Tues April 1
A. 40 meters x Axle Overhead Carry
110#, challenging not max
B. Clean Complex (from blocks @ knee)
Clean x 2 + Paused Front Squat
155# - built to a max in the complex, however I just stopped, I did not attempt 160
Did biofeedback for A and B, never shortened
C. Good Morning 3 x 10
Did not get to this
Day 77
Wed April 2
A. A.65% x 5 (if these sets feel light thats ok, they’re supposed to)
75% x 5 (if these sets feel light thats ok, they’re supposed to)
85% x AMRAP -1
-then
. go up from .05% from 85% as long as you feel you can confidently hit a set of 5
(this may mean 1 additional set of 5, it may mean 2 or 3)
after last set of 5, 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)
*Did this based on Wendler # (90% 1 RM) + 10# = 245
65%x5x165
75%x5x185
85%xAMRAP -1x210 was 5.3 reps, opps
then
up 5% 220x5
up 5% 230x5 (PR I think)
up 5% 240x1
up 5% 250x1
up 5% 260x1 (matches current standing PR!)
B. Seated Box Jumps 6 sets x 4 reps (add height as able)
30, 32,34, 36, 37, 38 - felt like I was floating up there today!
No time to complete
C. Sled Drag Accumulate 4 x 40 meters
*notes about weight: you should have a load on the sled that enables constant movement but heavy slow steps, i.e. you shouldn’t be able to sprint, step through the whole of the foot not just the forefoot (you’ll use the weight belt to hook up to the sled and ill show you how to get set up!)
Day 79
A. Paused Front Squat 5 x 3 135 across
B. 1-arm DB High Pull 3 x 10 - 20, 25, 30# all by 10
C. 1-k Row (for time) 4:02
Day 80
A. 1 Snatch Balance into 3 OHS (this is 1 set)
3 sets x 70% Snatch
3 x 75%
3 x 80%
3x85#
1x90
1x85
1x90
2x90
1x95#
B Accumulate 200 meter 2-Farmer Carry (partition as needed, make note of partitions) 80#
Did 80m,80m,40m
C. EMOM 10
4-6 Strict Bar Dips
6-8 Strict T2B
Complete 6dips and 8 T2b all sets
Then Ran the block for fun
Day 81
A. 1-arm Suitcase Deadlift 3-4 x 10 (add load as able)
75, 85, 95, 105
B. 10 MIN AMRAP @ 85%
ski x 150 meters
Overhead Squat 90# x 8-10
12 C2B Pull Up
3 rnds +115m - Power snatched OHS bar each rep and did 8 OHS all rounds, got in a few butterfly CTBs
Rest 5 minutes
10 MIN AMRAP @ 85 %
Double Under x 40
Walking Lunge x 16
DB Push Press x 25-30# - did 10 reps with 25#s
Run x 200 meters
4 Rounds, I think?
Thinking a BS day tomorrow? - last day was Mar 30 on PR.
Day 82 Today, we squat!!!!
A. Back Squat!!!! updated 90%=200#
70% x 3 (if these sets feel light thats ok, they’re supposed to) 140#
80% x 3 (if these sets feel light thats ok, they’re supposed to) 160#
90% x 3+ (AMRAP -1) 180# x 12 (PR) - let’s get a good push on this AMRAP! :)
-then
. go up from .05% from 85% as long as you feel you can confidently hit a set of 3
(this may mean 1 additional set of 3, it may mean 2 or 3)
after last set of 3, we go up .05% of most recent set of 3 and hit singles
Then 190 x 3
-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)
200x1
210x1
-THEENNNNNN
3x8 at 70% (your first working set day)
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) previous #s in red below
36,36,37,38,38,38,39x2 reps (39 is PR!)
Today 36,37x2 sets,38 x2sets, 39x 2 reps missed 3rd x2 sets- power in right leg dies on 3rd rep with 39 inches
C1. Glute Ham Raise 2 x 8
Complete
C2. Back Extension 2 x 8
Complete
Day 83
Did 4/10
A. Establish a heavy, and if feeling good then maximal:
Clean & Jerk
145 C&J
170 Clean PR
B. Good Morning 3 x 10
75, 85,95 all x10
Did on 4/11
C. 4 Rounds
45 seconds x ME Bar Muscle Up
15 seconds x Rest
45 seconds x ME Burpee Box Jump
15 seconds x Rest
45 seconds x Airdyne
15 seconds x Rest
2 rnds - bar MU was 7,7, burpee box jump 10,10
Then rest 2 mins
2 rnds - bar MU was 7,6, burpee box was 10,10
AD computer messed up
Day 84
A. BTN Press 3 x 10 (add load as able)
45,55,60 all x10
B. 1-arm DB High Pull 3 x 10 30# (add load as able)
Did 30# all rounds
C. 2-arm Farmer Carry 70# Use biofeedback NTE 200 meters
indicate at what point weights were put down
Talked with Corey and bumped this up to 90# per arm.
