Taking a blog posting break...

Since I have decided to do group class programming, I am going to take a break from posting here as my results will be posted daily to the CFA site.  That being said, I will continue to update my PR page.

Heavy Thrusters and OHS 3RM PR

Warm-up

AMRAC in 12 minutes with 8-12:

Axle Front rack rev lunge- worked up to 70#

1-arm DB High pull- 20# DB

BTNP- worked up to 45#

Hip extension (Hold weight as able)- +30#

Strength/Skill Development

Overhead squat:  4-6 x 4. Rest 2 minutes.

120x6 PR

WOD

AMRAP in 10 minutes:

5 Thrusters (70-80% of a multi-rep NTE 135/95lbs)

10 Pull-ups/ring-rows

15 Slammers 20#

5 Rounds + 5 Thrusters + 3 Pull Ups

DL and Burpees

Warm-up

AMRAC in 15 minutes with 8-14:

Axle front squat- worked up to 85# x 10

T-push up

Hollow rock

Pull-up- Butterfly

NTE 3 rounds.

Did 10 of each

Strength/Skill Development

Complete 3 sets of A1/2:

A1. Single-leg Deadlift @ 3011; 6-8/leg.

Rest 30s b/w legs & A1.

Started out way to ambitiously- started at 85, then 95, then did 105# x 8 on R leg but was ugly on L, so dropped down to 75 for final set

A2. Wall Ball:  AMRAP in 30 seconds- ~17 each time 14# to 10' target

Rest 1 minute.

WOD

Complete 4 Rounds of:

7 Deadlifts (60-70% NTE 225/155)

10 Burpees over the Bar

for time.

3:20- UB, this was a leg burner

Wtd pistols, DB snatches, and WB

AMRAC in 10 minutes with 8-12:

Good mornings 55#

DB Snatch 30# 

Wall Ball 14# to 10

Strict Pull-ups (x 4-6)- 12# x 6

NTE 3 rounds.

Strength/Skill Development

Complete 3 sets of:

A1 Option #1. Pistols 5-8/leg (add load as able) 18#

A2. Pull-up x 2-4 (Add load as able) 20# x 4

A3. DU Practice x 30 seconds UB, did some triple under practice

Rest 1 minute

WOD

30-20-10

DB Snatch -alternating arms- 40# DB

Wall Ball 14# to 10' target, did sets of 10

for time.
8:15

Cash-out: 500m row
2:04.2- I went out WAY too fast and just couldn't hold on :(  10s off PR

Thruster 2RM PR

AMRAC in 10 minutes w/6-10:

BTNP

Wide-grip Pull-up- did 4-5 each round

Wall Ball- 14# to 10' target

KB High-pull 35#

Completed 2 rounds at a comfortable pace

NTE 3 Rounds.

Strength/Skill Development

A. Thruster: 10 minutes to build to a tough double

115 x 2 PR

B. DB Walking lunge x 16-20 steps. Rest 1 minute x 3.

25#, 30, 30

WOD

Complete 4 rounds of:

200m run

10 box jumps (24/20″)

Note your time and rest exactly 1 minute rest (only rest after you complete the 4th round)

Then, 4 rounds of:

10 box jumps (24/20″)

200m run  

For time.

Subtract 1 minute from the overall time.

9:51

DL and FS

Warm-up

Did some MU

Strength/Skill Development

Sumo Deadlift @ 21X1;  10, 8, 6, 4, 2. Rest 2 minutes

155, 175, 185, 195, 205

WOD

Complete 4 rounds of:

8 Front Squats (from floor  with ~60-70% multi-rep max NTE 145/115lbs)- Rd 1 w/ 115, then dropped down to 105 all UB

10 Burpees

for time.

6:20

BS 7RM

Strength/Skill Development

Back squat: 12 minutes to build to a heavy set of 7

160 x 7

WOD

Complete 4 sets of:

60s Max distance row

30s AMRAP RKBS (NTE 2/1.5pd)- Oops- I used 65#

30s AMRAP plank burpee over KB (lay KB on side)

Rest 4 minutes

Whew- this was a burner!

78 Total cals.

3RM Jerk PR

Strength/Skill Development

Push-press/jerk : 15 min to build to 3 RM

135x3 PR

Partner WOD- Did with Hadley and Shankle

AMRAP in 20 minutes:

P1: Row for meters.

