15 May training

Training 3x10 low bar box squats
315, 345, 395

Snatch g DL 4x6
225, 255,275,285

Band tension back raises

500m sled drag 275lbs
Nearly died

getting pumped new program

S-OH 8,8,8,6,15 any way just not strict rest 90-120 sec

185,195,205,215,195(p jerk)

- first 3 pp the mixed w 215 pp and pj 

Power shrug above knee 12,12,10,10 60-120 sec rest

225,245,275,295 

didnt have straps forgot they were at home still was able to get up there

4 rounds no rest

25 tri pull downs

12 push ups from deficit 45lb plate

25 band pull aparts

- all completed started hitting muscle failure fight towards end. used red band and choked up on it.

100m row hard 100 easy for 1000m

3:25

week 2 day 3

Snatch Press in Squat position 4x5
40,50,60,60

Snatch/ Power Snatch 5x2 from blocks below knee
90,100,105,110,115

Snatch pulls from floor 4x3
125

Back Squat 175 6x2

Today felt great really fast under the bar. Still getting sore in the pubic area. Kinda fucks with my mind when i get heavier bc i know its going to hurt my groin so i think i might hold back a little subconsciously. Squat is getting back up there 175 felt light and fast deep Ass to Grass. Ready for tomorrow adapting to new training and feel stronger everyday.  

week 2 day 2

Training today

Power Clean/Clean 5x2
130,135,140,140,135 (had to drop back down a set started slowing down a bit)

Clean Pulls from blocks 4x3
155

shoulder press from Jerk 4x6-8 ea leg forward
60

FS work up to a double
build to 160

still having issues staying tight at bottom of clean weights going up ok

week 1 day 3-4 week 2 day 1

week 1 day 3

Snatch Press from Squat 4x4
40,40,50,50

Power Snatch/ Snatch Blocks 5x2
85,95,100,105,110

Snatch pulls floor 4x3
120 for all

BS 6x2
160,165,170,170,170

week 1 day 4

P. Clean/ Clean blocks 3x3, 3x2
120,125,130,   135, 140,145

DL 3x3
165

Jerk 4x2 then build to 1
120,125,130,130,  x1- 135,140,145, 155, 170(PR)

Clean Grip Upright rows 3x15
40,45,50

Week 2 day 1

Snatch Grip Press from Squat 4x3-5 reps
20,40,50,60

Snatch pull + 2 Snatch 6x1+2
85,90,95,100,105,110

Snatch G DL 3x3
130 for all

Back Squat 5x3-5
150x5, 160x5, 170x3, 175x3, 175x3

Day 2 week 1

Training

Power Clean/ Clean 5 sets of 2
275,285,295,305(full),315(full)

clean pulls from blocks 4x3
345

press from jerk position 4 sets of 6 both legs
135 for all

build to tough double FS
345

felt pretty wrecked from yesterday. weight felt fast and light till i hit 305 and it was blah no missed reps so thats good. Squats were tough today had a bit more in me but decided to halt at 345. rest day tomorrow. ready for thursday already!!!

WL Template day 1 week 1

Squat+ Snatch Grip Press 4x5
20kg,50,50,50

Snatch pull+ 2 P. Snatch/Snatch 6x 1+2
80,85,90,95,100,105(last rep full Snatch)

Snatch grip DL 3x3
130

Back Squat 5 x3-5 reps
175KG 2x3, 155kg 3x5

could not get warm on Squats to had to pump down last 3 reps. Felt relatively good on everything else. didnt get much sleep last night but still had good energy at the gym. No missed reps everything felt pretty fast and solid. Pubic bone is a lil sore from getting back into weightlifting but other than that all went well. Ready for tomorrow.

had no time today but still went and knocked something out bc i couldnt remember the workout.

8,8,8,6,6,4 BS
265, 295, 315, 335, 345, 355

in between sets worked on Bar Muscle ups

press
5,4,3,2,1
175, 185, 195, 205, 210

did 20 sit ups bt sets

rowed 2k light 7:20

catching up

friday
400m run
30 wallball 20lbs
20 pull ups
10 burpee

time 3:28

rest 15min

500m row
30 DL 155
20 T2B
10 bar muscle ups

time 4:37

SUNDAY
5 min AMRAP
30 155lbs Squat Clean Jerks
30 bar facing burpees

got 15 burpees. felt like complete ass today

THRUSTERS

for time
10,8,6,4,2
165lbs thrustsers
30in box jumps

As. Rx'd 4:00 flat

felt good took minimal breaks and did all reps unbroken. 

fucked this up. could no get access to the spreadsheet this afternoon at work. so i tried to just remember what it was. this is what i did

