Week 6 of 9

Monday Aug 26

A. Snatch - 60%x3, 70%x3, 80%x3x4
B. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3
C. Power Jerk BNK - 60%x3, 70%x3x3
D. Snatch Pull - (80%x4, 90%x3)x4
E. Clean Segment Deadlift - 85%x3x3
F. Backsquat - 60%x3, 70%x3, 80%x3, 85%x2
G. Box jump - 4x3

Clean Segment Deadlift

Results: 33# bar
A. 65, 75, 85
B. 90, 105, 120 (did first 2 cleans as TnG for 3 sets)
C. 85, 95
D. 85, 95
E. 135
F. 130, 150, 170, 180
G. Did a few sets of high box jumps not rebounding - then did a 6 min EMOM with 24" box and 4 rebounding jumps 

Tuesday Aug 27

A. Backsquat - 60%x4, 70%x4, 80%x4x4
B. Power Snatch + OHS - 60%x(3+3), 65%x(3+3), 70%x(3+3)x2 (% of full)
C. Power Clean + Power Jerk - 60%x(3+3), 65%x(3+2), 70%x(3+2)x2 (% of full)
D. Clean High Pull - 80%x3, 85%x3, 90%x2x4

+
3 sets, no rest:
15 DB Press
15 DB  Bent row

Results:
A. 130, 150, 170
B. 65, 70, 75
C. 90, 95, 105 - did only 1 Power clean each set 
D. 125, 135, 140
+
3 sets complete with 15# DBs, no breaks

Clean High Pulls 140x2

Wed Aug 28

7 RFT:
Amrap set of perfect Butterfly pullups - NTE 10 reps
10 Power Cleans - 65#
10 Burpees

then,

A. Snatch - 60%x2, 70%x2, 80%x2x4
B. Clean & Jerk - 60%x2, 70%x2, 80%x(2+1)x3
C. Power Clean & Push Press - 60%x(1+3), 65%x(1+3), 70%x(1+3)x3 - (%of full) - I will only do Push Press
D. Good Morning - 4x8
add in - 4 sets of 15 GHDs

Results: Felt good doing some conditioning first and then strength today

7 RFT- 11:22 - sets of butterflys 10/6/6/6/6/6/5, PCs and burpees UB

33# bar
A. 65, 75, 85
B. 90, 105, 120
C. 95, 100, 110 - took from rack and only did Push Press
D. use 45# bar - 5 sets @ 75#, 3 sets @ 85 and mized in 5 sets of 10 GHDs inbetween

 
 Thursday Aug 29

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x2, 75%x3x3
B. Snatch Pull + Snatch - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3
C. Clean + FS + Jerk - 60%x(1+3+1), 70%x(1+3+1), 75%x(1+3+1)x5
D. Snatch DL on riser - 90%x4x4
E. Power Snatch + Snatch Push Press - 60%x(3+3), 65%x(3+3), 70%x(2+3)x3 - % of full
F. Press - 4x5

+
3 RFT:
20 KBS
12 Pull ups
200m Run

Results: Hips are tight today and sore
A. 130, 150, 170, 180x2, 160x3x3
B.  65, 75, 85 - worked on footwork between pull and catch/recover
C. I decreased weight today here for my wrist on 75% - 95, 105, then complex with 110 for 3 sets and 105 for 2
D. complete with 85 and 95
E. 60, 65, 70 - 5 #'s off
F. 80, 85, 90, 90, 85 all x4 - didn't think I could hit 95x4 today but I did more sets with more weight this week

skipped 3 RFT due to adding conditioning yesterday 

Friday Aug 30

Full rest day

Sat Aug 31
A. Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2
B. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1), 90%x(1+1), 80%x(2+1), 85%x(2+1)
C. Snatch Pull - 95%x3x5
D. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x3
E. Press - 4x4

