1/30

Week 5 - low volume/test week

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

A. Front Squat with Chains @ 10X1, 1 rep @ 165lb x 6 sets, 2 min - speed is the goal

B. Clean Grip DL @ 13X1, 1-1-1, 5 min

C. 3 sets ALL OUT:

25 Chest to Bar Chin-ups

Run 20 sec

Rest 8 x work time

D. 3 sets ALL OUT:

15 Push-up burpees

15 sec Airdyne

Rest 8 x work time

Results:

A. Complete - felt very good

B. 355/365/375 - back felt way better today - still limiting factor on heavier lifts

C. All UB felt great

D. complete: great energy today

1/27-1/28

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

AM

For time:

Row 250m

15 push-up burpees

25 kbs - 32kg

15 push-up burpees

Row 250m

*Goal is sub 3:30 min

Results:

3:28

notes: felt very good throughout; did this previously in 3:26 but this time I had much more legit KBS all the way overhead - probably 10 sec faster 

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:

runs complete

20 min = flow work/foam roll/SL squat practice/32 yds handstand walk

Saturday - MAP 

5 rounds for time:

1000m Row

15 COVP Chin-ups

15 Thrusters - 75lb

15 Push-up Burpees

*Fastest recorded time on date is 28:22

Results:

time= 28:44

notes: couldn't hold a pace on the rower; everything unbroken and felt good but could not recover on rower and pace kept getting slower - started at a 1:50-1:53 pace and every row fell about 3-5 sec on pace until last row was 2:07/2:08 pace.  Disappointed because last two rows could have been faster but I was too smoked!  I didn't believe in it, kept thinking I needed to slow down.

1/26

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

A. Back Squat @ 20X1, go for a 1RM

B. Push Press, build to a 1RM

C. Power Clean and Push Jerk @ 225 lb, 1 every 30 sec for 5 mins

Results: 

A. 305/320/335/345/355 (video of last two sets below)

B. 205/225/235/245(f)/245 (with belt)

C. complete - legs tired at this point but felt fine throughout

notes: felt good on squats, even after horrible day on deads Mon.  355lb is a 10lb PR but felt a little shaky and shortened the depth some. 345lb felt solid!

345lb

355lb

1/23-1/24

Week 4

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

A. Front Squat with Chains @ 10X1, 2 reps @ 155lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 13X1, 2-2-2, 5 min

C. 5 sets ALL OUT:

7-9 unbroken Muscle-ups

30 sec Airdyne

Rest 8 x work time

Results:

A. complete- felt good

B. 335/345/345 - stayed light cuz back felt like crap, not sure why

C. MUs = 9/9/9/8/7 - got really sick after last set and threw up.  I think I had a stomach bug cuz that has never happened and this sprint shouldn't be too difficult, felt better later in day

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

AM

3 sets @ 95%:

15 push jerk - 135lb

15 push-up burpees

run 200m

Rest 6 x work time

Results:

1:34/1:34/1:35 - all UB - 200m sprint = about 30 sec

PM

3 sets @ 95% effort:

15 ohs - 95lb

60 sec Airdyne

Rest 6 x work time

Results:

1:32/1:32/1:30

notes:  felt way better today

Wed - off