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...

4/15/2014 - 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#

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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.
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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.

3/23/2014 - Muscle endurance

A. EMOTM 10 min - 3 push press @ 125#

B. EMOTM 10 min - 3 cleans @ 170#

C. EMOTM 10 min - 3 front squat @ 185#

3/21/2014 - Snatch + AMRAP

BBG

7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec.

Strength

  • 2a) 5X3 Push Press – heaviest possible, rest 60 sec.
  • 2b) 5X4 Tempo HBBS @ 75% – rest 60 sec.

Conditioning

9 minute AMRAP of:

  • 20 Wall Balls 20#
  • 5/4 Muscle-Ups
  • Row 250M

3/19/2014 - Snatch Work + Row Intervals

A. - EMOTM - 5min - 3 TnG power snatch - 115#

B. - EMOTM - 15 min - 2x Muscle Ups

C. Row Intervals

  • 1000m row
  • rest 1:00min
  • 1000m row
  • rest 1:00min
  • 500m row x 5 (1 min rest between)
  •   Keep a steady pace for all 5 sets of the 500m row.