Week 5
Tuesday
A.
Every minute, on the minute, for 20 minutes:
Minute
1 – Hang Snatch x 1 rep
Minute
2 – Snatch x 1 rep
*Perform
both movements at 135#
I was failing at 115 during warm-up, so I
did 2 sets at 125 and they felt really good. So then I bumped up at 135 and did
10 complete sets with 135. I failed the hang snatch on set 7 and failed the
snatch on set 4, and twice on set 10 (then I got it on the 3rd
attempt)
B.
Every two minutes, for 12 minutes (6 sets) of:
Strict
Shoulder Press x 2 reps @ 85lbs
Complete
C.
Heavy BB Shrugs w/ straps; 15 reps x 4 sets
125, 135, 145, 145
D.
Three rounds for time of:
12 Toes
to Bar
9
Strict Handstand Push-Ups
6
Overhead Squats (115 lbs)
(Compare
results to September 23rd, 2014)
6:59. The HSPU took the most time. OHS were
a bit wobbly.
4 sets
of the following:
E1.
Single-Arm DB Row @ 2111; 10/arm,
Rest 1min
30, 30, 35,
35
E2.
Standing Abs with band; 10-15 reps, immediately into….
Complete
E3.
Weighted plank hold; 45sec, rest as needed
Complete with 15#
Wednesday
A.
Front Squat, Rest 2-4 minutes between sets
Build
to a tough 1 rep in 7 attempts. If you feel good go for a small PR on set 7
160, 170, 180, 190, 200, 210, 220 – this is
a 5# PR, I just barely got it and my back was rounded L
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x
1 rep
*Sets
1-3 – 70-75% 145
*Sets
4-6 – 75-80%
155
*Sets
7-8 – 80-85%
165
*Sets
9-10 – 85-90% 175 for set 9,
180 for set 10
C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang
Squat Cleans (125 lbs)
9
Burpees Over the Barbell
12
Chest-to-Bar Pull-Ups
3 rounds +
2 cleans. I need to get better at cycling cleans, this should not be too heavy
for me.
+
4min
rest
+
AMRAP
in 6 minutes of:
40
Double-Unders
20 Wall
Balls (30/20 lbs) (Use either a 12# ball to 10’ or 14# ball to 9’)
3 rounds +
13 wall balls (14# ball to 9’)
D.
Reverse Hyper; 15 reps x 4 sets,
Rest 90-2min
Complete
with 60#
Thursday
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
Sets 1
– 3 reps @ 125
Set 2 –
3 reps @ 135lbs
Sets 3
– 2 reps @ 145lbs
Set 4 –
2 reps @ 155lbs
Sets 5
– 2 reps @ 165lbs
Set 6 -
2 reps @ 175lbs
Set 7 –
1 rep @ 185lbs
Set 8 –
1 rep @ 195lbs
Set 9 –
1 rep @ 205lbs
Set 10
– 1 rep @ 210lbs
Complete,
these felt good.
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
(no
deficit this time)
*Set 1
– 8 reps @ 50%
150
*Set 2
– 6 reps @ 60%
180
*Set 3
– 4 reps @ 70%
205
*Sets
4-6 – 2 reps @ 80% 235
*Easing
up the loading and volume this week.
C.
Every 2 minutes, for 6 minutes (3 sets):
Speed
Deadlift x 3 reps @ 65%
Reset
the barbell every time on the floor…do not perform these touch and go.
Complete with 195
D.
Two
sets for max reps of:
4
Minutes of Rowing (for meters)
3
Minutes of Bar Dips @ 10X1
(pause for one second at full extension)
2
Minutes of Shoulder to Overhead (95 lbs)
Rest 4
minutes
*Make
the Bar dips legit – elbow fully extended and hold for a count of “one-one
thousand”.
Set 1 =
996m (2:00.4/500m pace), 30 dips, 25 push jerk
Set 2 =
1004m (1:59.5/500m pace), 29 dips, 26 push jerk
Saturday
I did
Part A and B on Sunday
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch
Balance + Hang Snatch + Snatch + Overhead Squat
*Build
over the course of the five sets.
105, 115, 120, 125 (failed snatch then got
it), 130, 135 (failed hang snatch), 135
B.