7min AMRAP
7 C/J 115
7 T2B
28 Du

5 rounds

rest 5 min

7min AMRAP
7 Snatches 95lbs
7 pull ups
28 DU
4 rounds +7 Snatches

rest 5 min

7min AMRAP
7 BJ 24in
7 KBS 2pd
28 DU

4 rounds 3 KBS

yo coach all those 200m were done with 1.5 incline and 5:30 pace on tredmill im down to 230 again and dropping fast for some reason. but strength still feels ok. so no worries

training

i dont remember how many rounds i did but will post anyways

45 min of
400m run
10 renegade rows
5 burpees
10 24in step ups with 2pd KB

training today
6 sets
30s 115lbs CJ
30s 24in BJ
30s 2pd KBS
30s burpee

rest 8 min

after set 4 rest 10min

CJ were all 11 +/- 1
BJ were all 16 +/-2
KBS all 16
Burpee all 10 +/-1

28 jan

EMOM 20min
even-5x 315 TnG DL
odd- 7x T2B

rest 5 min

EMOM 24min
even 3 P-HSPU
odd  8 CtB pull ups

all completed. i could not get to gym this weekend so i had 2 days off... 

biking

10 min warm up

30s 90%
30s 50%x25

10 min cool down

all on bike.

Coach could not hit the double today its becoming increasingly hard for me to do doubles given that i dont have a home gym to utilize. i do have access to a bull shit gym that has everything but bumber weights and rings and shit. your typical body building gym thats available all the time. but oly lifting is hard either my house  when there is not snow and ice i go outside. or crossfit gym in town here but i can only use that every once in a while since i dont pay. i am doing my best

Training today

6k bike ride into work 

afternoon

3 sets 100%
5 HPC 225
3 Pw Jerk
sprint 100m
rest 4 min

+rest 8 min

5 Heavy TnG DL 405
7 burpee
20 sec AD
rest 4 min

pm

6k bike ride home

legs were a bit on fire for the AD but other than that it was all good

half day

had to cut this in half due to time and the fact that i am not resting today and have a double tomorrow.

20min AMRAP
250meter row
10 wallball
10 no push up burpee step up 24 in

6 rounds plus 10 wall balls

was suppose to rest 10min and do this again but decided to cut it off. looking for a place to hit the double tomorrow looks like its going to be tough to hit. i miss my garage gym back in NC.

back a few days

this one was suppose to be a few days ago but could not get to a gym. i am a few days behind and today was suppose to be a rest day. so i hit this one wont be super taxing

24min EMOM
odd-3 TnG PC 265
even- 3 CGBP 245

all completed could have gone to 275 on the pcs

24min EMOM
odd-3 P-HSPU
even-8 CTB

all completed and absolutely ripped the shit out of both of my hands. happens like once a year when i forget to trim callouses.

not gotta try and be in bed early tonight gotta be up 5am ya me.   

back at it

Had a few days off bc of work but was back at it again today.

3 sets 100%
10 TnG DL 265
7 burpees AFAP
7 T2B

rest 2:30 min

rest 4 min

3 sets
400m Run 1:43 pace
10 burpees
rest 2 min

+rest 4 min

3 sets
400m Run 1:43 pace
10 pull ups
rest 2min

good to get back in the gym got home and went for a light 25 min bike ride as well after this. getting ready to watch some football. gonna be a fun one tomorrow. till then

double

AM
EMOM 20min swim 25m
all completed all around 20-23 sec each clip. not a good swimmer have 0 technique just out there getting it done.

PM
12min AMRAP
30 KBS 55lbs
60 DU
400m run

2 rounds 60 du
could not sting together DU for the life of me today let frustration set in.

rest 6 min

8min AMRAP
15 Burpee BJ 24in
250m row
2 rounds 200m row

I am writing this a bit after i did workout and i forgot what i did it was either 3 rounds 200m or 2 but i am erroring on the low side. so either one lol i dont think i did 60burpee BJ

rest 8min

6min AMRAP
10 T2B
10 PS 75lbs
10 wallball 20lbs

4 rounds

this was good grip was giving out a bit and i started to feel a little gaggy. had to sit down for a few min afterwards. all in all a good training day. love doubles.

