April 27

A.    Jerk Every 90 Seconds        82% 5 x 1, 87% 5 x 1, 92% 5 x 1 OTM

140 x 5 OTM

150 x 4 OTM - have 3 fails to get last rep (not sure what was happening here, just no drive at all)

dropped to 78% 135# x 5 OTM

B.    Back Squat                10 x3 200#

3 reps x 10 sets, tough mentally

C.    NG High Pull                70# 3 x 8-10

9 NS, 8, 7

D.    Alternating Tabata

    6 Rounds of each exercise

    Double Unders

    Slammers

    Burpees

Done , 30# slammer and UB DUs

April 18-23 Catch up!

Day 2 sat April 18

A.    30 Minutes x Ski Urg (RPE 5)

    5518 meters, pace avg 2:42?

    Rest 5 Minutes

   

    20 Minute

    20 Cals x Airdyne

    7 Burpees to top of box (box at eye level)

Really fun workout!!

Was able to start muscle upping onto the box with a small jump instead of crawling on top of it. This lead to a great feeling of doing bar muscle ups with equal arm pull straight into the dip - practiced about 3-4 sets of 3-4 UB bar muscle ups after wod with no chicken wing arm!!

Day 3 sun April 19

A.    Jerk                    78% 5 x 1 OTm, 83% 5 x 1 OTM, 88% 5 x 1 OTM

130

140

150

No misses

B.    Back Squat                185# 4-6 x 5   

6 reps x 5 sets, shortened a bit

C.    NG High Pull                65# 3 x 10-12 *last best was 7

Skipped, will add later this week

D.    20 Minutes

    3-4 x Ring Muscle Up

    1-arm Waiter Carry x 55# x 90 Seconds/side (partition as needed)

    Tuck Sit x 90 Seconds

    Airdyne x 2 Minutes

Done with some modifications- 2 rounds

3 Bar Muscle ups ( trying to cycle and pull evenly)

Waiter carry as RX

Accidentally did L sit (accumulated 60 secs in 20 secs intervals)

AD as RX

Day 4 mon April 20

A.    Clean                    78% 5 x 1 OTM, 83% 5 x 1 OTM, 88% 5 x 1 OTM

140,150,160 no misses but felt heavy

B.    BTN Press                70# 3 x 7-10

10,9,9

C.    Yoke Carry                315# 2-4 x 4-6

6,6,6

D.    Airdyne                10 Minute Cool Down RPE 3-4

Done

Cash out 20 UB T2B

Day 5 wed April 22

A.    Power Clean                 80% 5 set x 2 Reps

Done with 125#

B.    Axle Overhead Carry        110# 3 x 10-12

10,8,8

C.    CrossFit WOD Option 1

    10 Minutes

    10 x Toes to Bar

    10 x Lateral Box Jump 20”

    Run x 100 Meters

7 rounds in 11 mins, UB

    or

    CrossFit WOD

    Option 2

    you can choose something from Comp Blog that looks cool!

Day 6 Thursday April 23

A.    Competition Setting

    Snatch Max

125# - no misses while building up

    Clean and Jerk Max

160# (after 2 misses on jerk!)

Trainng total, Total in kg would be 127, last meet was 121 and competition best is 123

B.    Front Squat                Establish a Heavy Single

200#, 10# PR!! So excited!

   

   

   

April 13-16

Day 4 Monday April 13

A.    Power Clean                 75% 5 x 1 OTM

115

B.    Power Jerk                75% 5 x 1 OTM

110

C.    BTN Press                65# x 13-16 x 2-3 Sets

12,9,9

D.    Farmer Carry                160# (80#/arm) x 150-200 Meters x 2 Sets

15,16

Day 5 Wed April 15

A.    Snatch                 70% x 1, 75% x 1, 80% 4 x 1 OTM

90x1, 95x1, 100x1, 105x4 OTM

B.    Snatch with 2 Second Pause Just off the floor    Establish a challenging single

105#

C.    Clean and Jerk            70% x 1, 75% x 1, 80% 4 x 1 OTM

120x1, 125x1, 135x4 OTM

D.    NG High Pull                70# 3 x 7-10 *last best was 7

8,8,8

Day 6 Thurs April 16

AM

A.    Snatch                78% 5 x 1 OTM, 83% 5 x 1 OTM, 88% 5 x 1 OTM (go up to heavy single NTE 5 attempts)

100# 1x5 OTM

105# 1x3 OTM

110# 1x2 OTM

115# 1x5 OTM (did 6 lifts made 5, progress with this weight for OTM)

120 f

120x1

120 f

B.    Snatch with 2 Second Pause Just off the floor 75% x 3 OTM x feel (sets)

85#, which is about 68%, did 4 sets

PM

C.    3 Round Superset

    1-arm Overhead Carry        55#    80-12 *last best was 80 meters

100m all 3 rounds both arms

    Sumo Good Morning        125#    8-12   

12 x 3 sets

   

Day 4 Monday Apr

April 12

A.    Clean     Mid Block            75% 5 x 1 OTM

135#

B.    Clean with 2 second pause just off the floor 60-70% x Triples (Start at 60, NTE 70%) x Every 60/90 Seconds x 5-8 Sets

Between 105-125

C.    Snatch No hook No Feet        60% 3x2 65% 3x2, 70% 2x2, 75% 2x2, 80% x 1

    75#, 85, 90, 95, 100x1,1 (PR)   

100#

D.    CrossFit WOD (class WOD?) or WOD of your choice

Tested House of Iron Battle of Twos Partner wod:

For Time:

Snatch x 10 (95#)

T2B x 20

Backsquat x 30 (95#)

Box Jumps x 40 (20")

Burpees x 50

Double Unders x 100

April 11

A.    Split Jerk                75% 5 x 1 OTM (blocks)

130# done

B.    10 Minutes x Technique including Split Press (Alt Feet) + Footwork drill (feet in the chalked zone)

Done

C.    Deficit Deadlift (3”)            175 3-4 x 10-12

12,12,12

D.    20 Minutes

    2-3 x Bar Muscle Up

    Lateral Box Step Up x 1 Minute 24”

    Burpee x 90 Seconds

    Row x 90 Seconds

4 rounds

April 9

A.    Snatch                75% 5 x 1 OTM (floor)

100#

B.    Snatch with 2 second pause just off the floor 60-70% x Triples (Start at 60, NTE 70%) x Every 60/90 Seconds x 5-8 Sets

Done with 75#

C.    Front Squat                Establish a heavy 5

170#x5 PR

D.    Push Press                Establish a heavy 5

115#x5

E.    Ski Urg                x 10 Minutes (track distance) RPE 6-7

Done 2:40 pace 

April 8

A.    BTN Split Jerk

1 x 5 OTM 75

1 x 5 OTM 80

1 x 5 OTM 85  - If after these 15  sets on the minute you feel good, continue to a heavy single with a max  of 5 more singles with a max of 2 min rest

120

130

135

Then singles

140

145

150

155

160

B.    Front Rack Yoke Carry             175# 3-4 x 100-120 Meters (add weight if not short)

12,12,11

C.    1-arm Overhead Squat            45# 3-4/side x 10-12

L- 12, 9,10

R- 11,12,12

D.    Mid Block Clean Practice x 10 Minutes    70% x Triples EMOM x 8-10 Minutes (focus on speed and upright posture in catch)

Attempted this but legs and hips were really fatigued from the carry

        

April 6

A.    Snatch

1 x 5 OTM 75

1 x 5 OTM 80

1 x 5 OTM 85  - If after these 15  sets on the minute you feel good, continue to a heavy single with a max  of 5 more singles with a max of 2 min rest

*you did these same percentages last week just after feeling sick, let’s stick with these %s looking for technical improvements/more made lifts over last week

Done, then got 7-8 lifts with 115# and did some drop off sets

B.    Axle OH carry 130# x 40m x 4 sets

This felt epic each time to clean the bar, 130# with axle is a PR C&Push Press

April 5

A.    Back Squat                    180# 4-6 x 5

6 reps all sets

B.    1-arm Suitcase Deadlift            95# 10-12 x 3/side

12 reps both arms all sets

Added in

C. Nate

20 min Amrap:

2 Muscle ups

4 HSPUs

8 KBS (53) did Russian

13 rounds + 9 reps

C.    Axle Overhead Carry            130# 4-6 x 4-5

Will do tomorrow 

April 4

A.    Snatch

    1 x 70

    1 x 75

    1 x 80

    1 x 85

    1 x 85 -can go up on italicized numbers if feeling good

90

95

100

105

110

110

115x2-3

120x1

Attempted 125 twice

B    Snatch EMOM Practice NTE 5 sets

    70% x 2-3

90

C.    Clean and Jerk   

    1 x 70

    1 x 75

    1 x 80

    1 x 85

    1 x 85 -can go up on italicized numbers if feeling good

120

125

130

145

145

Then

150

155

155 failed Jerk

Added in a river ruckus wod with Amber, Mark and Stele. For time, 8 min cap:

15 pull-ups

15 box jump overs 24 inches

15 Burpees in to 45# plate

15 Deadlifts 155#

15 Burpees to plate

15 box jump overs

15 pull-ups

4:48 all UB except last set of pull ups, fun and fast!

D.    Ski Urg

    10 Minutes RPE 5-6 (moderate)

    10 Minutes RPE 7-8 (challenging)

    10 Minutes RPE 5-6 (moderate)

Did a total of 22 mins and skied 4000m, avg pace 2:46

First 10 mins pace 2:50 (RPE about 6)

Second 10 pace was about 2:40 (RPE about 7-8)

Got 1 min sprint in final 3 mins and 1 30 sec sprint in final 1min. Sprint were all out - 2:10 ish pace.

Went by feel mostly. I love the Ski for long distance, who knew?!!!

April 2

PM

A.    Power Jerk   

    3x2 70

    3x3 75

Did BTN power jerks at these %s

Then did

3-4 sets of 2 Power Jerks and 1 Split Jerk with 70%

B.    Snatch Technique (mid block) 60-70% x 4 Reps Max 10-12 Minutes

Done 65-85#

AM

C.    3-4 Rounds

    1-arm Waiter Carry                85#    x 8-12

8,8,8,8 short all rounds, both arms

    NG High Pull                    70#    x 10-12

9,9,9,9 short all

    Good Morning                120#    x 8-10

(add weight if not short after high end rep range)

10,10,10,10 short all

April 1

A.    Clean            

    1 x 5 OTM 73

1 x 5 OTM 78

1 x 5 OTM 83  - If after these 15  sets on the minute you feel good, continue to a heavy single with a max  of 5 more singles with a max of 2 min rest

125 x 5 OTM

135 x 5 OTM

145 x OTM

155

165

175

180 PR!

No misses

B.    Clean Pull           

1x3 85

3x2 90

Done

C.    Yoke Carry                    215# in 2 Minutes (20RM) x 2-3 Sets

200m short

200m short

Timer quit each time so I just carried it 200m each set