Sat 18/05/2013

A. 1 1/4 front squat 6, 2, 6, 2, 6, 2; rest 3 min
110kg x 6
125kg x 2
115kg x 6
135kg x 2
115kg x 6
140kg x 2 New PR
B. Snatch balance x1/OHS x5; rest 2 min x5
All at 60kg
C1. Power snatch; 2-3 moderate effort reps x4; rest 10 seconds
C2. High box jump clusters 1.1.1×4; rest 10 seconds (step down); rest 3 min

By the time I got to this it felt really hard. 65kg was feeling untidy and heavy. Slow through 2nd & 3rd pull.


Hanging Around

Run 400m @85%
rest 2 min
Felt Great with these. Never have come even close to this speed. Last time I did 400m repeats I was at 1:28/1:30 Pace. Today as follows
1:25 (spew in the garden, really pushed to make it) although absolutely not 85%
Felt strong over the first 200m. AD I think is helping as legs didn’t feel as heavy and today was more breathing.
5 rounds for time
1 min static hold on rope (no legs)
1 min hs hold (feet can be up against wall, but you must be facing the wall)
30 seconsd L-sit
30 seconds side plank/side
This was bloody tough. Alot of breaks. I just rotated in the minute and 30secs for the planks. Otherwise I would have literally been there all day. All HS hold were UB. Great gymnastic WOD which is a huge weakness of mine.



Fine Dyning

Airdyne 10 min z1
Covered 5km @ 161 ave Watts 123 Cals
Airdyne 3 min @85%
slow spin recover 2 min
Tried to sit in the 250’s for this and recovery was around 120 watts
9.79km @ 170 ave watts 256 Cals
Airdyne 10 min z1
5.06 km @ 162 Ave Watts 125 Cals
Was feeling ok after this legs were a little fatigued. 
A. Hang squat snatch from below the knee; 3, 3, 3, 3, 3; rest 3 min
Focus was on speed under the bar. Managed to get 55kg across for all 5 sets.
B. TnG power snatch; 2 reps on the min for 12 min @75% 1rm
Added 5kg to my weight from 3’s last week. Managed 62.5kg across all sets
Amrap in 2 min:
5 thrusters 95#
5 CTB chin up
rest 6 min
3 Rounds
3 + 2 Thrusters
Died in the arse last set. Hands started to tear.


Tough Week – Good to be back

Airdyne 10 min z1
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
Airdyne 30 seconds @95%
Aridyne 60 seconds @50%
Great session – Legs were smashed at the end of this. Tried to keep my 50% efforts at around 150-165 watts and my hard efforts 300watts (85%) 320watts (90%) and 360+watts @ 95%
Total Cals 366 including Z1
A. Squat snatch x1/Hang squat snatch x1/Snatch balance x3/OHS x2; rest
2 min x6 complexes
Held 50kg Felt good shoulders got a little shakey on SB. Vid to follow
B. TnG power snatch; 3 reps on the min for 10 min @70% 1rm
@ 57.5kg these were tough by set 5 arms and legs were spent from previous work.
10 thrusters 95# unbroken
10 chin ups unbroken
rest 2:30
x6 sets
.43 – .41 – .39 – .40 – .39 – .37
Vid to follow – Felt pretty good actually got faster as I went. 
20 min amrap:
10 hspu
100m suitcase carry 100# (right hand only)
100m suitcase carry 100# (left hand only)
10 ghd sit ups
10 box jumps 30″ (step down)
3 Rounds + 10GHD Situps Grip and HSPU were the limiting factor here. Firstly round done in a couple of mins then was a few stops on the FC from here.
Run 25 min easy
4.7km Easy breathable pace.
A. Squat clean x1/Hang squat clean x2/Front squat x3; rest 2 min x6 complexes
80kg Across x 6
B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 90 seconds
55,55,55,60,60,60 Shoulders were fried not sure what from just sore traps from farmers carry
C. Back squat; build to a 20 rep max
No where near my max far from it but was happy to get a score on the board
Airdyne 20 seconds @100%
slow spin recover 2:10
129 Cals
Airdyne 40 seconds @100%
slow spin recover 3:20
144 Cals after 10Mins 168 cals after 12 Mins
A. Push press 6-8×5; rest 2 min
70kg across for 6 reps probably catted this a bit saving myself for my weakness of M/U and HSPU could of either got 8’s or 75/80kg 
B. Weighted chin ups; 3-4×4; rest 2 min
25.25kg 3/3/4/3
On the min for 16 min:
Odd- 3 muscle ups
Even- 6 hspu
Mixed bag here. first 3 UB then 2, 2 but got all remaining sets not UB. HSPU got 6/6/6 UB kipping then 5/4/5/5/4 ran out of time at the end of each round. 
3 sets @100%
15 burpees
45 double unders
rest 3 min bw sets
This was the hardest I have worked since the open 1st set destroyed me 1:01 with a 6inch touch on my burpee. No doubt about this one it was 100% huge drop off. Second round was 1:59 with alot of breaks on D/U. Third set was slower on burpees but only two breaks on D/U 20/25
A. Squat clean clusters 1.1.1×3; rest 20 secons/rest 3 min
Hit 102.5kg across for all nine reps
B. Front squat 6, 4, 2; rest 2 min
110kg x 6, 120kg x 3 (failed the fourth) 125kg x 2
C. Barbell walking lunges; 20 continuous alt’ing steps x4; rest 2 min
Ass was on fire. 40kg across for all 4 sets
D. GH raises; 10-12×4; rest 90 seconds
Cannot do these. Feel like my hammies are going to tear off the bone. I cramp within the first inch of the eccentric phase.

Back Dated

A. Build to a tough single deadlift; if feeling it, build to a max
Built to a tough 3rm of 190kg (see video) tried to go over my current PR of 200kg by 2.5kg and couldn’t budge it off the ground.
5 rounds for time:
10 DL 75% of heaviest load from A = 142.5kg
50 double unders
14:26 took 5 mins off my time however 7.5kg lighter
First round
Second Round
Third Round
My runs killed me especially 2nd. Moved a little faster on exercises last round but run was still a 2:14 400m
Thrusters 95#
CTB chin ups
As per my email. Had no energy. In my head was looking for a sub 5min based on 13.5 no much sleep for the last few days prior to this.
Run 3k for time on track
14:23 outside my previous PR by .43 seconds prob went out a little hard with first 800 in 3:15. Had a good warmup and no tightness through achillies or lower back like in previous effort.
400m farmers walk for time 2 pood/hand
5:47 this fried my traps and forearms first 200m broke 3 times @ 100m, 150, & 200m turnaround. On the way home stopped frequently.
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
270 Cals
156 Average
I would like to spend more time on this as I feel I need to. (can’t believe I just wrote that)
5 rounds for time:
75 double unders
6 muscle ups
Not sure what happened here but from the very first rep was experiencing a little bicep tendonitis in my elbow pit. It highlighted that I early arm pull my muscle ups  coupled with tears to both my wrists – this was unpleasant as when I finished I couldnt straighten my arms. Every rep felt as though knives where digging into my biceps.
I did practise on Sat in warmup of Butterfly CTB which I added in small sets. Not totally crisp but way better. Maybe a bit of residual soreness from these?
On a good note I was happy with my double unders with 3/5 unbroken sets. Towards the end I was missing more than I was getting on M/U
10 min airdyne for max calories
I loved this session. Nowhere to hide or stop all you can do is slow down. I never done any capacity testing on this beast. It was good to get a yard stick although a small one at that.
Ave 256
OFF and go from here