Wednesday, February 8 – Wednesday, February 22, 2012

Wednesday 2/8

Rested

Thursday 2/9

A) Olympic Lifting Skill Complex – Clean
(3 reps of each, twice through the complex)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

B) Four sets of:
Clean & Jerk x 1.1.1.1.1 @ 70-75% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

50/50/50/52kg
Jerk – don’t float so much, quicker feet
Also, right knee was coming in on jerk
C) Five sets of:
300 Meter Row
20 Pull-Ups
10 Burpees
Rest 2 minutes

2:54/3:18/3:20/3:33/3:29

 

Friday, 2/10

A) Olympic Lifting Skill Complex – Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

B) Three sets of:
Deadlift x 4-5 reps @ 2111
(open palm at bottom of lift)
Rest as needed.

205/215/215
C) Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed

80/80/80/80/80/80#
D) Four sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

(use same weight used on Monday)

100#/120#(4)/115#(4)/110#(5) – holy shit this was hard…couldn’t maintain weight from monday, had to continuously drop…need to work this more…

 

Saturday, Feb 11 @ PLNU Track

Worked on HS walking

Then, 3 sets of 20 pullups, rest 90 secs between

31s/43s/51s

Then,
4 sets for time:
800m Run
30 Double Unders
Rest 3 mins

3:54 (2 breaks on DU’s)/4:03 (DU’s worse, 4-5 breaks)/3:54 (30 DU’s UNBROKEN!)/3:55 (1 stop)
It helped as I was coming in to the DU’s on the run, to visualize 30 Unbroken, also to take a breathe before starting to get my composure

 

Sunday, Feb 12

Rest Day

 

Monday, Feb 13

Went to see Tamer about my knee…worked on my quads and directed me not to do anything quad dominant today…so, modified the workout a bit…

A) Olympic Lifting Skill Complex – Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

Stayed here and just worked up to 25kg…
B) Five sets of:
Power Snatch from Mid-Thigh x 2.2.2 reps
(perform one full, then one from the hang, drop bar, rest 10 seconds and repeat)
Rest 3 minutes

C) Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

D) Three sets for max reps of:
45 seconds of Chest-to-Bar Pull-Ups
15 seconds of Rest
45 seconds of Handstand Push-Ups
15 seconds of Rest
45 seconds of Box Jumps (24″) Double Unders
3 minutes and 15 seconds of Rest

11/7/72 (62 UNBROKEN DU’S!!!! – NEW PR!)
7/7/52
10/4/67

 

Tuesday, February 14

Trained with Josh at CFCC today…

A) Olympic Lifting Skill Complex – Clean
(3 reps of each, twice through the complex)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

B) Five sets of:
Power Clean X 1.1.1
Rest 20 seconds
24 kg Kettlebell Swings x 15 reps
Rest 3 minutes

123/133/133/133/138# for cleans

C) Three sets for times of:
16 kg Kettlebell Swings x 21 reps
Pull-Ups x 12 reps
Rest exactly 3 minutes
For kettlebell swings, biceps to ears is the standard at top.

1:06/1:06/1:07 (All PU’s were UNBROKEN!)

D) Rest 5-8 minutes after Phase C, and then:

Three sets for time of:
Row 250 Meters
10 Pull-Ups
10 Wall Ball Shots
Rest exactly 4 minutes

2:10/2:00/2:05 (14# wall ball)

 

Wednesday, Feb 15

Rest Day

 

Thursday, Feb 16

A) Three sets, not for time, of:
Double-Unders x 40 reps
(please note whether all sets were unbroken)
Wall Runs x 15-20 steps
L-Sit Tuck to Extension x 8-10 reps @ 1212
(start in ball position, extend to full L-Sit, hold for 2 seconds, tuck and hold for 2 seconds)

All 3 sets of 40 DU’s were UNBROKEN!
wall runs were facing wall

B) Take your time to build into it, and then…

Six to Eight attempts for a heavy Split Jerk.

113/123/133(Failed 1st, made 2nd)/133(Failed 1st, made 2nd)/133(made it finally)/138(F)/138(F)/138(Made it!)
C) For time:
1500 Meter Row
40 Ring Push-Ups
1000 Meter Row
30 Ring Push-Ups
500 Meter Row
20 Ring Push-Ups

24:06…ughhh pushups….

 

Friday, Feb 17

A) Three sets, not for time, of:
24″ Burpee Box Jump x 5-6 reps
(just working on establishing rhythm and speed)
Wall Climbs x 4-5 reps

B) Three sets of:
Deadlift x 3 reps
Rest 4 minutes between sets.

225(3)/245(3)/255(3)

C) For times:
205 lb Deadlift x 15 reps
Handstand Push-Ups x 15 Reps
Rest 2 minutes
205 lb Deadlift x 12 reps
Handstand Push-Ups x 10 reps
Rest 2 minutes
205 lb Deadlift x 9 reps
Handstand Push-Ups x 5 reps

4:54/3:43/1:20

D) For time:
24″ Burpee Box Jump x 10 reps
Toes to Bar x 10 reps
24″ Burpee Box Jump x 8 reps
Toes to Bar x 8 reps
24″ Burpee Box Jump x 6 reps
Toes to Bar x 6 reps
24″ Burpee Box Jump x 4 reps
Toes to Bar x 4 reps
24″ Burpee Box Jump x 2 reps
Toes to Bar x 2 reps

4:53

Saturday, Feb 18

3 rounds for time:
10 Ring Dips
15 C2B Pullups
20 HRPU’s
30 KB Swings (24kg – accidentally used 16 on first round)

23:45? …long, but did all ring dips as rx’d!!

 

Sunday, Feb 19

Rest Day

Went to Heidi’s clinic at CFCC. Helped steph and dan move the rack…

 

Monday, Feb 20

“A Walk With Cindy”
12 rounds for time of:
5 Pull-Ups
10 Push-Ups
10 Walking Lunges (no weight)

17:30…I hate pushups…

 

Tuesday, Feb 21

Three sets, not for time, of:
Row 2000 Meters @ 90%
Ring Rows x 10 reps (almost parallel with the ground)

rowed around a 8:24-8:35 pace for all 2k’s….last one felt the best, just focused on breathing…

 

Wednesday, Feb 22

Rest Day

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