DL Wendler sets, Wtd Box Jumps, 1 arm DB Bent Rows

Tuesday March 25

Deadlift   

** percentages are based off of 90% of 1RM

A.    75% x 5 (if these sets feel light thats ok, they’re supposed to)

85% x 3 (if these sets feel light thats ok, they’re supposed to)

95% x AMRAP -1

-then

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :)

**In red are your numbers from last 5/3/1 (put new #s in a different color :))

5x175

3x200

4x225 95% (AMRAP -2)

1x235

1x245

1x255 vid (around 98% 1 rm!!)

Today did

5x175

3x200

7x225 (AMRAP -1 or 2) (PR, I think)

1x235

1x245

1x255 (felt much better than last 255)

failed 1x265 

B.    Weighted Box Jumps 6 sets x 4 reps (add height as able; stick with same weightvest weight across but record # used) last time you did this height you achieved was ~35 inches

    **In red are your heights from last weighted jump day; looking to be slightly better (ask for spotter when height increases)

24 inches

30

32

34

35

36
Got to 37" today

C.    1-arm DB Bent Over Row 3 x 10 (add load as able)

25, 30, 35# all x 10

Open 14.4

Sunday March 23

14.4

14 min AMRAP:

60 cals on Rower

50 T2B

40 Wall Balls (14#, 9ft)

30 Power Cleans (95#)

20 Muscle Ups

181 - 13:11 tiebreaker (end of PC time)

Row wasn’t as bad as expected - I think 3:57 on rower

T2B were steady - started with 6, then sets of 5s, then 3s, then 2s, then quick singles to finish

WBs for once were not bad - did 15, 12, 13, felt strong

PCs felt heavy and took forever - all singles, couldn’t muster any TnG

First MU fail- pull was so fatigued, then got 1

Good workout!

Active Rest day - Thurs, FS and Open Prep - Fri

Thurs March 19

A.    Movements to involve on active rest day

    AS MANY REPS AS COMFORTABLE

    Sotts Press

    Jerk foot work

    TGU - 20 steady per arm - 35#

    KB Windmill 10 per side, felt stiff

Day 69

Friday March 20

A.    Paused Front Squat    x 5 sets x 3 reps NTE 70%

115 across - felt awesome! I love front squats

B.    1 Round    10 MIN AMRAP  @ 85%  

                   T2B                    x 14

                   Wall Ball                x 24 (open standards)

          Run                    x 200 meters

          

Adjusted for Open 14.4 Prep to:

Row x 20 cals

T2B x 14

WB x 24

got 2 full rounds + Row 20c + 10 T2B

Rest 3-5 min

8 MIN AMRAP @ 85%     

Hands Release Push Up        x 12

Walking Lunge            x 14

Slammer                 20# x 16

6 rounds - push ups became tough

Clean + C&J off blocks , 12 min AMRAP fun!

Weds March 18

A.    Build to a tough: From below the knees (blocks) Clean + Clean and Jerk

135, off today so decided to just stop, felt very poopy on these today, posterior chain is feeling a bit smoked from the open DL wod 2 days ago - so bad I don't want to post the videos

B.    12 MIN AMRAP

500 x Meter Row

    12 x Burpee Box Hurdles 20” (jump straight over box)

    10 x Stone to Shoulder (alt) 80#

     5 x Muscle Up

2 full rounds 

MUs were 3/2

1 arm FC, EMOM - axle WL & axle S2OH

Mon Mar 18

A.    Establish a challenging 30 m 1-arm Farmer Carry

95#, could have gone higher

B.    EMOM 12 min

EVEN: Axle Walk Lunge x 10 80#

     ODD: Axle Shoulder to Overhead   x 10 80#

Complete

C.    Airdyne Z1 10 Min

Open 14.3 - Deadlifts and Box Jumps

Sat ended up not working out.

Sun March 16

Open 14.3

Got 128 reps (finished all the Deads at 185 and got 13 box step ups)

BS- Heavy Single then (90%x1, 95%x1, 100%x1)x3, Snatch BTN Press, Hollow Rocks

Wed March 12

Went for a trail run about 30 mins with Cedar , fun!

Day 63

Thurs March 13

A. Back Squat            Establish a heavy single based on feel (goal is ~92-95% of old 1RM; should be challenging)   

                then:

               

                3 x (90%,95%,100% of Heavy Single) rest 3 min btwn lifts; i.e. 1 round= 1 @90%, 1 @ 95%, 1 @ 100% not of 1RM but of the heavy single you established earlier)

Heavy Single was 210

3 sets of (190x1, 200x1, 210x1)

video of some sets to be posted soon

           

B. Snatch 1x3 @ 60% 2x3 @ 60% 2x3 @ 70% 2x2 @ 75%

70#x2x3, 75x2x3, 80x2x2, 85x2x2

some video to be posted

C. Snatch Grip Press    (21X1)    3x5

55,60,65

2 x 15 hollow rocks into 20 sit ups AFAP

Complete

Added in for practice

10x5 BTN split jerk drill with bar

3 x 10 HSPU just to feel it out with wrist, rested between sets

AM session with Coach Becca Leigh Gerdon + 1 leg DL, Log Clean, Seated BJs, Back Ext

Tuesday march 11

AM session with Becca Leigh coaching snatch and clean.

