AM - FSq int %’s (4/3/2) + Horizontal CP + GHR
A. Front Squat, 3 reps @ 84% RM x 6 sets, 2:30-4 min
B. Weighted Ring Dips @ 40X0, 3-3-2-2-1-1, 1:30 min
C. One Arm KB Row @ 32kg, 4-6/arm x 5 sets, 15 sec b/t arms
D1. GH Raises @ 50X0, 4-5 reps x 3 sets, 10 sec
D2. GH Raises @ 10X0, 8 reps x 3 sets, 1:30 min
A. 3 sets @ 210# 1 set @ 185# then stopped. can't keep form, so sore from sat
B. 3's @30, 2s @ 35, 1 @ 40, 1 @45
C. completed
D. completed, harder to keep the first tempo by end
4
PM - Lactic Fatigue int’s + Cyclical MAP
2 sets - full effort:
25 Chest to Bar
30 sec
20 Thruster @ 75lbs
30 sec
15 Lateral Barbell Burpees
30 sec
10 Power Clean and Overhead @ 75lbs
4-6 min b/t
+
1 min High Knee Jump Rope/1 min rest x 5 sets
completed 1 round. then stopped after 12 thrusters on round 2. rested 6 min b.t sets and felt recovered but i got way too lactic and just hit a wall
+
completed the jump rope
4
Tuesday @ Catalyst - SN tech—>mod + CJ tech—>mod + Halting SN DL
A. Snatch, 3-3-3, 2 min - start @ 40kg, add 5kg per set
B. Snatch, 2-2-2, 2 min - start @ 55kg, add 5kg per set
C. Snatch, 1 @ 70kg x 5 sets, rest as needed b/t
D. CJ, 1 rep every 90 sec x 10 sets - start @ 62kg, add 2 kg per set
E. Halting Snatch DL, 2 reps @ 94kg x 6 sets, 1:30 min - reset b/t reps, straps
completed
7
Tuesday, December 9, 2014
Wednesday, December 3, 2014
Dec 1st 2nd & 3rd
Monday
AM - FSq int %’s (4/3/2) + Horizontal CP + GHR
A. Front Squat, 4 reps @ 80% RM x 5 sets, 3-4 min
B. Supinated Pendlay Rows @ 10X0, 3-4 tough reps per min x 10 mins
C1. Flat Bench DB Press @ 40X0, 4-6 reps x 5 sets, 10 sec
C2. GH Raises @ 40X0, 4-6 reps x 5 sets, 2 min
A. 200#
B. @ 123@ x 4 all sets
C1. 40# DB x 6 all sets
C2. 6, 6, 5, 5, 5 unweighted
8
PM - Lactic Fatigue int’s + Cyclical MAP
3 sets - full effort:
12 Thrusters @ 85lbs
12 Chest to bar
1 min
10 Power Clean @ 85lbs
10 Burpees
4-6 min b/t
+
2 min Row @ 75-80%/2 min rest x 5 sets
ill post times later for this
Tuesday @ Catalyst - SN tech—>mod + CJ tech—>mod + Halting SN DL
A. Snatch, 2 reps per min x 6 mins - reset b/t reps, 2 @ 40kg, 2 @ 45kg, 2 @ 50kg
B. Snatch, 1 rep per min x 9 mins - 3 @ 55kg, 3 @ 60kg, 3 @ 65kg
C. CJ, 2 reps per min x 5 mins - reset b/t reps, 3 @ 60kg, 2 @ 65kg
D. CJ, 1 rep per min x 7 min - 2 @ 70kg, 2 @ 75kg, 2 @ 80kg, 1 @ 85kg
E. Halting Snatch DL, 3 reps @ 90kg x 5 sets, 2 min - reset b/t reps, straps
completed, looked easy on paper but the CJ doubles on the min were solo exhausting. I couldn't catch my breath and i was tried for everything after that
7
Wednesday
AM - Pull int + Pull Based MAP Sets
Weighted Pronated Chest to Bar, build to a max
35#+
3 sets @ high effort:
AMRAP Strict Pronated Chest to Bar
2 min AirDyne