Results: 33# bar
A. 65, 75, 85, 90, 95x1, 85, 90 - no misses - except that I attempted 100 after 95 and missed -quickly stopped going off program and got back to Rx percentages
B. 90, 105, 120, 125, 135, 120, 125 - no misses
C. 105
D. 130, 150, 170, 180
E. used 45# bar - 80, 85, 90, 95 all x 4

BS 180x3

after about 3.5 hours rest went mountain biking for 2 hours - kicked my butt - difficult trail that was overgrown and technical - had no power on uphills in the legs

Sunday Sept 1

Recovery and skill work 

24 min EMOM:
2 Muscle ups - 16 total reps
4 HSPUs - 24 total reps
6 KBS - 1.5 pd - 48 reps

no misses, MUs felt great, HSPU getting better - realizing I need to simply kip faster and coordinate legs and arms together

Week 5 of 9

Wed Aug 21

Since I missed several days I decided to do Tuesday program from this week today.

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x4 - 125, 150, 170, 180x3x4 (felt heavy today)
B. PS+ Snatch Push Press + OHS - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (%of full) - 65, 70, 75x3
C. PC+FS+Power Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (%of full) - went down by 5-10# each set due to wrist which is better but I am still cautious - 85, 95, 105x3
D. Clean Pull - 90% 4x4 - 140
E. Good Morning 4x8 - 55,65, 70, 75, 85, 90, 95, 95

+
Butterfly pull up practice and HSPU practice 

+ 
Later PM
3 RFT:
20 KBS - 35#
15 Push ups 

3:24

Thur Aug 22
Will do a combo of mon, wed and thurs in this weeks program, looks like this:

A. Front Squat - 60%x4, 70%x4, 80%x4x3
B. Snatch - 60%x4, 70%x4, 80%x4, 85%x4x3
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
D. Snatch High Pull - 90% 4x4
E. Press - 4x5
+
3 RFT:
50 Double Unders
12 Pull ups
6-10 HSPUs

Results: 33# bar
A. 110, 130, 145x4x3
B. 65, 75, 85, 90x3, 90x3, 90x4 - missed 4th rep on 2 sets with 90#
C. 90, 105, 120, 125
D. 95
E. only did 3 sets - 85, 90 all x 4, 95x3


Did not do 3 RFT. 

Friday Aug 23

Active recovery day - Run 3 miles @ 85% - 21:00 mins

Saturday Aug 24

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x3x3
B. Snatch - 60%x4, 70%x4, 80%x4x3
C. Clean & Jerk - 60%x(4+1), 70%x(4+1), 80%x(4+1)x3
D. Push Press - 60%x4, 65%x4, 70%x4x3
E. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2 

Results: 33#bar
A. 110, 130, 145, 155x3x3
B. 65, 75, 85x4x3 - after just for kicks I wanted to see if I could do some 85# Snatch TnG and I got 4
C.  90, 105, 120 (on each set of 120# Cleans I did the first 2 reps as TnG)
D. based on 125 Push Press and then added some weight - did 85, 95, 100
E. 130, 150, 170, 180
Snatch and C&Js felt good today.
+ 
Did 3 RFT from the other day:
50 Double Unders
12 Pull ups - did butterflys in short sets
7 HSPUs

Snatch 85x4

Clean 120x2 + C&J 120x1

 

Fun at Folly Beach

Aug 17-20

First beach get away of the season, main goal was to relax and have fun!

Aug 18 - Sunday we went stand up paddle boarding with Diana and Cedar came on the board, really fun, good core and balance workout. I really want to buy a SUP they are so fun.

 Glenn playing some balance games on the board

 Diana holding about 2 mins headstand - PR for her!

Aug 19 - Monday started out with a early morning walk on the beach with Cedar. Then doing Mountain Athlete's Leg Blasters on the beach and then going for a long swim in the ocean.
1 Full Leg Blaster is:
20 air squats
20 lunge squats
20 jumping lunges
10 jumping squats
rest 30 secs

A half Leg Blaster is the same order except with 10/10/10/5

I did 1 full leg and 2-3 halves. Legs were burning.