Sunday Fun day

3 sets @100%
20s power clean 155
20s KBS-2pd
20s Burpee AFAP
rest 6 min
+
rest 8 min x2

maintained same reps through all sets. 9,10,10
recovered completely in the time allotted. so attacked with the same intensity only slight feeling of falling off the last 2 sets but was able to maintain. Also had to use a 70lbs dumbell for the swings the gym didnt have a 2pd kettlebell. I didnt want to do this at home due to shitty weather its cold and snowy here in Germany.

tomorrow is a rest day but will be riding my bike to and from work no intensity so i dont think it sgoing to affect tuesdays training. Trying to line up a pool for tuesday we have one available just gotta run it by my boss to make sure that its alright to go.

i think i have 2 more weeks of unimpeded training then we have Static Line jump master but i explained that all in that email to you coach. will keep at it the best that i can.

Till tuesday Robo out!

Jan 11th
30min z1 rowing

Jan 12

2k Row 6:50

there is way more in the tank. unfortunately the rower that i have access to is not bolted down and sits on a racketball court. so when i get aggressive and try to pull hard alot of my pull is diminished bc the damn rower moves. so i was hard to get aggressive the last 1000m. kept it low 140s the whole time and was not super gased at the end. 

a Good Un

build to a tough clean and jerk
in 20 mins built to 335 Clean and Jerk

---felt good wanted to go heavier but i was short on time and i wanted to hit the 2nd part of the workout.

20 min EMOM
odd 255 clean and jerk 3 TnG
even 6 dips, 6 T2B

was pretty tough and ripped my hands pretty good. didnt have access to rings today so i had to do regular dips. cleans felt really good was breathing hard but never felt weak on the lifts.

rest 6 min

20 min EMOM
Odd-3 TnG PS 165 (60%of 275)
Evem- 3 HSPU, 6 pull ups

this was substantially better than first part. was fast on all lifts didnt even come close to breaking down. 275 was my last recorded Snatch PR so that may have been heavier or may have been intention of the workout so not be so tough. all hspu and pull ups no issues.

All in all a good session today given the rushed time constraints i was still able to get it in. didnt think that i was going to be able to. It all worked out. feeling better and better every day. slight discomfort in shoulder aferwards but nothing significant and worked itself out during the day. Also just bought a mountain bike so i have been riding to work and back every day and will continue to do so given good weather. its about 5ish km each way. Going to work is all up hill but leaving i coast most of the time with slight hills near the end. 

recovery running

10 min z1
10 min z1 last 10 sec sprint
10 min z1 faster than previous set

all complete dont know how far i went didnt have my gps going. felt good. 

FRAN!!!!

as Rx'd 2:29

felt like an animal

8min AMRAP
30 push ups
30 wallballs
60 double unders
2 rounds +30 push ups

rest 4 min

8min AMRAP
20 BJ 24in
10/10 walking lunge 35lbs
200m row
3 rounds

rest 4 min

8min Amrap
12 kbs 2pood
8 burpees
6 HSPU

3 rounds

completely fell of with the HSPU on the last one. but for the most part felt good. having issues with double unders not getting fatigued but i think my left arm is doing something weird. and i keep hitting my left foot so its hard to hit 60 unbroken i have stamina. gonna video tape myself and check it out.

pretty much gluten free for last week or so and i feel good. i take in dairy but its 10% fat greek yogurt and i have not felt any issues with eating it.

no shoulder pain at all today so that is good. 

Dead lift 3.3.3x3 rest 20s/ rest 3min
355, 410, 420

Amrap MU rest 90 sec
3,3,3
then did another 10 min of MU practice got in about 15 additional MU

EMOM 14 min
odd 10 TnG PS 115 rest 30 sec
even 10 Push Jerk 135

all completed didnt get really tough until the last 2 sets of each. When i saw rest 30 sec didnt quite know what u meant so i took it as have at least 30 sec rest before starting push jerk. IE if i didnt finish snatches until 40sec into the min rest till :10 sec into next minute before doing Push Jerk. All snatches were completed in about 22 sec last 2 were around 25 sec. All push jerk in about 14 sec for all of them.

No shoulder issues today. felt kinda weak on the DL that is until i put it in perspective more or less doing a 9 rep DL at 420 but still felt like i should have been stronger in the lift. 

From Dec 31st

amrap in 8 min
30 KBS-55#
50 DU
30 push press 75#
3 rounds + 25KB
rest 6 min
+
amrap in 8 min
400m run
20 burpee
15 power snatch 135
1 round +400m run
rest 6 min
+
amrap in 8 min
500m row
30 box jumps 24in
10 power clean 205#
1 round + 500m row

emom for 22 min
odd- 3 power clean 225
even- 6 toe 2 bar
+
rest 5 min
+
emom for 22 min
odd- 3 P-hspu
even- 8 KBS-3pd

all completed didnt have parallettes but did hspu on blocks so was able to go full depth. shoulder held up pretty good today no complaints.

AJ i am a day behind didnt have access to a gym yesterday.