Re: AEB Workout Log
 

oly meet today--no individual PR, but a PR total (58 snatch, 68 clean) 126

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front squat triples

95x3
115x3
135x3
155x3
170x3
185x3
200xf (1)

Re: AEB Workout Log
 

backsquat doubles and a ropeclimb metcon. I need to learn how to "j" climb so it doesn't hurt my ankles so badly.

4 rounds of 2 rope climbs 10 SL deadlifts w 16kg per leg.

backsquat jumps:
115x3
145x2
175x2
195x2
215x2
225x2

Re: AEB Workout Log
 

oly today, snatch pr at 62, cleans and jerks sucked, shoulders hurt

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cleaned up to 72, failed 75 3 times

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muscle up practice then 20 minute AMRAP of

6 MU transitions
6 HSPU negatives
9 35# overhead walking lunge

4 rounds + 3 negatives

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shankle complex up to 138 (felt bad today) then 3 minutes of **** effort burpees: 36

shankle jumps
83
103
123
138
83

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squatting yesterday (taking a week off, with 1-2 strength sessions only)

Backsquat jumps:

115x3
145x3
175x2
195x1
215x1
235x1
250x1

No PR, but hit my old PR, and didn't use a belt

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Wednesday was a 20 minute ladder of 140# cleans and muscle-up transitions (1/1; 2/2, etc.) 6 rounds 4 transitions

saturday was a benchmark-y workout, which was kind of terrible for me:

chipper - for time w 20m cap

50 wallball
50 DU
40 box jump 20"
40 T2B
30 C2B
30 burpees
20 cleans @ 103lbs
20 jerks @ 103lbs
10 snatch @ 103lbs
10 MU

I got through 17 T2B, and my DU were just terrible. took me forever to get a rhythm.

Sunday was oly, snatched up to 52 (bad), and cleaned/double jerked up to 68, failing 70 several times on the jerk.

Today was backsquat triples, up to 205, and then 10 minute AMRAP of Cindy: 3 rounds 2 pullups

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klokov day: holy lord my hands hurt, then 6 rounds of 20 strokes on the erg: 1201 meters.

Klokov jumps:
63
73
83
93
98
103
108 (failed the snatch)

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30 105# squat clean and jerks for time (heavy squat Grace). 10.43

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annnnd back to logging.

squatting today--up to 245 for a single then a 1k row time trial (terrible time today) 4.02

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oly yesterday, pretty bad, up to 55 snatch, 65 c&j

DT today--holy heck--18.13 at 105#

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Pistol work, cleans, and 3 rounds of 10 C2B pullups, 10 front squats (115#), 10 burpees. 1 round 7 burpees.

clean jumps
85
105
125
135
145
155
165xfxfxf

pistols (barefoot):
5 in 20 seconds
16 in 40 seconds
26 in 60 seconds
18 in 40 seconds
20 in 40 seconds (with shoes)

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yesterday was oly. focused on muscle cleans and snatches to work on keeping the bar closer.

muscle snatch up to 41, muscle clean up to 50. snatch up to 52 (weak) and clean up to 68.

today was front squatting and clusters:

front squat

15m to establish fast peak of 1
95x
125x2
145x1
165x1
175x1
185x1

then 2 sets of clusters - 1 rep every 20 seconds at 90% of peak, stopping when it gets sort of ugly or questionable

5 set of 1 rep at 168lbs, then 4 singles

then 2 sets of density work - 5-4-3-2-1 at 66% peak, resting 20s between sets (unrack at 15s, squat at 20)

used 125lbs

Re: AEB Workout Log
 

oly tuesday, not that great. snatch up to 57, clean and jerk to 60, clean to 65

wednesday 13.2 again--10 minute amrap 5 shoulder to overhead, 10 DL, 15 BJ @95#. 5 rounds (150 reps)

today was muscle up work then 15 minute amrap of 1 rope climb, 10 handstand thigh slaps, 10 false grip ring dips, 15 hollow rocks. 3 rounds 7 slaps

then oly--stayed very light due to tomorrow (isabel), sets of 3 reps, 12 sets total at 35 and 40.

7 sets of 3 cleans at 40

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Isabel (30 power snatches at 95#) was good--5.54

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competitive class saturday
yoke walk up to 395
power clean up to 165 (squat cleaned 170)
then 2 cleans every 20 seconds at 90%. lasted like 2 rounds

metcon was 3 rounds of 2minute AMRAP wallballs, 2 minute AMRAP burpee box jump, 1 minute rest. worked with Lindsay, 280 reps.

