Thursday, March 27, 2014

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

Monday, March 17, 2014

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
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

Sunday, March 9, 2014

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

Friday, March 7, 2014

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#

Tuesday, March 4, 2014

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

Monday, March 3, 2014

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.