3 min b/t
8/34 cal
6/37 cal
7/32 cal
+
3 sets @ high effort:
10 Burpees to 6” OH
100 DU's
21 Pull-ups
3 min b/t sets
1:53
2:07
2:21
8-- felt pretty tired for an hour or two after
PM - Push int + Push Based MAP Sets
Strict HSPU @ 50X0, build to a max double to deficit
10" on plates, didn't try anything higher+
3 sets @ high effort:
AMRAP Strict Ring Dips
2 min AirDyne
3 min b/t
19/33 cal
16/35 cal
14/36 cal+
3 sets @ high effort:
20 KBS @ 24kg
20 Step Down Box Jumps @ 20"
20 Push-ups
3 min b/t
2:10
2:29
2:44
8-- tough
AM - FSq int %’s (4/3/2) + Horizontal CP + GHR
A. Front Squat, 4 reps @ 80% RM x 5 sets, 3-4 min
B. Supinated Pendlay Rows @ 10X0, 3-4 tough reps per min x 10 mins
C1. Flat Bench DB Press @ 40X0, 4-6 reps x 5 sets, 10 sec
C2. GH Raises @ 40X0, 4-6 reps x 5 sets, 2 min
A. 200#
B. @ 123@ x 4 all sets
C1. 40# DB x 6 all sets
C2. 6, 6, 5, 5, 5 unweighted
8
PM - Lactic Fatigue int’s + Cyclical MAP
3 sets - full effort:
12 Thrusters @ 85lbs
12 Chest to bar
1 min
10 Power Clean @ 85lbs
10 Burpees
4-6 min b/t
+
2 min Row @ 75-80%/2 min rest x 5 sets
ill post times later for this
Tuesday @ Catalyst - SN tech—>mod + CJ tech—>mod + Halting SN DL
A. Snatch, 2 reps per min x 6 mins - reset b/t reps, 2 @ 40kg, 2 @ 45kg, 2 @ 50kg
B. Snatch, 1 rep per min x 9 mins - 3 @ 55kg, 3 @ 60kg, 3 @ 65kg
C. CJ, 2 reps per min x 5 mins - reset b/t reps, 3 @ 60kg, 2 @ 65kg
D. CJ, 1 rep per min x 7 min - 2 @ 70kg, 2 @ 75kg, 2 @ 80kg, 1 @ 85kg
E. Halting Snatch DL, 3 reps @ 90kg x 5 sets, 2 min - reset b/t reps, straps
completed, looked easy on paper but the CJ doubles on the min were solo exhausting. I couldn't catch my breath and i was tried for everything after that
7
Wednesday
AM - Pull int + Pull Based MAP Sets
Weighted Pronated Chest to Bar, build to a max
35#+
3 sets @ high effort:
AMRAP Strict Pronated Chest to Bar
2 min AirDyne
3 min b/t
8/34 cal
6/37 cal
7/32 cal
+
3 sets @ high effort:
10 Burpees to 6” OH
100 DU's
21 Pull-ups
3 min b/t sets
1:53
2:07
2:21
8-- felt pretty tired for an hour or two after
PM - Push int + Push Based MAP Sets
Strict HSPU @ 50X0, build to a max double to deficit
10" on plates, didn't try anything higher+
3 sets @ high effort:
AMRAP Strict Ring Dips
2 min AirDyne
3 min b/t
19/33 cal
16/35 cal
14/36 cal+
3 sets @ high effort:
20 KBS @ 24kg
20 Step Down Box Jumps @ 20"
20 Push-ups
3 min b/t
2:10
2:29
2:44
8-- tough
Sunday, November 30, 2014
Recent PRs
128kg back squat from Chelsea Ryan on Vimeo.
113kg front squat from Chelsea Ryan on Vimeo.
78kg power snatch from Chelsea Ryan on Vimeo.
122kg back squat triple from Chelsea Ryan on Vimeo.
103kg clean and jerk from Chelsea Ryan on Vimeo.
power clean 100kg from Chelsea Ryan on Vimeo.
