Monday, April 27, 2015

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

Sunday, April 26, 2015

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

Monday, April 13, 2015

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