Thursday - August 7, 2014

A. 1RMClean and Jerk

80kg (176lbs) - previous PR. Failed 82kg (180lbs)

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%

64kg (140lbs) 

C. @80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min  

Tuesday - August 5, 2014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min

70kg

Failed 75kg on third clean 
 
B1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1

B2. 200m run   :5 hard / :10 slow till completion 

C. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
TIME: 41:30 

Very hard workout. Hands ripped. Need to work on C2B. 

Monday - August 11, 2014 (back squat week 9. / day 1)

A. Hang Snatch - 3RM

53kg (117lbs)

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk

70kg (154lbs)

 

C. Back SqT Cycle 

1x5 @60 - 67kg

1x3 @70 - 78kg

1x2 @80 - 89kg

1x2 @90 - 100kg

1x1 @95 - 106kg

C. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (44)

3. 10 burpee touch’s

4. Rest 

- Used 10lb vest. Liked this workout

Monday - August 4, 2014 (back squat week 8/day 1)

A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave

3 - 45kg

2 - 48kg

1 - 50kg

3 - 48kg

2 - 50kg

1 - 52kg

- entering his log a week late. These may be off give/take 1-2kgs 

B. Back SqT - Cycle 
1x5 @65 - 72kg
1x5 @70 - 78kg
1x5 @75 - 83kg
1x5@80 - 89kg

C. EMOM x 14-20; time dependent 
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration

- HSPU were all strict and unbroken

Saturday - August 2, 2014

A. SqT clean Thruster - 2RM - tnG. Thruster jerk allowed 

65kg (143lbs) - failed 150. Didn't try to jerk these.

B. 

AMRAP 20 * PR for PAT Event + for Comp Training WOD 
6 Power Cleans (185/135) - no fails
12 burpees
14 t2B
50' HS Walk (scale to 3 wall walks) -Broke up into two sets of about 40ft and 10ft. Need to work on these again to get back to 75ft. 

ROUNDS: Everyones count was off. We THINK I was into my 5th

C. DB Strict Press in Lunge pOsition ; heavy 6-10 reps x 4 sets each side

- got to 35lbs each arm for 6 reps 

D. 10 min Recovery Aerobic Work 

:30 hard | :30 easy on AB

 

Friday - August 1, 2014

A. EMOM x 10 - SqT Snatch; @ speed % x 2 reps; athlete specific. Fast feet, proper positions

70% 51kg (102lbs) Didn't fail any 

B. 15-20 min of Split Jerk Work; Speed work today, heavy weight not important. Foot work. Positioning etc

- worked at 45kg and 50kg to work on form. Justin Parent helped me with getting under the bar, using full extension etc. Very helpful 

C. 20 min on AD Bike  

:30 on hard

:30 on easy 

Thursday - July 31, 2014 (back squat week 7/day 2)

A.  Back SqT al Cycle 

1x4 @70 - 78kg

1x4 @75 - 84kg

1x4 @80 - 89kg

1x4 @85 - 95kg

B. Speed Clean Ladder from CF Games 

245/155

255/160

265/165

270/170

275/175

TIME: :47 seconds 

PR! 88kg (195lbs)

 

C. 21-15-9 complex from Games

8 DL 155/115

7 cleans 

6 snatches

8 pullups

7 c2b

6 bar muscle up

6 dl 

5 clean

4 snatch

4 DL

3 cleans

2 snatch

4 pullups

3 c2b

2 bar muscle ups 

TIME: In the 14:00 minutes. Horrible day for me. Didn't snatch well. Didn't C2B well. Bar Muscle Ups were the best they have ever been. Connected 2 and 3.