Monthly Archives: October 2014

Day 2 – 28 October

A. EMOM; PC TnG x2, start at 50% of 1RM, build 10# per minute until failure
Started at 145, ended at 255

B. Segmented Clean Deadlift; 3×3 @ 95% of PC 1RM; Rest 2-3 minutes
255

C1. CGBP @20×1; 4-6×5; Rest 60 seconds
5 sets of 6 reps At 185

C2. Pendlay Row; 4-6×5; Rest 90 seconds
5 sets of 6 reps at 135

+
20 minutes 80%
300 meter row
12 kb swings 2 pood
10 burpees
– all rounds must be within 5 seconds or terminate the workout.

1) 2:20
2) 2:20
3) 2:22
4) 2:21
5) 2:24
6) 2:24
7) 2:28 – terminated

Time to go was approx 4 min. Looking back , I was closer to 85 or 90%. Good lesson learned.

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Day 1 – 27 October

A. Squat Snatch 1RM
205. Just didn’t feel strong or explosive today. Catch felt mushy.
+
20 squat snatches @77% of A for time
7:45
+
30 sets
30 second row 90%
30 second rest
– all sets same pace

Held average of 1:32 pace. Was within 2 meters of 160m each set. Was a mental struggle… Very challenging.

24 October

A. Power Snatch cluster; 3.3.3.3; Rest 20 seconds/ Rest 3 minutes x3-4 sets
135 / 145 / 155

B. Snatch Pull; 3×3; Rest 2 minutes
185 / 205 / 205

C1. Snatch Balance; 3×3; Rest 60 seconds
115 / 3 @ 40
125 / 3 @ 40
135 / 3 @ 40

I worked on not “heaving” or dip driving the bar off the shoulders first. I should have made sure before that was the intent.

C2. WTD Pull up @20×1; 2-3×3; Rest 2 minutes

Results above. 3 @ 40lbs each round
+
2k row for time
6:23.2 …. Fuck yeah

18 Oct

90 Min AMRAP
Row 1300m
200m Farmer’s Carry w/ 70lbs per hand
15 wall Walks
42 Double Unders

5 rounds + 1 wall walk.

Wall walks were nasty. Shoulders were pretty sore from the thrusters the previous day and 30 rounds of 5 wall ball shots, 3 HSPU and 1 power clean @225 the day before that. Overall I’m feeling good man. Arm is definitely getting there. To the point now where I don’t think about it. It still gets sore sometimes but that’s about it.