Week
5 – 2/10/15
Tuesday
A.
Every 2:30, (6 sets):
Front
Squat x 1 rep– build to a tough 1 rep
*Before
you start Perform a few sets of 6-8 with moderate band tension, no bar weight
175, 185, 195, 205, 215, failed at 225; My
PR is 220 and I got 215 pretty confidently with no bend in my back, I think I
just held the bar too high on my neck at 225 and felt like I was going to faint
so I dropped it.
B.
EMOM, for 12 minutes:
Clean
& Jerk
Loads
per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
100, 110, 120, 125, 135, 145, 155, 160,
165, 175, 175, 190, (rested 2-3 minutes), 200 – new PR! The clean stood up much
easier than the one other time that I’ve cleaned 200, and it’s been a long time
since I’ve been able to get this again so I’m happy. The jerk was not a
problem. I just barely missed the clean at 205, technique was solid, just legs
couldn’t finish standing it up.
C.
For time:
5
Ground to Overhead (205/135 lbs)
10
Ground to Overhead (185/125 lbs)
15
Ground to Overhead (155/105 lbs)
20
Ground to Overhead (115/75 lbs)
*Use
one barbell and work on quickly changing out the plates to get the right weight
combinations…this has become a tested skill in both the Open and Regionals in
the past few years.
6:24
D.
For time:
Row 500
Meters
20
Overhead Walking Lunges (135/95 lbs)
40
Chest-to-Bar Pull-Ups
20
Overhead Walking Lunges (135/95 lbs)
80
Double-Unders
7:44 – I did the row in 2:08 so I could do
all the lunges unbroken, C2B broken up into 10/10/7/7/6
E.
Single Leg Reverse Hyper; 10 reps/leg x 4 sets, rest as needed
140 for all sets
Wednesday
A.
Every two minutes, for 20 minutes (10 sets):
Snatch
x 1 rep
Loads
by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
95, 100, 110, 115, 125, 135, 140, 150, 160
(failed barely), 165 – ties all time PR, felt easy, then I failed 2 times at
170 (I need to be more mentally prepared to get this weight next time, I was so
happy with 165 that I wasn’t ready for it)
2 Sets:
B1.
Kipping HSPU’s; 12-15, rest 1min 15 each set
B2.
Double Unders; 50 unbroken (you mess up then you go again), rest 1min : Unbroken in 1 set each time
B3. Bar
Muscle Ups; 3-6 unbroken, rest 1min 6 reps each set
B4.
Seated Bent over DB lateral raise (thumbs down); 15 reps, rest 1min 8#, 10#
C. On a
continuous clock…
5min AMRAP
of:
Row
1000 Meters
Max rep
Power Snatch (135/95) in remaining time
8 snatches,
average row pace 2:04.7…the row takes so much out of my legs for the snatches
+
Rest 5
minutes
+
5min
AMRAP of:
Row
1000 Meters
Max rep
Toes to Bar in remaining time
26 T2B,
average row pace 2:01.5
+
Rest 5
minutes
+
5min
AMRAP of:
Row
1000m
Max rep
Strict Handstand Push-Ups in remaining time
20 HPSU,
average row pace 1:59.6 – the row sucked
4 sets:
D1.
Flat Lying Chest supported DB Rows; 6 reps (heavy but controlled), rest 90sec
35’s, then
40’s for the rest
D2.
Ring Dips @ 1112; 8-10 reps, rest 90sec
Broke these
up in to 5/3, 5/2/1, 5/2/1, 5/3
Thursday
A.M.
*Must
have a long thorough warm-up to get nervous system fired up. Movement prep
3ish, throw in some box jumps or some kind of bounds
A.
Deadlift
*Set 1
– 10 reps @ 55% of 1-RM 160
*Set 2
– 10 reps @ 65% 190
*Set 3
– 6 reps @ 75% 220
*Set 4
– 8 reps @ 80% 235 – heavy!
*Set 5
– 6 reps @ 85% 250
*Set 6
– 4 reps @ 90% 265 – really
heavy! I bent my back a little on rep 4 and maybe rep 3, so I just barely got
this
Rest
2-3 minutes between sets.
