1/20-1/21

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

3 sets @ 90-95% effort:

10 right arm KB Snatch - 32kg

10 left arm KB Snatch - 32kg

10 push-up burpees

run 200m

10 push-up burpees

Rest 5 x work time

Results:

2:05/2:04/2:04 - felt good, pretty easy compared to last couple weeks

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

tight on time, so I shortened the rest to 5 min of flow work, then finished with a 10 min z1 jog - didn't want to push this either because feet/ankles felt tight/achy

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)

10 min of aerobic work @ 85% capacity:

7 chest to bar chin-ups

14 box jumps - 30" - step down

--3 min recovery

10 min @ 85%:

7 ring dips

14 kbs - 24kg

21 double unders

--3 min recovery

10 min @ 85%:

9 hand release push-ups

9 DL - 95lb

9 air squats

Results:

part 1) 10 rounds

part 2) 8 rounds + 7KBS

part 3) 11 rounds + 7DLs

notes: very fatigued but had good push throughout and breathing very under control

1/19

Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity

A. Back Squat @ 20X1, 1-1-1, 5 min - all sets near 95-97% effort

B. Split Jerk, build to a heavy single

C. Split Jerk, 1 rep @ 90% of heavy single in part B every min for 5 mins

D. OHS, AMRAP @ 155lb x 3 sets, 5 min

Results:

A. 300/305/310 - felt slow through middle (video below)

B. 225/245/265/285/305(f) (video below)

C. 255lb complete - just about all were sloppy, not much midline stabilization
D. 21/20/14 - shoulders got fatigued, used very wide grip for sets 1,3 - much tougher

notes: I think my back was weak/fatigued because not very good on squat, max jerk, then had nothing left on the 255lb jerks - probably from deadlifts earlier week.

310lb squat

285lb jerk

305lb jerk fail

1/16-1/17

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 31X1, 3 reps @ 145lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 13X1, 3-3-3, 5 min

C. 5 sets ALL OUT:

15 push-up burpees

run 100m

Rest 8 x work time

Results:

A.  Complete - feels kind of slow after the 1 sec pause

B.  345/355/355 - felt heavy - my back lost stability very slightly - need more practice with these heavier weights

C. felt good - all about 41 sec

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

3 sets @ 95%:

7 touch n go squat snatch - 115lb

7 muscle-ups

12 kbs - 32kg

150m row

Rest 6 x work time

Results:

all unbroken each in about 1:52 (1:25-1:30 row pace)

PM

3 sets @ 95% effort:

25 thrusters - 75lb

60 sec airdyne

Rest 6 x work time

Results: 

UB each in about 1:52 - thrusters way easier than burpees and slowed down the airdyne a little from last week- more consistent each set - felt better from last week- some serious quad burn!

1/14-1/15

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)

10 min of aerobic work @ 85% capacity:

10 chin-ups

row 200m

--5 min recovery

10 min @ 85%:

10 push-ups

10 kb walking lunges - 16kg kb's per hand

50 double unders

--5 min recovery

10 min @ 85%:

9 toes to bar

15 kbs - 24kg

21 box jumps - 24" - step down each rep

Results:

part 1: 9 rounds + 140m (by accidentally started with row) - felt good

part 2: 6 rounds + 31 DUs - DUS suck when I'm tired - many breaks, need to get more consistent and I would have another round in me

part 3: 5 rounds + 15KBS - overall felt good throughout

1/15: OFF