12/25/2011

Warmed up with tough single snatch 80kg

500m row: 1:25.0
Think this is a PR by 2 seconds, pretty happy with this, still needs a lot of work

Finished with Amrap cgbp (-2)+ 20 second row for watts

90kg: 10 reps
100kg: 7,6,6
All rows in mid 500s for watts

12/18/2011

300 FY

243 cals

Felt awful today on the airdyne, hadn't recovered from the rowing last night. Easily got 260 in me, next time

12/13/2011

Slept 7.5 hours, last 2 hours woke up a couple times. Felt well rested.

Airdyne
30 sec @90%
30 sec @50% x10
5 min light run
Repeat the above x 2

Intervals
1. 201 cals
2. 188 cals
3. 186 cals

Felt good doing recovery work, still pretty sore especially upper body from sunday

12/11/2011

OPT construction series #2
1: 15 minutes to 1RM power snatch, 1 attempt at max CTB pullups
2: 15-10-5 squat clean 135, ring dip
3: in 25 minutes row 5k then max burpees

1: 84kg + 35 ctb
2: 2:56
3: 101 burpees

Overall happy, disappointed in part 2, need to work on "sprint" type workouts

8 hours sleep last night, cold still lingering

12/8/2011

Slept 7 hours, off and on. Bad night of sleep, congestion from cold made it hard to breath. Woke up tired. Took 1 1/2 hour nap today, woke up feeling refreshed

A. Split jerk cluster 1.1.1.1 3 sets 4 minutes rest
B. Hang power clean + front squat x 2 + push press x 2. 3 sets 90 sec rest
C. CTB pullups 15 x 4 sets 2 min rest
D. Amrap du 1 min x 4 rest 1 minute

A. 205, 225, 225
B. 205, 205, 225
C. Complete, fast
D. 83, 98, 93, 80

12/7/2011

Slept 7.5 hours, little tired at first but then felt great once got going

50m accel sprints from pushup position x 4
3 minute walk rest
4 sets @ 97-100%
5 deadlift
20 sec airdyne sprint max effort

Sprint accels complete, felt good to sprint
Deadlift: 330, 350, 350, 350
Airdyne cals: 21, 20, 19, 18
Started to feel dizzy at end of airdyne sprints
Also did some light snatch work between two parts, felt good, need to incorporate a couple times a week

12/6/2011

7 hours sleep, felt well rested, cold improving. Training was bad today

A. Snatch 2x5 with 90 sec break
B. Snatch balance tough single
C. Kb clean n jerk 5/arm, 1 min rest between sets x 3
D. Row sprint 30 sec x 4 with 2 min rest

A. 155 all sets, snatches horrible today
B. 175
C. Complete with 2 pood
D. 178-179 meters per set

Worked with chris in the evening, snatch off of blocks, segments at 62,67,72kg

Bad day overall training wise, weights felt heavy, snatch form deteriorating

12/4/2011

7.5 hours sleep, got to bed late

Recovery day
Airdyne Z1 for 40 minutes
Worked on no false grip muscleups, did in sets of 2 and 3

Legs pretty sore from yesterday's testers

12/3/2011

Part 1
5 minute Amrap
10 double unders
5 ring dips
5 kb snatches each arm 1.5 poof

Part 2
10 C&J 175
Row 250
10 C&J 155
Row 250
10 C&J 135

Part 3
21-15-9
OHS 95#
Burpees

Part 1: 6rds + 15 reps
Should've used 2 poof kb
Part 2: 5:45
Lost time in transition
Part 3: 3:20
Pretty happy with this

Felt good all day despite feeling of cold coming on
8 hours sleep

12/1/2011

Part 1
A. Power snatch + 2 snatch + 3 OHS x 4
B. Behind the neck jerk 3x3
C. 10 legless rope climbs

Part 2. Airdyne
5 min @ z1
40 sec @ 90% 20 sec light spin x 10
30 sec @ 90% 30 sec light spin x 8
20 sec @ 90% 40 sec light spin x 6
5 min @ z1

Part 1
A. 145, 155, 160, 165
B. 255
C. Played with towel pullups
Part 2
581 cals total, kept 300 FY pace for 90% efforts

Snatches felt great today until 165, started pushing off of toes