Weightlifting and swimming

Tuesday 

AM - Snatch intense + Clean intense(ish) + CP Battery(include Squatting)

A. Snatch Cluster, 1.1.1 x 4 sets, 4-5 min - last set all out

B. Power Clean, build to a single

C. Front Squat @ 245lb, 2 reps per min for 10 minutes - bar taken from ground into squat clean on rep 1 every set

D. 10 rounds for time of "Nate" wearing 20lb vest

Results:

A. 185/185/195/195 - did not feel good in bottom of squat

B. 245/255/265/270f - almost had it

C. complete 

D. t= 10:11

PM - Swimming int's

120 sec continuous Swim x 7 sets, rest as needed to keep swim continuous and high effort

Results:

just shy of 125yds each interval - yeah I'm an awful swimmer but this is a HUGE improvement.

Rested 2 min after first 4 sets, then 6 min break, then rested 90 sec for last 3

Hills sprints and more!

Friday 

AM - Clean and Jerk intense + Snatch intense(ish) + DL Speed + Upper CP tester

A. Power Clean and Split Jerk, build to a tough double - 5 sec b/t reps

B. Squat Snatch. Snatch Balance. OHS, 1.1.1 x 3 sets, 5 min - all tough sets, build to your 1st set

C. Deadlift @ 12X1, 2 reps @ 225lb x 12 sets, 1 min - focus on fast pull off floor each rep, follow tempo

D. 5 rounds for time:

5 unbroken Push Jerk @ 185lb

5 unbroken Muscle-ups

Results:

A. built to 250lb - felt solid

B. 185/190/195

C. felt VERY fast

D. 5:07

PM - Lactic Hill runs

5 x 60 sec Hill Sprint @ 97%, 8 min b.t sets

Results:

first 4 were consistent and good, then died on last one - could barely walk back down hammies were on FIRE - felt like 2009 Crossfit Games sandbag hill sprint- HOLY SHIT!

Saturday

AM - CF (CP) tester

For time:

Hang Power Clean @ 225lb - 5,4,3,2,1

Handstand Walk - 25ft,25ft,25ft,25ft,25ft

Results:

t = 4:48

all UB except HS walk - those got hard!

Noon - CF tester (aerobic)

AMRAP in 10 minutes:

50m Run with 65lb Bar Locked out overhead

15 back squats 65lb

Results:

10 rounds + 5 squats

had to drop bar after 6th round, then did one more round before finishing with runs on back, shoulder smoked.  Wanted to keep it continuous. 

PM - Low intensity Rowing int's

5 x Row 1000m @ 75% effort, 2 min b.t sets

Results:

all about 1:53/500m ave pace - felt good, maybe more than 75% but very smooth throughout

Sunday 

AM - MAP sets

10 sets @ 90% effort:

10 C2B Chin-ups

10 Thrusters - 65lb

50 Double Unders

1:30 min b.t sets

Results:

all about 1:10- first 3 sets 65lb, then 4 sets 75lb, then 2 sets at 85lb

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

*Also, include work with some strongman gear - keep it lite

Results:

will complete this afternoon- no strongman equipment today

Tuesday 

AM - Snatch intense + Clean intense(ish) + CP Battery(include Squatting)

A. Power Snatch Cluster, 1.1.1 x 4 sets, 5 min - 90-95% effort

B. Power Clean Cluster, 1.1.1 x 4 sets, 5 min - 90-95% effort

C. Front Squat @ 225lb, 3 reps per min for 10 minutes - bar taken from ground into squat clean on rep 1 every set

D. AMRAP in 10 minutes:

5 HSPU wearing 20lb vest

3 Rope Climbs wearing 20lb vest

Results:

A. 175/180/180/180x2+f - no pop at all today

B. 235/240/245/245 - felt a little better - hammies must be tired from weekend

C. complete- felt good

D. 7 rounds + 5HSPU

PM - Swimming int's

90 sec continuous Swim x 10 sets, rest as needed to keep swim continuous and high effort

Results:

complete - after I paid $24 for a stupid yuppie club!

Wednesday 

AM - 5-8 min tester

AMRAP in 7 minutes:

7 Clean and Jerk @ 95lb

7 Box Jump Burpees - 24"

*Goal is 7 rounds

Results:

7 rounds + 2 burpee BJs- moved the entire time

PM - MAP Multi

5 minutes @ 90% effort:

5 OHS @ 95lb - bar taken from floor

5 C2B Chin-ups

15 Box Jumps - 20"

--5 min recovery

5 minutes @ 90% effort:

100m Prowler Push @ 90lb

100m Farmers Walk @ 24kg/hand

--15 min recovery

5 minutes @ 90% effort:

5 Power Snatch @ 95lb

10 Ring Dips

15 Air Squats

--5 min recovery

5 minutes @ 90% effort:

100m Sled Pull @ 90lb

50 Double Unders

Results:

1) 6 rounds - smooth

2) 2 rounds + 60m

3) 6 rounds - ez

4) 2 rounds + 10m

notes: felt great tonight!

Brutal weekend!

Friday - AM - Clean intense + Snatch moderate + DL int + UB CP tester, PM - Aerobic Hill Repeats

AM

A. Power Clean. Front Squat, 1.1 x 5 sets, 4-5 min

B. Power Snatch. OHS @ 185lb, 1.1 x 10 sets, 1 min

C. DL, quickly build to 90% 1RM for a single

D. For time:

20lb Vest Rope Climbs - 5,4,3,2,1

20lb Vest Ring Dips - 15,12,9,6,3

Results:

A. 245/255/260/260/260

B. complete - did some extra OHS at end

C. 375lb - felt awful - back rounded

D. t=6:21

PM

5 min Run on flat @ 50% effort

+

10 x 1 min uphill run @ 90% effort (just below lactic), walk/jog down 2 min

+

5 min Run on flat @ 50% effort

Results:

Felt great

Saturday 

AM

5 rounds for time - bar always taken from the floor:

10 Power Clean @ 185lb

10 Front Rack Walking Lunges @ 185lb

10 Shoulder to Overhead @ 185b

Results:

t=17:21

notes: lunges were toughest part, felt pretty good, good tester for me.

Noon

400m Prowler Push @ 185lb

Results:

t=17:40

notes: 200m = 5:30, then had nothing left for push back, could barely get it moving, sticky ground!

PM - Swimming int's

5 x 1 minute Swim @ high effort/1 min rest

+

10 min rest

+

5 x 1 min Swim @ high effort/1 min rest

+

5-7 min Treading Water tech work holding object

Results:

complete and felt good, need to practice more efficient kicking

Sunday 

AM - MAP sets

5 sets @ high aerobic effort:

7 Muscle-ups

35 Wall Balls - 20#

1 min b/t sets

+

15 min

+

5 sets @ high aerobic effort:

200ft Bear Crawl wearing 20lb Vest

60 sec Airdyne 

1:30 min b.t sets

+

15 min 

+

5 sets @ high aerobic effort:

10 KBS - 32kg

7 Burpees

4 x 10 meters shuttle run - touch floor each turn around

7 Burpees

4 x 10 meters shuttle run - touch floor each turn around

2 min b.t sets

Results:

1) all unbroken but longer rest between MU and wb - 1:40/1:44/1:45/1:49/1:56

2) complete

3) all about 1:15 - could use to practice more agility

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

15min stretch

15min jog

10 min practice HS walk/freestanding HSPU

15 min jog

AND I;M EXHAUSTED READY FOR A DAY OFF!