Every 2 minutes, for 20 minutes (10 sets):
Front
Squat + Jerk
*Sets
1-2 – 70-75%
150
*Sets
3-4 – 80-85%
175
*Sets
5-6 – 90-95%
195
*Sets
7-8 – 95%
205, failed the jerk
on set 8
*Sets
9-10 – 101+% Used 205 for these
last 2 sets. I wasn’t using jerk boxes because someone was using them, so
catching the weight got really hard. I can’t do this anymore because it
definitely agitated my shoulder.
%=front
squat max
C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row
1,250/1000 Meters
60
Double-Unders
30
Kettlebell Swings (32/24 kg)
15
Strict Handstand Push-Ups
to abmat
10 Toes
to Bar
5 Bar
Muscle-Ups
I did a team met-con on Saturday with the
class.
3 rounds:
30 cal row, 15 box jump (24”), 30 KBS (53#), 15 burpees, 30 DUs (rested after
each round until teammates finished)
*For
most of you, the strict handstand push-ups will be the limiter. If you have to
scale this workout, scale your number of reps there to ensure that you can finish
each set under the 10-minute cap. No recommended rest time here. Just pick a
sustainable pace so that you can finish each set as fast as possible without
the last set being more then a minute off.
Sunday
A.
Every
two minutes, for 16 minutes (8 sets):
Back
Squat
*Set 1
– 5 reps @ 55%
*Set 2
– 5 reps @ 65%
*Set 3
– 3 reps @ 75%
*Set 4
– 2 reps @ 85%
*Set 5
– 2 reps @ 90%
*Set 6
– 1 rep @ 95%
*Set 7
– 2 reps @ 90%
*Set 8
– 1 rep @ 90%
I did Saturday’s part A and B, so I didn’t
do this part
B. “The
2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”
I did
the class workout instead. I built to a max power clean x 2 plus push jerk
combo. My last set was at 185, which I think is a PR for 2 power cleans touch n
go. Doing the push jerks after the split jerks was a really bad idea. The
met-con was team Cindy for 15min, which was easy.
Week
6
Tuesday
A.
Every two minutes, for 20 minutes (10 sets):
Snatch
x 1 rep
*Sets
1-2 – 65-75%
100, 110
*Sets
3-4 – 80-85% 125
*Sets
5-6 – 85-90%
135
*Sets
7-8 – 90-95%
140, 145
*Sets
9-10 – 95-105% 150, 155. This
is a post-injury PR of 5#, and I’m happy because I didn’t have any fails.
B.
Every minute, on the minute, for 8 minutes:
Strict
Shoulder Press x 1 rep
Loads
per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
I took my
%’s off of 105 as a max, so my loads were 60, 70, 75, 80, 85, 90, 95, 100 (this
was super hard)
+
On the
12:00min mark
+
Every 2
minutes, for 6 minutes (3 sets) of:
Strict
Shoulder Press x 1 rep @ 101-105%
I used 100 for these sets because it was so
hard
C.
For
max reps:
:90sec
of Muscle-Ups,
Rest 60 seconds
:60sec
of Muscle-Ups,
Rest 60 seconds
:30sec
of Muscle-Ups
Note
reps achieved for each set.
I subbed Chest 2 Rings because the class
was using the gym space with the pull-up rig. I got 16, 13, and 9 reps…this was
a bit of a clusterfuck because people started walking in and I was trying to
stay out of the way while doing this part.
D1.
Single-Arm DB Row @2111; 3 x 10/each,
(move up in weight from last week)
Rest
as needed
Complete
with 35#
D2.
Strict Toes to bar; 3 x 10 as slow as possible
Complete, did toes 2 rings
E1.
Rope Face pulls; 3 x 15 reps
E2.
Chest supported rear laterals; 3 x 20 reps
I didn’t do
part E, I didn’t know how to sub the rope face pulls and I didn’t know what E2
was, so I just did some shoulder rehab exercises instead.
Optional
Conditioning Session
Preferably
this work would be performed early in the day, at least 3-4 hours prior to
today’s primary work.
Three
sets of:
Run
1600 Meters @ 90% of your 1600 meter PR pace
Rest 2
minutes
Did not
complete
Wednesday
A.
Front Squat, Rest 2 minutes between sets
*Set 1
– 3 reps @ 85-90%
185
*Set 2
– 2 reps @ 90-95%
195
*Set 3
– 1 rep @ 95-102%
210
*Set 4
– 3 reps @ 90-95%
195
*Set 5
– 2 reps @ 95-102%
Failed on 2nd
rep with 205
*Set 6
– 1 rep @ 105+%
215, barely
got it and my back was rounded, I even used less weight than I was supposed to
-Work
from the 1-RM established at beginning of cycle, even if you hit a new PR last
week.