P2: 10 H/R Push-ups

15 Wall Balls

20 Sit-ups

I completed 5 rounds of the work:

75 WB 14# to 10' target

50 H/R push ups

100 sit ups

Kept row pace between 2:05 and 2:15

Holy Moley- end of the Oly cycle!

Whew- Becca and I decided to end this cycle early- too much time in the gym, and we both miss the met cons!  So, I'm taking the week to decide where to go from here and am jumping into classes.  Anyway, after 8 weeks of O- lifting my conditioning took a little nose dive.

130812 Monday

Warm-up

AMRAC in 10 minutes with 8-12:

Back squat

C2B Pull-up

Hip extension

BTNP

NTE 3 Rounds

Did ~10 of each

Strength/Skill Development

Complete 3 sets of A1/2:

A1. Romanian Deadlift (2011) x 7-10

175, 185, 195 x 10

A2. Axle press: x 4-6

50x6, 70x6, 80x3, 75x6

WOD

Complete 3 rounds of:

20 DB Thrusters (Use load that is moderately challenging but able to do sets UB)- used 20#

Run 400m

for time.

9:02

Week 3 of 9

Monday Aug 5

A. Backsquat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2

115, 135, 155, 165, 155
B. Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2

65, 75, 85, 90, 85, 90
C. Clean & Jerk - 60%x(4+1), 70%x(4+1), 80%x(3+1), 85%x(3+1), 80%x(3+1), 85%x(2+1)

85, 100, 115, 120, 115, 120
D. Snatch High Pull - 85%x5x4

90
E. Push Press - 60%x4, 65%x4, 70%x4x3 (% of Jerk)
85, 95, 100
+

10 Min Emom:
1-3 Muscle ups- didn't have time for the entire emom, but did do ~3 MU before coaching the 5:30 class

Tuesday Aug 6

A. Back Squat - 60%x3, 70%x3, 80% x 3 x 3

115, 135, 155

B. Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)

65, 70, 75 (video)

C. Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full) 

90, 100, 105 (video) 

D. Romanian Dead Lift - 90% x 4 x 5 (% of clean)

135 (rounded up)

E. Press - 4 x 5

65, 70, 75, 75, 80 x 3

+

3 RFT: (I.e. don't sit on the bench between sets :))
15 Russian KB Swing- 53#
12 Pull Ups

200m run

6:59- hands were really sore from all the barbell work

Wed Aug 7

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1

115, 135, 155, 165, 170
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2

65, 75, 85, 90
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)

85, 100, 115, 120
D. Clean Deadlift - 80%x3x5 (10 sec negative)

120

Friday Aug 9 

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2

100, 115, 130, 140, 130
B. Power Snatch - 60%x3, 65%x3, 70%x3x4 - (% of full)

65, 70, 75
C. Power Clean & Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1)x2 - (% of full)

85, 95, 100
D. Clean High Pull - 85%x4x5

125
E. RDL - 85%x5x5 (% of clean)

125
F. Push Press - 60%x4, 65%x4, 70%x4x2

75, 80, 85
G. Press - 4x5
60, 65, 70, 75, 80 
+

3 RFT:
50 Double Unders
12 DB High Pulls (watch Catalyst video)
15 GHD sit ups

6:59

Sat Aug 10 - Heavy squat volume day

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2

115, 135, 155, 160, 155, 160
B. Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2

65, 75, 85, 90, 85, 95
C. Clean & Jerk - 60%x (3+1), 70%x(3+1), 80%x(3+1), 85%x(3+1), 80%x(3+1)

85, 100, 115, 120, 115
D. Snatch Pull - 90%x4x4

95
E. Clean Pull - 85%x4x4

105

F. Backsquat - 60%x5, 70%x5, 80%x5x2

115, 135, 155

Sunday

Annie

50-40-30-20-10 

DU 

sit ups

5:57

+

200m run

10 pistols

200m run

10 HSPU

200m run

10 C2B pull ups

200m run

10 ring push ups

200m run

10 K2E

200m run

10 ring dips

200m run

10 T2G

200m run

13:00

+

MU work

4 MU in 3 minutes