107kg jerk from Chelsea Ryan on Vimeo.
Wednesday, November 12, 2014
Nov 11th & 12th
Tuesday @ Catalyst - SN higher load + CJ higher load + SN Pulls + Flexion Core
A. Snatch, 1 rep every minute x 9 minutes - 3 min @ 65kg, 3 min @ 70kg, 3 min @ 65kg
B. CJ, 1 rep every 90 sec x 8 sets - 3 min @ 80kg, 2 min @ 85kg, 3 min @ 80kg
C. Snatch Pulls (straps), 1 rep @ 90kg per min x 10 mins
D. GH Sit-ups @ 3030, 5 reps x 8 sets, 1 min rest
completed everything, quick session
9
Wednesday
AM - Upper CP + Upper CP Battery
A1. Press @ 11X1, 2-3 reps x 3 sets, 1:30 min
A2. Weighted Shoulder Width Pronated Pull-ups @ 30X0, 2-3 reps x 3 sets, 1:30 min
B. 5 unbroken Ring Muscle-ups every 2 mins x 5 sets
C. EMOM x 10 mins:
1st - 3-5 tough Supinated Pendlay Rows
2nd - AMRAP unbroken Strict HSPU to 6” Deficit
A1. 110#x 3, 110# x 3, 115# x 2
A2. 30# x 3, 35# x 3, 35# x 3
B. completed
C.
P row: 83# x 5, 93# x 5, 113# x 5, 123# x 3, 123#x 3
HSPU: 6, 4, 4, 3, 3
9
PM - MAP Low % int’s + 4-6 min High Effort (mod load - no squat)
15 min @ 75%/moderate:
2 min Rowing
1 min Front Bridge
1 min Alternating Step-ups onto 24"
1 min Reverse Single Unders
completed, didn't record anything, just moved+
rest as needed
+
15,12,9 for time:
KBS @ 32kg
Box Jump Overs @ 30"
4:15
9
A. Snatch, 1 rep every minute x 9 minutes - 3 min @ 65kg, 3 min @ 70kg, 3 min @ 65kg
B. CJ, 1 rep every 90 sec x 8 sets - 3 min @ 80kg, 2 min @ 85kg, 3 min @ 80kg
C. Snatch Pulls (straps), 1 rep @ 90kg per min x 10 mins
D. GH Sit-ups @ 3030, 5 reps x 8 sets, 1 min rest
completed everything, quick session
9
Wednesday
AM - Upper CP + Upper CP Battery
A1. Press @ 11X1, 2-3 reps x 3 sets, 1:30 min
A2. Weighted Shoulder Width Pronated Pull-ups @ 30X0, 2-3 reps x 3 sets, 1:30 min
B. 5 unbroken Ring Muscle-ups every 2 mins x 5 sets
C. EMOM x 10 mins:
1st - 3-5 tough Supinated Pendlay Rows
2nd - AMRAP unbroken Strict HSPU to 6” Deficit
A1. 110#x 3, 110# x 3, 115# x 2
A2. 30# x 3, 35# x 3, 35# x 3
B. completed
C.