Did
60m, 40m, 40m, 20m, 20m,20m in 4:38
Never shortened
Day 85
A. Build to a challenging, but not maximal: (i.e. focus more over position than intensity of weight)
1 Power Clean + 1 Push Jerk + 1 Split Jerk - 135#
B. Snatch (From blocks below knees) Establish a Max , 115# (PR off blocks!) , attempted 120 3x and was close
C. Try Biofeedback
NTE 200 Meters or 10 Minutes/arm 1 arm DB Overhead Carry 35#
No time, Will do next day
Day 86
A. Establish a heavy Deadlift - If feeling it, go for maximal - 270 (PR!)
Did C. from other day - Try Biofeedback
NTE 200 Meters or 10 Minutes/arm 1 arm DB Overhead Carry 35#
Left arm first - 200m in 3:27 ( 80m, 40m, 40m, 40m )
Right arm - 200m in 3:09 (110m, 50m, 40m)
No time for rest:
B. 3-4 Rounds
Run x 200 m
Med Ball Squats 60# 7-8/side
Wall Walks x 3-4
Rest as needed between rounds
C. Airdyne cooldown 10 Min
Day 89
Thurs April 17
A. Paused Front Squat 5 x 3 145 across
B. 1-arm DB High Pull 3 x 8 - 30# (add load as able) 30, 35,35 all x8
C. Continental Clean 80# x 5 Every 90 seconds x 4-6
Complete 6 sets
D. Weighted Box Jumps 6 sets x 4 reps (add height as able; stick with same weight vest weight across but record # used) ~last time you built to 36”
Got to 37"
Day 90
BS Wendler -
75% x 5 x (150)
85% x 3 x (170)
95% x AMRAP -1 (190x8)
Then 200x1, 210x1, 220x1 (matches PR)
Snatch Triple - 105x3 (PR)
Day 90
A. Clean and Jerk NTE 90%
Did 140x1x2
B. Build to Challenging Axle Overhead Carry x 40 meters
120#
C. Narrow Grip High Pull 3 x 10 Moderately heavy
55# all X10
D. Airdyne 8-10 Min cool down if you have time :)
Day 91
A. Use Jerk Blocks and do not re-rack behind the neck when weight gets heavy
Snatch Balance Establish a tough Triple in 10 Minutes - 90#
Establish a Max Single Snatch Balance in 5-8 Minutes
110# (PR)
B. Snatch Deadlift 3 x 5 on top of 45# steel plate (tough) - 105, 115, 125 all x 5
C. Box Jump (Establish a Max with no running start; use spotter) - 41 inches
D. 3 x 50x2 meters (out and back) Sprint at 100% - 18s, 18s, 17s
Rest as needed
Day 92
A. Farmer’s Carry 105# (using biofeedback) - 20 reps in 6:15 (grip was limiter) - did not shorten
B. Jerk Practice with me :) - Built to 130
Did not have time-
hmmm? Rounds
60 seconds x Wall Balll
Rest 60 Seconds
60 Seconds x H/R deficit Push up
Rest 60 seconds
60 Seconds T2B
Rest 60 seconds
Instead on sat April 26 did an 24 min emom just to move a bit pre ruckus:
1: 10 Wall balls to 10ft
2: 20 Double Unders
3: 10 GHD sit ups
4: 10 HR push ups
Day 93
River Ruckus
PR - in warm up PS TnG 95x2, easy
Day 94
Monday April
A. Paused Front Squat 150# x 3 (use biofeedback for reps)
Did 5 sets with no change in test, after 6th set I lengthen drastically, so on set 7 did amrap 150x6, still lengtened so did 8th set at 155x amrap 5 reps
Did not record time
B. BTN Press 65# using biofeedback
5:26 - no shortening, slight lengthening
Did 5 reps then 2s and 3s
PM
C 2 Position Clean Practice Low Hang + Floor 130-140#- switched to below knee and above knee- did 140
Weds April 30
"Mock meet"
Snatch power 120, PR for PS
C&J built to 150
