Monday 12/29

AM
gymnastics work - week 26 day 1 - Done. Holy shit though, mu this morning felt like I had a dead body attached to me
+
A. snatch; 65% x 5 - 110#, 70% x 5 - 120#, 75% x5 - 130#, 80% x5 - 135#

130#

B. BN strict press; 10.10.10.8… start @ 55-60% of reg. press I ran out of time to do this
C. Front Squat @ 70% x 5 x 6 sets - 150# took from a power clean into the squats

D. CDL @ 75% x 5 x 4 sets - 155#

PM
10 rounds
3 MU
4 thrusters @ 165/105
5 T2B
rest 60 sec. bt. rounds
:27/:31/:31/:32/:31/:32/:32/:32/:31/:32
Total time was 14:32

Time lapsed workout

Saturday 12/27

A. Power Snatch + High Hang Power Snatch (3+2) x 4-5 sets - 85#, 105#, 115#, 125#, 130# - failed at the high hang
B. CRDL @ 120% x 3 x 3 sets… mimic set up and pull as clean - 255#
C. 12 minute EmOM
odd = 5 DL @ 65% + 5 box jumps, TnG @ 30/24" - 215#
even = 3 strict ring dips + 3 kipping ring dips
+
500m row @ 1:37/1:58
rest 2:30
x10 sets
Paired with Katie. Stayed consistently at 1:55 pace

Friday 12/26

Felt sluggish and tired and shitty going into today. Also low back felt kinda iffy and sorta stiff and sore.
Gymnastics work; day 3 week 25 - No time
+
A. Snatch balance +OHS; 1+1 x 6 sets.. building - Built to 185# failed 205#

185#

205#

B. C&J - take up to a tough single in no more then 4 attempts - Built to 195# also failed at 205#

195#

205# Look what happens with my knee in both of these. Its weird and I miss a lot of things due to this. Also, where I fail bugs me cause its at that 1/4 squat area. So frustrating.

C. FS; work up to a 10 rm in 3 attempts 

PM
14 minute amrap
100 wall balls, 20/16#
50 C&J @ 95/65
25 MU
Got to 11 MU. Wallballs were all sets of 10 until the last 15 that were split into 5. Really really sucked to do all those then getting to bar was more nightmarish than I anticipated cause forearms were completely blown at that point. Did a set of 10 then went 5 the rest of the way

Wednesday 12/24

Gymnastics - Done

PM
50 minutes on the AB -
every 5th minute row for 75 sec. @ 1:39/2:00 pace

Done as well

Tuesday 12/23

AM
A.  Power Snatch - work up to a tough single - 135# power snatching is very awkward for me from the ground

125#

135# close one

B.  Power Clean off blocks from above knee x 3 x 5 sets @ 70-80% - 145#x2, 155#x2, 165#

Gotta fucking squat lower and get my damn elbows through faster

C.  BN Strict press x 3 x 4 sets - 95#

PM
5 rounds
10 cal row
10 box jumps, 30/24”
10 DL  @275/165
10 burpees over the barbell
10 cal row
rest 5 minutes bt. rounds
2:26/2:23/2:28/2:21/2:25
Ughhhhhhhhhh

Monday 12/22

Gymnastics work - week 25 day 1 - Done
+
A. Snatch waveloads;
80% x1 - 135#
55% - x 3 pause @ knee - 95#
80-85% x 1 - 135#
60% x 2 pause @ knee - 105#
85-90% x 1 - 145#
65% x 2 pause @ knee - 110#
85-90% x 1 - 155#
70% x 2 pause @ knee - 120#
85-90% x 1 - 155#

120#

155# Was really forward on my heavier sets today

B. C&J; 80% x 1 rep on the 45 seconds x 6 reps - 160#
C. FS; 80% @ 23x1 x 2 reps x 3 sets  - 175#

PM
15 minutes on the clock
20 squat clean thrusters @ 185/125#
40 GHD sit ups
60 pull ups
80 double unders
max distance on AB
Dont know if it makes a difference being on the weird AD in the annex or not but 1.10 miles...