B. CrossFit
Games Open 11.4
Complete
as many rounds and reps as possible in 10 minutes of:
60
Bar-Facing Burpees
30
Overhead squats (120/90 lbs)
10
Muscle-ups
1 round + 29 burpees (129 reps)
P.M.
A. 2
rnds of the banded shoulder series:
10 ext
rotations
-10sec
rest
10 Y’s
-10sec
rest
10
Reverse Fly’s
-10sec
rest
10 Face
pulls
-10sec
rest
10 L’s
-10sec
rest
10
Serano Press
-90sec
rest
Repeat
x 2 total sets
Complete
B. 3
Sets:
B1.
T-Row; 6-8 reps, rest 1min
55 x 8, 65 x
8, 75 x 8
B2.
Weighted Supinated pull-Ups (on eccentric, stop a little shy of full extension
before you return to bar); 4-6 reps, rest 1min
20x4
(barely), 15 x 5, 15 x 4
B3.
Yoke bar Seated Gd Morning w/ bands pulling forward (light bands); 8-10 reps,
rest 1min
No bands,
10 reps each set, I think I did better on these this week
B4.
Reverse Hyper; 10 reps (light restorative load),
70 for all
sets
B5.
Single leg Lying leg Curl (Banded); 25/leg, rest 1min
Complete
with orange band
C.
Three sets @ 85-90% effort:
Run 800
Meters
2
Legless Rope Climbs (15′)
20
Meter Handstand Walk
30
Walking Lunges with KBs (24/16 kg)
Rest
5-8 minutes
6:03, 5:42,
5:51 – my run took 3:33, 3:26, 3:30
Saturday
A.
Every minute, on the minute, for as many minutes as possible…
Thruster
+ Push Press
*Minute
1 – 155/105 lbs
*Minute
2 – 165/110 lbs
*Minute
3 – 175/115 lbs
*Minute
4 – 185/120 lbs
*Minute
5 – 195/125 lbs
…and so
on until you fail an attempt.
155, got
the thruster at 160 but not the push press
B.
Every 2 minutes, for 12 minutes (6 sets):
Back
Squat
*Set 1
– 6 reps @ 70% 175
*Set 2
– 4 reps @ 80% 200
*Set 3
– 2 reps @ 85% 215
*Set 4
– 1 rep @ 90% 225
*Set 4
– 1 rep @ 95% 240
*Set 5
– Max Reps @ 90% 225 x 3
(almost got the 4th)
+
AMRAP
in 5 minutes of:
10
Chest-to-Bar Pull-Ups
10
Alternating Pistols
10
Kipping Handstand Push-Ups
5 rounds +
11 reps
+
Rest 2
minutes
+
AMRAP
in 5 minutes of:
10
Burpee Box Jumps (24″/20″)
10
Shoulder to Overhead (135/95 lbs)
3 rounds +
6 reps
Sunday
*Warm-up
as if you are approaching an Open event and you MUST perform at your absolute
peak. It is important to understand what your routine will be – how you will
get your body and mind prepared to give your full effort.
A.M.
CrossFit
Games Open 14.4
Complete
as many rounds and repetitions as possible in 14 minutes of:
60
Calorie Row
50 Toes
to Bar
40 Wall
Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30
Power Cleans (135/95 lbs)
20
Muscle-Ups
199 reps (1
muscle up short from finishing 1 round!); I should have gotten a full round!
+
P.M.
A.
Every minute, on the minute, for 12 minutes:
Minute
1 – Weighted GHD Hip Extension w/BB on back x 8 reps @ 2012
27#
Minute
2 – L-Seated Legless Rope Climb x 1 ascent
Complete,
kind of sloppy L-sit
Minute
3 – GHD Sit-Ups x 15 reps
Complete
B. For
24 minutes at Moderate Intensity:
Heavy
Sled Push or drag (30-45 second effort)
Run 400
Meters
Heavy
Sled Pull (30-45 second effort)
30
Push-Ups
10
pushups shy of 4 rounds – this felt good and got me breathing and blood
flowing, I liked it. I used the butcher sled plus 90# for the drag and went
down and back across the gym. I used 80# on the dogsled for the sled pull and
did it two times, down and back, since once only took 25 sec or so. The sled
pulls are starting to feel stronger so I think I can start adding more weight
next time.
Overall
I am feeling pretty good. My forearms have been really tight lately but
everything else feels pretty great!
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