Better than your better....

Better than your better....

This blog is for keep track of my day to day training volume as well as a place to record my thoughts...

4/24/2014 - Rest Day

45 minutes - Z1 Airdyne/Row

4/23/2014

BBG

1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

Worked up to 205#x3 then completed 195# and 185#

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Worked up to 175#, then 170#, then 165#.  Foot work is still not where I want it to be on the back leg of the split jerk.

Accessories

1a) Bent Over Rows: 5X5 –rest 60-90 sec.
1b) Push Press: 5×4 – rest 60-90 sec.

Used 135# for the Bent Over Rows and 135# for the push Press.  Both felt some what ‘lighter’ for accessory work.  Will add weight to this in following sessions.

Conditioning

3 rounds for time of:

  • Row 500m
  • 50 Double-Unders
  • 25 Thrusters 45#

Time completed 11:37.  Those thrusters really built up a lot of lactic acid in the hamstrings.

4/22/2014

Back from Chicago from the Parabellum camp.  Timet to get back into it.

BBG

1) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed. - Worked up to 125#, Then 118#, then 115#

2) Snatch Balance: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed. Not comfortable with this so I worked on a drop snatch at 95#

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed - 215#, 235#, 265#, 275#

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed - 180#, 210#, 225#, 240#

Conditioning

3 rounds of:

  • 1:00 ME Muscle-Ups 
  • 1:00 ME Shuttle Run (for distance) 50′
  • 1:00 ME KBS 32/24kg
  • 1:00 Rest

 

4/15/2014 - CJ Work + Double-under based conditioning

I’ve been sick over the past week.  Did a quick workout before leaving for Chicago on Thursday..

A. Clean & Jerk, 80% x 2 x 4; 90s Used 170# - kept this lighter than I normally would to work on technique

B. Clean First Pull, 90% x 2 x 2, 100% x 2, 110% x 2; 90s used 235#, 265#, 285#

C. Sotts Press, 3 x 3 -  used 75#

+

D. For Time:

  • 100 double unders
  • 50 box step-ups, 24’
  • 25 KB jerk/arm #55
  • 50 box step-ups, 24’
  • 100 double unders

 Time completed in 8:42

4/5/2014 CJ + FS work

A. 80% - 4x2 CJ rest 90 sec - used 170#

B. 80% Cn Pulls 4x4 rest 90sec - stayed with 170# (felt easy)

C. FS - 70% 2x, 80 4x2 (used 205# then moved to sets at 235#)

D. 3 Cleans @ 70% and 30 sec max airdyne (3 sets) used 185# for the Cn

Rest Day - 4/2/2014

4/1/2014

A. PS build to 80% of 1rm in 10mins

  • Built up to 125# and then I proceeded to hit a double with this weight, felt pretty good but I held back due to being worried about my shoulder.
B. PS 80% of 1rm 1 rep every 30sec for 6mins
  • Used 115#, felt good, I think I could have done at least 125# for each 30 second interval.
+
C. 8min 90% effort
  • Row 200m
  • 15 ring dips

Completed 3 rounds + 9 dips in this couplet

rest 5mins
8mins 90% effort
  • 4 DB sn R 65/45#
  • 4 DB sn L 65/45#
  • 8 T2B
  • 20 DU

Completed 4 rounds finished the last 4 reps on the DB snatches.

3/28/2014 - Strength + MAP

Strength

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

  • 40 KB Snatches (20 each arm – anyhow) 24/16kg
  • 40 KB OH Walking Lunges (20 steps each arm – anyhow) 24kg
  • Row 1K
  • 40 KB Snatches (20 each arm – anyhow) 24/16kg
  • 40 KB OH Walking Lunges (20 steps each arm – anyhow) 24kg

3/27/2014 - Oly, Skill + Row

A. EMOTM 10 minutes

  • 2 Power Snatch @ 115#

B. EMOTM 10 minutes

  • 5 Power Clean @ 155#

C. EMOTM 5 minutes

  • 5 HSPU (regional standard)

D. EMOTM 10 min

  • 5 strict pull ups
  • 5 hand release push ups with bands

E. EMOTM 10 min

  • 5 T2B
  • 5 hand release push ups with bands

F. Row 3k for time at an easy pace

  • Finished in 12:30

3/24/2014 - Squat + MAP

Strength

1) Back Squat: 1X20 @ 90% of 140318 – rest 2:00 (before #2) - Worked up to 225#

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest) - Managed 10 reps @ 225#

Conditioning

For time:

30 6″ Target Burpees
30 Thrusters 45/35#
20 6″ Target Burpees
20 Thrusters 95/65#
10 6″ Target Burpees
10 Thrusters 135/95#

Took 9:54 to finish this.  Damn that hurt.