Saw a major weakness in snatch and gave a great cue to pull down with my hips as I get under bar. Have some video of this will post to blog

Snatch triple 

Clean Double 

1 hr rest then

A1.    Log Clean  3 x 8 (Goal: at, or slightly above 85#- focus video on right hip)

65

75

85

A2.    1-leg Deadlift 3 x 12  (3010) (add load as able to stick to tempo; last performed 100# x 8)

65x12

75

85 all x12

feel really tough on right leg

B.    Seated Box Jumps NTE 8 Rounds **good place to use biofeedback; try to start first working set 32-36 inches

x 1.1.1.1.

32x2, 33,34x2,35,36 inches, biofeedback test got better after first set and stayed same and slightly better as sets went on.

C.    Back Extension 3x6-8 (Pause with 2 sec at top; if hamstrings are fatigued from previous day’s OHS then have partial knee flexion in GHD while you do your set)

Complete

Open Wod 14.2 - OHS & CTB Pull ups

Monday March 10

Open wod

135 reps (which was 9 reps short of finishing the round of 14s)

All OHS unbroken which was my goal and they felt awesome, butterflied a few sets of CTB in beginning then kip rest of the time

Weightlifting meet - Meet C&J PR

March 8

Weightlifting meet at Asheville Strength

Bombed the Snatch so I did not total. Overall did not lift well but I was happy with my 3rd C&J. Better transition from squat rack to jerk rack.

Clean & Jerk - 68kg- meet PR

FS PR! BP 5 RM, 1 arm OH Carry

March 5

A.    Establish a 1RM Front Squat

135x2,155x2,170x1,180x1,190x1 PR! - felt very doable,200f,200f - just holding this in the front rack was a challenge

B.    Bench Press x Establish a 5 RM

115x5

120x3

C.    Establish a tough 1-arm Overhead Carry x

30m

50#

Deadlift PR, Seated Box Jumps PR

Tues March 4

Deadlift

** percentages are based off of 90% of 1RM

TRY BIOFEEDBACK HERE!!

A.    70% x 3 (if these sets feel light thats ok, they’re supposed to)

80% x 3 (if these sets feel light thats ok, they’re supposed to)

90% x + AMRAP -1 or 2

-then

.    go up from .05% from 90% as long as you feel you can confidently hit a set of 3

(this may mean 1 additional set of 5, it may mean 2 or 3)

after last set of 3, we go up .05% of most recent set of 5 and hit singles

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal)

Today did:

Wendler # 235

70%x3x165#

80%x3x190

90%xAmrap -1 or 2 (210x12, PR)

then

up 5% 220x3

up 5% 230x3

up 5% 240x1

up 5% 250x1

Forgot to do Biofeedback, did 1 test at beginning and then re test after last rep and it got better in general but not sure about in between sets. Potentially could have hit 260 today but left it in the tank. 

B.    Seated Box Jump         7x 1.1.1.  (eyes up, chest up feet come off the ground as arms propel you forward)         right back up once you get down (though do take a sec to set yourself) (goal for all ~36 inches)

36,36,37,38,38,38,39x2 reps

Clean EMOM, 20 min AMRAP - Run, OHS, BMUs

Sun Mar 2

A.    Squat Clean EMOM

    7-8 Minutes

    x 130-140#

Did 135x5 sets, 140#x3 sets - fun! I am shifting from toes to heels much better now when passing the knees - see weight shift in video - so exciting to be really feeling the technique and making progress. 

last set 140#

B.    20 MIN AMRAP ~80%

    200 m x Row

    15 x OHS (light-moderate) 65#

    4 x Bar Muscle Up

6 or 7 rounds?, finished with the run. Wow this felt like a Hero wod! - I changed Row to Run 200m because it was so nice outside and I haven’t run in a long time. So the toughest part was the run. All OHS and BMUs I did Unbroken which is why it felt harder than 80% effort! Nonetheless it was fun!

Open 14.1

Sat March 1

14.1

10 MIN AMRAP

30 DU

15 x Snatches 75/55

268 reps - 13 more than I did in Oct ‘13 - limiter was breathing in the DUs - I broke them for 3 rounds because I had to stop to catch breath. Started with 15 PS UB after than did a mix of PS and PC&J.