Swam 3 times in the ocean that day - end of the day the current was very strong and we did intervals of swimming and body surfing. Also took the time to practice my handstands on the beach several times. Getting slightly better.

Aug 20 - Tuesday
Shorter morning walk with Cedar on beach.
Did Annie in hotel "workout room" - first time doing it - got 7:17.
Then short session of swimming and body surfing in the ocean.
Departed for home in the afternoon. 

Week 4 of 9

Monday Aug 12

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2
B. Snatch - 60%x3, 70%x3, 80%x3, 85%x2
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1), 85%x(2+1)
D. Snatch Pull - 90%x4x4
E. Press - 4x5

+
4 sets of wtd CTBs and Dips - 2-3 reps

Results: used 33# bar
A. 125, 150, 170, 180
B. 65, 75, 85, 90 
C. Due to wrist I scaled back on weights here - 85# and 95# PC+Jerk, 100x3+1, 105x3+1, 115x3+1, 120x2+1
D. 100
E. 70, 75, 80, 85, 90 all x 4 (used 45# bar)
+ 
Decided instead to do last part of the OPT She workout for today, which was 35 strict Pull ups for time - 3:45 (5 sets of 5s, 2, sets of 3s, 2 sets of 2s - mostly pronated grip but did supinated a few times, which irritated my wrist)

Tues Aug 13

A. Backsquat - 60%x4, 70%x4, 80%x4x2
B. Power Snatch - 60%x3, 65%x3, 70%x3x3 (% of full)
C. Power Clean + Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1)x3 (% of full)
D. RDL - 85%x5x4 (% of clean)
E. Push Press - 60%x3, 70%x3x3

+
3 RFT:
250m Row
20 1-arm DB Press
1 min FLR

Results:
used 33# bar
A. 125, 150, 170
B. 65, 70, 75
C. based off my C&J max - 90, 95, 100
D. 135
E. 75, 90
+
3 RFT - 10 mins
used 12#DB for UB 20 arm strict presses
good shoulder burning 

Weds Aug 14

Rest day

Since going away to beach from this Friday to next tues today I am going to do Conditioning class for a fun workout and move through at recovery pace. Then will do a few of this Sat's program below:

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1 - 125, 150, 170, 180, 190x1
E. Press - 4x5 - did 4 sets - 75, 85, 90, 95x4 (PR!)


Thursday Aug 15

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x4x3
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)x2
D. Clean Pull - 85%x4x4
E. Good Morning - 4x8

+
3 RFT:
10 CTBs
10 Ring Dips
10 GHDs

Results:
A. 110, 130, 145, 155x4x3
B. 65, 75, 85, 90 - no misses, feeling so much better
C. first day hitting my percentages on C&J due to wrist - 90, 100, 115, 125 -wrist felt better but I was hesitant to drop under bar
D. 135
E. did 6 sets - 65, 75, 80, 85, 90, 95
+ 
3 RFT:
10 CTBs
10 Strict bar dips instead of kipping ring dips
10 GHDs

5:30 ? - I think?

rest 5 mins

2 mins Max Reps DUs - got 117, lots of breaks, need to throw these in more often again 

Friday Aug 16 - Heading to Beach!

Rest Day

Sat Aug 17 - Becca away at Beach

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
B. Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1 (% of full)
C. Power Clean & Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1), 75%x(1+1) - (% of full)
D. RDL- 90%x4x4 (% of clean)
E. Press - 4x5

Sunday Aug 18 - Becca away at Beach
Active Recovery day - yoga, Z1 pace run, row, AD, swim, gymnastics circuit, etc...

