee box jumps 20" for time 2:29

Tues 1-15-2013

Weds 1-16-2013
10 min amrap @90%

20 walking lunges
10 kbs 1.5 pood
20 seconds side plank/side
10 ring dips
20 double unders 

 4 rds + 20reps/10reps/16sec

 inside/at home, du indoors never very good

Thurs 1-17-2013

Row 500 @1:48.5

rest 3 min b/t sets
x6

1:48...3,5,5,4,5,1

6 jan

Sun 1-6-2013

warmed up with a little practice of the box jump technique Nick and Lily showed me . . . legs felt worn out but this will be more efficient once i get the hang of it.

A. Split jerk 1, 1, 1, 1, 1, 1; rest 2 min

183-193-198-198-193-188

same problem as usual -- sending bar forward, reining it back in. actually, watching this video, worse than usual. dropping weight for last set was worth it--no video of 188# but it felt better. probably should have spent earlier sets there so 198# reps were cleaner at the end.

 

B. Push press x3/Push jerk x2/Split jerk x1; rest 2 min x4

123-133-143-153

+
50 ring dips 2:33
0 sec rest
For time:
100 chin ups
20 HSPU
75 toes to bar
20 hspu
50 burpees
20 hspu

25:39

had amy get some video of pull-ups to check that height was legit. these start around rep #40:

 

 

2013

Wednesday 1-2-2013
3 sets @95%. 4 min rest bw
20 burpee box jumps 24"
20 kipping hspu
10 rope chin ups
20 sit ups
100 double unders
1. 6:17

2. 6:55

3. 6:28

 

Thurs 1-3-2013

Row 500 @1:51.5 x10

Rest 2:30 b/t sets and 6 min b/t sets 5/6

Times: 1:51.6,5,5,5,4,4,5,5,5

 

Fri 1-4-2013 OFF

Sat 1-5-2013
A. Front squat clusters 2.2.2.2x5; rest 20 seconds/rest 3 min
185-195-200-200-200 

 

B. Squat snatch 1, 1, 1, 1, 1, 1; rest 2 min

123-133-138-138-128-128X

troubles with catch/ bottom position, same as usual. 138 didn't feel great so i backed down 10# for the last couple. Missed last rep (bar too far forward). Repeated it to finish and it was more like a power snatch with a squat, not good.

 

C. On the min for 12 min; 4 squat snatch @57% 1rm Used 88#.

+
21-15-9
Deadlift 205# did 21ub, 5-5-5, 4-3-2

Box jumps 24" continuous but slow. used old regionals standard (stand/control on top of box).

5:00

like i said above, discouraging to be so far off regionals time (3:30). mostly due to slow deadlifts. by the time i got here in the workout, i felt worn out. on the upside, afterward i got some good technique tips for those stand-up box jumps and i think in the future they'll be more efficient, quick, etc.