P row: 83# x 5, 93# x 5, 113# x 5, 123# x 3, 123#x 3
HSPU: 6, 4, 4, 3, 3
9
PM - MAP Low % int’s + 4-6 min High Effort (mod load - no squat)
15 min @ 75%/moderate:
2 min Rowing
1 min Front Bridge
1 min Alternating Step-ups onto 24"
1 min Reverse Single Unders
completed, didn't record anything, just moved+
rest as needed
+
15,12,9 for time:
KBS @ 32kg
Box Jump Overs @ 30"
4:15
9
Monday, November 10, 2014
Nov 10th
A. Front Squat, work to a tough tripleB. Front Squat, 3 rep @ 92% highest from A x 3 sets, 3 min
C1. CGBP @ 30X1, 3-2-1-1-1, 10 sec
C2. Weighted Strict Supinated Pull-up @ 50X0, 1 rep x 5 sets, 10 sec
C3. Chest to Bar, 8 fast reps x 5 sets, 1:30 min
D. Plank Walk-outs, 30 sec hold in tough position x 5 sets, rest as needed
A. 230#
B. @210#
C1. 130#, 140#, 150#, 155#, 160#
C2. all with 53#
C3. completed but these felt tired not just from c1/c2 but i think also from this past saturday
D. completed
8
10 rounds for time:
1 Rope Climb to 15ft - use legs
4 double KB Thrusters @ 16kg/arm
25 DU's
+
rest as needed
+
4 rounds @ 85-90%:
1 min Rowing
1 min rest
1 min Watt Bike
1 min rest
9:19
+
subbed just a 8 min watt bike @ z1 for this, the first part was exhausting and i wasn't feeling very recovered after like 5-8 min so just did a Z1 to at least do something
7
C1. CGBP @ 30X1, 3-2-1-1-1, 10 sec
C2. Weighted Strict Supinated Pull-up @ 50X0, 1 rep x 5 sets, 10 sec
C3. Chest to Bar, 8 fast reps x 5 sets, 1:30 min
D. Plank Walk-outs, 30 sec hold in tough position x 5 sets, rest as needed
A. 230#
B. @210#
C1. 130#, 140#, 150#, 155#, 160#
C2. all with 53#
C3. completed but these felt tired not just from c1/c2 but i think also from this past saturday
D. completed
8
10 rounds for time:
1 Rope Climb to 15ft - use legs
4 double KB Thrusters @ 16kg/arm
25 DU's
+
rest as needed
+
4 rounds @ 85-90%:
1 min Rowing
1 min rest
1 min Watt Bike
1 min rest
9:19
+
subbed just a 8 min watt bike @ z1 for this, the first part was exhausting and i wasn't feeling very recovered after like 5-8 min so just did a Z1 to at least do something
7
Monday, October 27, 2014
Oct 27th
AM - FSq int test (low) + FSq int %’s + CGBP/Pull + Bracing Core
A. Front Squat, work to a tough double
B. Front Squat, 2 reps @ 93% highest from A x 3 sets, 3 min
C1. CGBP, AMRAP @ 85% RM x 4 sets, 10 sec
C2. Legless Rope Climb. Rope Climb, 1.2 x 4 sets, 3 min - use legs on the “rope climb"
D. Stir the Pot on Swiss Ball, 1:15 minute of movement x 3 sets, rest as needed
A. 223# i only did 1 rep and got really dizzy so i didn't attempt the second rep because i was not going to get it
B. did these @203# and they felt good, tough but good
C1. @ 135# 6, 5, 4, 5
C2. completed
D. completed but i had to take a few breaks lol, that was a long time!
8
PM - 6-9 min High Effort (low load) + MAP High %’s int's
For time:
35 Pull-ups
30 Box Jump Overs @ 24"
25 Wall Balls @ 14# to 9 ft
20 Burpees to 6” OH
15 double KB Hang Power Clean and Push Press @ 16kg/arm
10 double KB Thruster @ 16kg/arm
8:02
+
rest as needed
+
3 rounds @ 85-90%:
1 min Step Down Box Jumps - 24"
1 min rest
1 min AirDyne
1 min rest
completed, but i didn't count
my rating for the chipper would be a 9, i did the pull ups UB and the only thing that really slowed me down were the double HPC to OH with KB, those were tough. i was exhausted after this, so the box jumps and air dyne part was not as great, i would rate that a 6.
