2/9-2/10

Thursday - Oly intense + Back Squat Speed + Oly Stamina

A. Squat Snatch. OHS, 1.2 x 5 sets, 5-7 min

B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 2 min - focus on speed through the middle

C. Hang Power Clean and Push Jerk, 5 reps x 5 sets, 2 min - start @ 185lb

Results:

A. 185/190/195/195(f)/195(f)/195 (video below, any critiques appreciated)

B. 245lb felt fast

C. 185/195/200/205/205 - close to failure, legs tired

notes: snatch did not feel good, it has been a while since I had done a full snatch, needs work!

Friday - AM - LEnd 3 x 2 sets, PM - "Flow" session - Z1 + skill work + core work

AM

Set # 1 - For time:

Squat Clean (135#) - 9,7,5,3

Muscle-ups - 5,5,5,5

+

20 min recovery

+

Set # 2 - For time:

Row 300m

30 KBS - 32kg - all the way overhead

Row 300m

*Sub 3 min

Results:

part1) 3:44

notes: everything unbroken until last round MUs - fell apart - broke into 2,1,1+f,1

part2) 3:04

notes: I had more in tank but the rower I was on was old and had no catch, I couldn't get it below a 1:30 pace -should have been more like a 1:25 pace - shitty rower made me frustrated!

PM

Row 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

+

Row 15 min @ 50% effort


Results:
rows complete
foam rolled for 15 min + 5 min handstand walk practice

1/7-1/8

Monday - Oly intense + DL Speed + Oly Stamina

A. Squat Clean Cluster, 1.1.1 x 5 sets, 7 min
B. Clean Grip DL @ 11X1, 2 reps @ 50% RM x 12 sets, 45 sec - focus on speed off floor, follow tempo, reset b/t reps
C. Split Jerk, 15-12-9, 5-7 min

Results:

A. 225/235/245/250/250x2+f (failed on the last squat half way up, which is promising) - felt great - video below

B. complete at 205lb

C. 145/160/180

set #4 - 250lb cluster

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

For time:

30 Thrusters - 95lb

30 Chest to Bar Chin-ups

30 Push-up Burpees

*Goal is sub 2:45 min

Results:

t=2:40 - smoked for a while afterward, but felt great throughout!

PM

For time @ high aerobic:

OHS - 65lb - 20,15,10,5

Double Unders - 50,50,50,50

+

3 min recovery on Airdyne

+

800m Run @ high aerobic

+

3 min recovery on Airdyne

+

5 rounds @ high aerobic:

7 ring dips

7 toes to bar

14 air squats

+

3 min recovery on Airdyne

+

800m Run @ high aerobic

+

3 min recovery on Airdyne

+

21,15,9 rep rds @ high aerobic:

Hand Release Push-ups

KBS - 24kg

+

3 min recovery on Airdyne

+

800m Run @ high aerobic

Results

part1: 4:35

part2: 3:17

part3: 2:51

800m runs: 3:15/3:25/3:04
*transition times were about 30sec to 1min

notes: DUs still need work as I get extremely tired quick. I was very fatigued after this day.

2/2-2/4

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

A. Back Squat @ 20X1, go for another 1RM - if it feels good, go for it, if it doesn't, then stop @ 90-95% RM

B. Split Jerk, build to 1 RM

C. Hang Squat Clean @ 225lb, 1 rep every 30 sec for 5 mins

Results:

A. 305/325/335/345 - felt best ever squatting, good speed out of bottom but stopped because very slow in middle. 

B. 245/265/285/295/305(f) - 295 was shaky, and 305 couldn't get under it and stabilize

C. complete - felt very good

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

AM

15,12,9,6,3 rep rds for time:

Thrusters - 95lb

Push-up Burpees

Results:

t = 3:49

notes:  very hard; slowed down half way through but all UB - 2-3 min is in my wheel house right now, over 3 min is not

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:

complete - band stretches/foam roll/ handstand walk practice/ 45 GHD situps

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

21,18,15,12,9,6,3 rep rds for time:

Chin-ups

Box Jumps - 30" - step down every rep

+

15 min recovery

+

21,18,15,12,9,6,3 rep rds for time:

Wall Balls - 20#

KBS - 24kg

Results:

part 1: 6:25 - felt sold

part 2: 6:19 - felt like I could hold that fast pace for long time

1/31

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

AM

15,12,9 rep rds for time ALL OUT:

Power Clean - 115lb

Push-up Burpees

*Goal is sub 2:45

Results:

2:16 - felt great throughout! (video below)

PM

Row 1000m @ 97%

Results:

3:06.3 - kept it at 95-97%