Today was the first in a hybrid program:

hang muscle clean up to a peak of 2:
15
20
25
30
34
39

Power snatch then snatch up to a peak
29
35
40
44
48
50
52
54

power clean, double jerk, squat clean up to a peak
45
50
55
60
65

6 sets of 3 snatch grip romanian deadlifts:
45
55
60
65
65
65

then the cluster from yesterday that I missed:

squatted up to 85kg (45, 55, 65, 75, 80, 85) then: every 20 seconds 1 rep at 90% (75kg), lasted 4 sets then 3 (sore back), then 5,4,3,2,1 at 66% (65kg which should have been 55kg)

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20 minute amrap of 6 deadlifts (scaled to 135), 7 burpee pullups, 10 AKB at 1.5 (scaled to russian), 200m run.

4 rounds, 4 burpee pullups. Not at all ashamed to admit that I scaled everything I could.

Re: AEB Workout Log
 

day 2 of the Hybrid programming yesterday.

Today is a rest day in preparation for tomorrow's competition.

Hang muscle snatch – up to a peak of 2.
15
20
25
30
34
38

Snatch from floor, snatch from low hang – up to a peak set.
29
35
40
44
47
50

Clean – up to a peak of 1
45
50
55
60
65
69
72
75
78xf
78xf

Clean deadlift, clean high pull (2+2) – complete 6 total sets (only did 5)
65
70
70
75
80

Re: AEB Workout Log
 

Rest day Friday

Summer Slam at CFG Saturday on a team with Mike Thomas, Mason Hipp, Adrian Aguire, Krista Cortallini, and Cassie
wod 1:
30 m Farmer's Carry & 60 Hang Power Cleans (135/83)
400 m run
30 m Farmer's Carry & 60 Hang Power Cleans
800 m run
30 m Farmer's Carry & 60 Hang Power Cleans
400 m run
30 m Farmer's Carry & 60 Hang Power Cleans

wod 2:
3 minute AMRAP at each station
Prowler Push (90/70/50)
KB Swings (70/55/45)
Barbell Shoulder to Overhead (135/95/65)
Row (calories)

wod 3:
snatch ladder, 1 minute per lift, 15 seconds to rotate

55, 65, 73, 83, 93, 103, 113, 123, 133, 143

1 mini wod of 8 min amram of hill sprints with a 30# sandbag.
This was all super fun, we came in 20th

Day 1 of hybrid programming Sunday (hard after the competition)

hang muscle clean up to a peak of 2:
33
43
53
63
73
78
83--38

Power snatch then snatch up to a peak
63
73
83
93
103
113--51

power clean, double jerk, squat clean up to a peak
103
113
123
133
143--65
148 xf (clean and jerk only)

6 sets of 3 snatch grip romanian deadlifts:
123
143
153
163
163
163--74


Today was the front squat cluster:

squatted up to 175
(105,125,145,165,175)
then 3 clusters: every 20 seconds 1 rep at 90% (165), lasted 4, 4, then 6 sets

Re: AEB Workout Log
 

oly tuesday:

Day 2 of hybrid programming

Hang muscle snatch – up to a peak of 2.
15
20
25
30
34
38

Snatch from floor, snatch from low hang – up to a peak set.
29
35
40
44
48
51
53
55xf (failed low hang)

Clean – up to a peak of 1
45
50
55
60
65
65
65 (felt super heavy today)

Clean deadlift, clean high pull (2+2) – complete 6 total sets
65
70
75
80
84
84

longer metcon yesterday: 5 rounds, 5 muscle ups (subbed C2B pullups with light and mini band), 10 deadlifts (155), 15 box jumps (24"), 1 minute rest. 19.06.

then did a 20 minute run with Cathryn in the evening

Re: AEB Workout Log
 

competitor practice Saturday--125# snatch, 145# C&J
row 1k--3.53.5
10 minute AMRAP of 10 wallballs, 10 T2B--4 rounds 10 wallballs
row 1k 4.03.5

back squatting yesterday, felt very heavy so just did several sets of 165x3
then

3 rounds
75 DU
50 air squats
25 cal row

20.00

today: front squat to a peak of 1 (195#) (last week was 175x3)

3 rounds:
25 1.5 pood RKB
25 burpees

11.11