Oct 21st-24th
Tuesday @ Catalyst - SN higher load + CJ higher load + SN Pulls + Flexion Core
A. Snatch, 1 rep every 90 sec x 9 reps - 5 reps @ 60kg, try adding 3kg per rep after this
B. CJ, 1 rep every 120 sec x 8 reps - 4 reps @ 80kg, try adding 3kg per rep after this
C. Snatch Pulls (straps), 2 reps @ 85kg x 6 sets, 2 min - 5 sec reset b/t reps on the floor
D. Accumulate 2 minutes of L Sit from Pull-up Bar in fewest sets possible - rest 30 sec b/t sets
completed
8
Wednesday
AM - Upper CP + Upper CP Battery
A1. Push Press @ 11X1, 3 moderately tough reps x 4 sets, 10 sec
A2. Strict HSPU @ 30X0, 5 tough reps x 4 sets, 10 sec
A3. AMRAP Strict Pronated Chest to Bar x 4 sets, 3 min
B. 2 Ring Muscle-ups + 2 Strict Ring Dips per min x 10 mins
8 completed all push press @ 155# the strict c2b were tough my sets were 7,6,4,4
PM - MAP Low % int’s + 4-6 min High Effort (mod load)
5 rounds @ 75%:
200m Run
50 Single Unders
5 Burpees
10 KBS - 16kg
Wednesday
AM - Upper CP + Upper CP Battery
A1. Push Press @ 11X1, 3 moderately tough reps x 4 sets, 10 sec
A2. Strict HSPU @ 30X0, 5 tough reps x 4 sets, 10 sec
A3. AMRAP Strict Pronated Chest to Bar x 4 sets, 3 min
B. 2 Ring Muscle-ups + 2 Strict Ring Dips per min x 10 mins
8 completed all push press @ 155# the strict c2b were tough my sets were 7,6,4,4
PM - MAP Low % int’s + 4-6 min High Effort (mod load)
5 rounds @ 75%:
200m Run
50 Single Unders
5 Burpees
10 KBS - 16kg
11:29
+
rest as needed
+
10-8-6-4-2 for time:
Hang Power Snatch @ 115lb
Box Jump Overs @ 30” box
6:27
+
rest as needed
+
10-8-6-4-2 for time:
Hang Power Snatch @ 115lb
Box Jump Overs @ 30” box
6:27
9-- tough work outs but a good training session
Thursday @ Catalyst - BSq int test (low) + BSq int %’s + SN low load/tech + CJ low load/tech + LBC
A. Back Squat, work to a tough set of 3
B. Back Squat, 3 reps @ 92% highest from A x 3 sets, 3 min
C. Halting Snatch DL. Snatch High Pull, 1.1 @ 50kg per min x 5 mins - reset b/t reps
D. Snatch High Pull. Snatch, 1.1 @ 50kg per min x 5 mins - reset b/t reps
E. Power Clean. Front Squat. Push Jerk. Split Jerk, 1.2.1.1 every 90 sec x 8 sets - 4 sets @ 60kg, 4 sets @ 65kg
F. Single Arm Farmer Carry (wear straps), 30 sec heavy x 4 sets per side, rest as needed b/t - carry a DB or KB
Thursday @ Catalyst - BSq int test (low) + BSq int %’s + SN low load/tech + CJ low load/tech + LBC
A. Back Squat, work to a tough set of 3
B. Back Squat, 3 reps @ 92% highest from A x 3 sets, 3 min
C. Halting Snatch DL. Snatch High Pull, 1.1 @ 50kg per min x 5 mins - reset b/t reps
D. Snatch High Pull. Snatch, 1.1 @ 50kg per min x 5 mins - reset b/t reps
E. Power Clean. Front Squat. Push Jerk. Split Jerk, 1.2.1.1 every 90 sec x 8 sets - 4 sets @ 60kg, 4 sets @ 65kg
F. Single Arm Farmer Carry (wear straps), 30 sec heavy x 4 sets per side, rest as needed b/t - carry a DB or KB
A. 110kg
B. 101 kg
completed the rest as written
7
Friday - ALEnd—>LP1 + Run EZ
Practice TGU’s - work to a challenging load
+
100m Row Sprint ALL OUT x 8 sets, 2 min b/t sets
+
15 min EZ Run
Friday - ALEnd—>LP1 + Run EZ
Practice TGU’s - work to a challenging load
+
100m Row Sprint ALL OUT x 8 sets, 2 min b/t sets
+
15 min EZ Run
completed, rows were like 18.0 sec give or take 0.2 sec, tgu 53#
8
Subscribe to:
Posts (Atom)