Finished thrusters at 2:17, got on bike with about 4:30 left
Ripped open my palm on pullups but stayed with sets of 10 fairly quick
Shoulders got real burned out with the DU. Did a big set of 40 then broke into 4 sets of 10

Saturday 12/20

A.  Hang Power Snatch x 3 TnG reps - Every 60 seconds x 8 sets.. @60-70%.. barbell cycling here - 105#x2, 110#x2, 115#x2, 120#x2
B.1  CDL @ 115% x 7 x 3 sets, rest 60 seconds *mimic your clean set up and pull for each lift - 225#, 235#x2
B.2  Depth jump to high box; 3 x 3, rest 60 seconds - Done
+
3 attempts to build to unbroken set of - rest as needed bt. sets
12 DL
9 HPC
6 S2OH
125#, 135#, 6 hpc at 145# then failed

Conditioning:
500m row @ 1:38/1:58
rest time = partners work time
x8 sets
Liz and I stayed around 1:56-1:57 for most of the sets, then we were around 1:52-1:53 for last. Felt it in those legs. Breathing was good.
*looking to get 1 sec. faster each row this week from last week

Friday 12/19

Gymnastics work - day 3 of week 24 - Done
+
A.  Snatch balance + OHS; 1+2.. OHS is 35x1 tempo x 6 sets.. building from last week - Built to 185# then did 195# and 205# as just snatch balance

185#

205#

B.  C&J waveload; 1 @ 80% - 160#, 2 @ 60% - 120#, 1 @ 85% - 175#, 2 @ 60% - 120# , 1 @ 85% - 175#, 2 @ 70% - 150#, 1 @ 85% - 175#, 2 @ 75% - 155#
C.  BS; 80% x 2 reps @ 25x1 tempo on 1st and no pause on second x 4 sets - 200#

D.  static back ext. hold x 30 sec. x 3 sets - Did with 2 5lb plates in hand

PM
18 minute amrap
10 CTB pull ups
20 BS @ 95/65
30 double unders
8 full rounds + 7 CTB

Wednesday 12/17

Gymnastics work - week 24 day 2 - Done
+
A.  Power Snatch + High Hang Snatch (1+2) x 4 sets - Worked up to 125#
B.  BS @ 70% x 3 reps @ 23x1 - rock bottom x 3 sets -185#
C.  Clean pull @ 90% x 3, 95% x 3, 100% x 3 x 2 - 185#, 195#, 205#

handstand walking - 50ft. x 3 sets - Done
Was not feeling lifting at all. Just wasn't recovered still from the weekend/cold.
PM
45 minute armap
500m ski erg @ 1:48/2:10
20 cal on AB @ 300/200 watts
500m row @ 1:55/2:10

6 rounds + 175m row

It was super refreshing doing something like this

Tuesday 12/16

Did the AM stuff in the new globo gym at Chelsea Piers...
A.  Power Clean - work up to a tough single in 4 attempts - Worked up to 175# definitely could have made 185# if I had some chalk/squatted a bit deeper
B.  BN strict press x 3 x 4 sets - 95# center knurling destroyed the back of my neck
C.  Snatch RDL  @ 90% x 5, 95% x 5, 100% x 5 x 2 
D.  1/4 FS  @ 105% of SC x 4 x 3 sets - 225#

Felt generally run down and awful so I didn't do the PM

Monday 12/15

Gymnastics work - week 24 - Done
+
A. Snatch waveloads; 80%x 1 - 135#, 50% x 3 (pause @ knee) - 85#, 80-85% x 1 - 145#, 60% x 3 - pause @ knee - 105#, 80-85% x 1 - 145# , 65% x 2 - pause @ knee - 110#, 80-85% x 1 - 145#

145#

110#

B. C&J; every 30 sec. do 1 rep @ 70-75% x 10 total reps - 145#
C. Front Squat; 80% x 3 x 2, 85% x 2 x 2 - 175#/185#

175#

185#

PM
3 minute amrap -
squat clean @ 225/155
16, still a big diaper baby about this...

rest 7 minutes

10 minutes on the clock
60 barbell facing burpees
30 T2B
15 MU
Didn't say amrap...but 1 round + 13 burpees

Saturday 12/13

A.  Hip Power Snatch + SPU (3+2) x 3 sets - 85#
B.  CDL @ 110% x 5 x 3 sets - 220#

C.  Snatch RDL to below knee @ 90% x 3 x 3 - 155#

D.  Handstand walking - complete 100ft. for time - I didn't time it, but it was rather quick and I also did 130# out of measuring convenience. Only dropped once to turn around.