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x
1 rep
*Sets
1-2 – 70-75%
145
*Sets
3-4 – 75-80%
155
*Sets
5-6 – 80-85%
165
*Sets
7-8 – 85-90%
175
*Sets
9-10 – 90-95% 185, 190…these
felt ok actually
C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400
Meters
10 Box
Jump-Overs (30″/24″)
1 Clean
(Power or Full)
Complete with 180 power clean each round =
1,440lbs total…this is 15# total more than last time
*Scoring
– Your total score is the sum of your heaviest successful cleans performed
within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265
+ 0 (FAIL) + 255 = 1855).
Thursday
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets
1-2 – 3 reps @ 60%
*Sets
3-4 – 2 reps @ 70%
*Sets
5-6 – 2 reps @ 80%
*Sets
7-8 – 1 rep @ 90-95%
*Sets
9-10 – 1 rep @ 101-105%
I skipped
this because my shoulder was still bothering me
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift;
touch n go reps but NO BOUNCING
*Set 1
– 8 reps @ 50%
150
*Set 2
– 6 reps @ 60%
180
*Set 3
– 4 reps @ 70%
205
*Set 4
– 2 reps @ 80%
235
*Set 5
– 2 reps @ 85% 250
C.
Every 2 minutes, for 6 minutes (3 sets):
Speed
Deadlift with bands x 3 reps @ 60% bar weight (blue band men, red
band women)
Reset
the barbell every time on the floor…do not perform these touch and go.
Complete with 180# and longer red bands
ghetto-rigged
D.
Reverse Hyper; 4 x 15 @ 25% BSq
Complete with 60#
E.
Five sets for max reps in 3 minutes of:
Row 500
Meters
Strict
Handstand Push-Ups x Max Reps
Rest 3
minutes between sets.
I got 12
HSPU each set. The rows took 1:57.8, 1:57.5, 1:58.9, 1:58.2, 1:57.2
Saturday
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
Balance + Hang Snatch + Snatch + Overhead Squat
*Build
over the course of the six sets. Try to exceed last week’s loads.
115 (failed
snatch but redid it successfully within the 2 min), 120, 125, 130, 135 (failed
the hang snatch), 140 (failed the snatch but redid it within the 2 min)…these
were inconsistent but I did have some solid reps in there
B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as
possible:
Run 800
Meters
2
Legless Rope Climbs (15′)
10
Strict Handstand Push-Ups
15 Ring
Dips
20
Burpees Box Jump-Overs (24″/20″)
I scaled to 2 regular rope climbs and 10
bar dips. My times were 7:12, 7:21, 7:35, 7:43, 7:53. The run took 3:35-3:38 on
the first 4 sets and then 3:45 on the last set. This sucked.
*The
expectation is that you will have at least 2 minutes of rest between sets. If
you are not getting a bare minimum of two minutes of rest per round, please
scale the reps or distances so that you get a bit of rest.
Sunday
A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1
– 5 reps @ 55%
140
*Set 2
– 5 reps @ 65%
165
*Set 3
– 3 reps @ 75%
190
*Set 4
– 2 reps @ 85%
215
*Set 5
– 2 reps @ 90%
225
*Set 6
– 1 rep @ 95% 235
+
On the
16min mark, perform,
+
B.
Every 3 minutes, for 6 minutes (2 sets) of:
Back
Squat x 1 rep @ 101-105%
Failed at 245 both times, even though this
is 5# under my current max. I think I was struggling from travelling all last
week and not doing the back squats in week 5.
C1.
Reverse Hyper; 4 x 10 @ 50% back squat, rest 10sec
Complete
with 120#
C2.
Landmines @ 45lbs; 10/side, rest as needed
Complete
with 45# barbell plus 10# for first set and 15# for the last 3 sets, had to get
a feel for these at first
+
20 sets
@ high effort - on a 90 second interval:
2
alternating db snatch @ 70/50lb
3
"perfect push-up" burpees
4
Pull-ups
5
box jumps – 30/24" - no rebounding
Complete,
my times for each set in seconds = 31, 29, 29, 30, 30, 29, 28, 28, 29, 29, 28,
28, 28, 29, 28, 27, 27, 27, 27, 26
I
definitely need to watch my shoulder over the next few weeks, its been pretty
tight and achy.
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