Week 3 of 9

Monday Aug 5

A. Backsquat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
B. Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
C. Clean & Jerk - 60%x(4+1), 70%x(4+1), 80%x(3+1), 85%x(3+1), 80%x(3+1), 85%x(2+1)
D. Snatch High Pull - 85%x5x4
E. Push Press - 60%x4, 65%x4, 70%x4x3 (% of Jerk)

+

10 Min Emom:
1-3 Muscle ups

Results: used 33#
A. 125x4, 150x4, 170x4, 180x4, 170x4
B. 65, 75, 85, 90, 85, 90 - no misses at 90 wow that is improvement in itself!
C. 90, 105, 120, 125, 120, 125 - ugh these felt heavy - jerks were not fast
D. 90
E. 90, 100, 105

+ 
Muscle up emom:
Rnd. reps
1. 3  
2. 3
3. 3
4. 3
5. 3
6. 3
7. 2
8. 2
9. 2
10. 2 
total of 26 MUs in 10 mins

Tuesday Aug 6

A. Backsquat - 60%x3, 70%x3, 80%x3x3
B. Power Snatch + Snatch Push Press + OHS - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (%of full)
C. Power Clean + Front Squat + Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (% of full)
D. RDL - 90%x4x5 (% of clean)
E. Press - 4x5

+
3 Sets, no rest:
15 KBS
12 Pull ups
200m Run

Results: used girl bar
A. 125, 150, 170
B. 65, 70, 75
C. 95, 105, 110
D. 140 
E. 70, 75, 80, 85, 90 all x4
Very challenging workout due to volume. Skin on hands on fire!
I had no motivation to do any of the conditioning but Amber, thank goodness, gave me a pep talk and talked me into. Afterwards it felt fine. 
3 RFT:
6:33, had to break up pull ups just because of my skin on hands and we did RKBS with 53# 

 C&Js - 110

Wed Aug 7

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
D. Clean Deadlift - 80%x3x5 (10 sec negative)

Results: 33# bar
A. 125, 150, 170, 180, 190  
B. 65, 75, 85, 90
C. 90, 105, 120, 125
D. 125

Snatch 90x2

Thurs Aug 8 - Suggested to split into AM/PM

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
B. Power Snatch - 60%x3, 65%x3, 70%x3x4 - (% of full)
C. Power Clean & Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1)x2 - (% of full)
D. Clean High Pull - 85%x4x5
E. RDL - 85%x5x5 (% of clean)
F. Push Press - 60%x4, 65%x4, 70%x4x2
G. Press - 4x5

+

3 RFT:
50 Double Unders
12 DB High Pulls (watch Catalyst video)
15 K2Es

Catalyst - DB High Pull video

Results: used 33# bar
A. 110, 130, 145, 155, 145
B. 65, 70, 75 
C. 95, 100, 105 - Jerks were off today
D. 135
Planned on returning to gym in PM to finish the workout but my left wrist is really hurting so I decided to rest it. 

Sat Aug 10 - Heavy squat volume day

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
B. Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
C. Clean & Jerk - 60%x (3+1), 70%x(3+1), 80%x(3+1), 85%x(3+1), 80%x(3+1)
D. Snatch Pull - 90%x4x4
E. Clean Pull - 85%x4x4
F. Backsquat - 60%x5, 70%x5, 80%x5x2

Results: used 33# bar - left wrist a little better but still really bothering me
A. 125, 150, 170, 180, 170, 180
B. 65, 75, 85, 90, 85, 90 - 1 miss at 90 for being lazy - brought my grip in more narrow and it seemed fine, also seemed to take off some of the torque on my wrists
C. Did not C&J due to wrist - front rack position is the worst for it
D. 95
E. 105 - this was way too light - my weight should have been 131.75, opps not sure what happened
F. 125, 150, 170x5x2 
Overall the numerous squats were not too bad
+ Did some conditioning that I left out from thurs
3 RFT: 
50 DUs
12 DB High Pulls (20#)
15 T2B
*everything UB except last round of T2B was 10/5 

Sunday Aug 11

Recovery day - do some yoga, Z1 bike, swim row, run, light gymnastics practice etc.. 

Took Cedar for a hike this morning. 
Swam in the afternoon. Did 85-90% pace for 1k (20 laps), last 2 laps were more like 99% because I felt good. Took 22 mins, can't remember how that compares to last summer.
Finished up with Sprints:
Dive in and sprint 25 yards x4, 
rest by slow swim back to deep end