Ended up doing Jodie's workouts because I didn't want to row and workout alone :x

5 tng DL @ 215#

20s max box jump over @ 20"

20s AD sprint max

?/12,7/12,6/12,6/13,6

+

20 min amrap

10 GHD situps

5 bar mu

30 cal row

5 rds + 10 sit ups

Friday 12/12

A.  Drop Snatch + OHS (3+2) x 3 sets @ 60-70%, (2+1) x 3 sets @ 70-80%, 1+1 building for 3 sets - I went from 105# - 140# but then hit the back of my head on 145# and stopped

135#

140#

B.  C&J; 70% x 3 x 3 - 140#/150#/155#

155#

C.  FS; 80% of clean x 4 x 4 sets - 175#

PM
14 minute amrap
60 double unders
40 kb swings, 55/35#
40 wall balls, 20/16#
30 pull ups
30 BS @ 95/65
20 T2B
20 MU 

1 rd + 58 DU

Wednesday 12/10

Gymnastics work - Done
A. Snatch; 80% x 2 singles x 3 sets - 135#
B. CPU + Jerk (3+2) x 3 sets - off feel - 105#, 115#, 125# wasn't super feeling this
C. Front Squat @ 82-87% x 2 reps x 4 sets - 175#, 180#, 185#, 190#
D. RDL to below knee @ 80% of clean x 5 x 3 sets - 160#

PM
For time:
20 BS @ 255/165 - taken from a rack
20 MU
40 cal on AB
*note and track your splits for both the BS and MU and the time of completion for each part
BS - UB
MU - 9, 3, 2, 2, 2, 2
9:53
Got my face slapped with the AB, was barely going over 200 watts. What a chump I felt like!

rest 7 minutes

For time:
150 double unders
21 CTB pull ups
100 double unders
21 CTB pull ups
50 double unders
21 CTB pull ups
10:53
CTB felt great. Kinda peed all over myself during DU. These workouts were no joke.

Tuesday 12/9

AM
A.  Power Clean from pause below knee + front squat - EMOM x 14 minutes @ 70-75% of clean - 140#/150#

140#

150#

B.  Power Snatch off blocks above knee x 8 total reps @ 80% - 135#

C.  SDL @ 110% x 5 x 3 sets - 185#

D.  Strict freestanding handstand push up to hold - 8 minutes of practice - Done

PM
3 rounds @ 85% effort
15 PS @ 115/75
15 box jump overs, 24/20”
15t2B
500m row
rest time = work time
4:04/4:12/4:21
Oh god, the box jumps to the t2b..vom city

Monday 12/8

I worked late and couldn't make it in :/

Saturday 12/6

A.  SPU x 3 x 4 sets.. off feel - 77#, 85#x3
B.  CDL; 95% x 5, 100% x 5, 105% x 5 x 3 - 200#, 210#, 220#
C.1  Snatch RDL @ 90% x 5 x 3 sets - 155#
C.2  cG bench press x 5 reps x 3 sets - 135#, 165#x2, 155#x3, 155#
+
50-70 ft. handstand walk x 3 sets - Done
+
That super fun partner row yeeeeeeah! Stayed between 1:53-1:57 fuck yes.

Friday 12/5

A.  Drop Snatch + OHS; (3+1) x 2, (2+1) x 2, 1+1 x 3.. building - 105#, 115#, 125#

105#

115#

125#

B.  EMOMx 10 minutes = 1 clean + 1 hang power clean + 1 Front squat @ 70-75% - 140#/150#
C.  BS; 80-90% x 3 reps x 4 sets - 195#, 200#, 210#, 220#

220#

D.  Clean RDL @ 80% x 5 x 3 sets - 160#

PM
14 minutes on the clock
100 double unders
40 lateral box jump overs, 24/20"
40 FS @ 135/95
20 CTB pull ups
20 PC @ 135/95
10 S2OH @ 135/95
30 PU
12:59 woof