New Cycle. New beginning.

Today is day one of a new cycle with Cj. Time to get fully focused now.

8:30 am

Endurance Work with Drew

AirDyne: 6-8 for 2:00 on - 2:00 off

1- .59

2- .59

3- .59

4- .58

5- .59

6- .59

7- .58

8- .59

*in miles

Programming for the day


A.
Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest as needed

C.
Three sets for times:
Row 300 Meters
135/95 lb Squat Snatch x 7 reps
Rest 3 minutes

D.
Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets

12:30 pm

A) 170(1/1/f),185,200,210
 -PR's from the high hang and mid

B) 245

C) 1:28(UB), 1:49, 1:53

5:30 pm
D)Using 365 lbs for my max HBBS
225x5
255x3
295x2
330x1
340x1
315x5

12/29

A.
Complete as many rounds and reps as possible in 6 minutes of:
Hang Clean x 4 reps (185/135 lb.)
Handstand Push-Ups x 8/6 reps

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 6 minutes of:
Deadlift x 5 reps (275/185 lb.)
Burpees x 10 reps
Double-Unders x 50 reps

Rest exactly 4 minutes, and then. . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95)
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder

A) 5+4 HC
B) 3+ 44 DU
C) 10 C2B+ 7 Thrusters

Good day today. I can definitely feel the fatigue and lack of fuel from the past couple days though. New cycle begins Monday!

12/28

A.
Take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B.
Take 15 minutes to build to a heavy Clean & Jerk
(same – let feel dictate the loads used)

C.
For times:
Row 500 Meters
Rest exactly 60 seconds
25 Overhead Squats (135/95 lbs)
Rest exactly 60 seconds
50 Kettlebell Swings (32/24 kg – Overhead if possible)
Rest exactly 60 seconds
50 Wall Ball Shots (20/14 lbs)

Please list times individually. For example: 1:28/0:56/1:41/2:02

(For full disclosure…I am using you all to get some data points for a few of my athletes who will be doing a variation of this workout at a team competition this weekend, so thank you for providing us with some help!)

A) 135/155/170/185/205(fx2)/215(f)/220(f)
B) 185/205/22/245
C) 1:44/1:37/3:56/3:06
D) Went swimming for an hour. Did some drill work then.

4 Rounds
2x 25 m Kicks only on the 90 seconds
2x 25 m Swim on the 60 seconds
-rest 1 minute

I suck at swimming. Going to start adding stuff like this 3 times a week or so.

Session at CFME with Zach

Stopped by CFME to get a training session in before I leave tomorrow. If you're ever in the Las Vegas area and need a gym to drop into, go directly to his! 

A) 20 minute EMOM

Odd Minutes:

2 Touch and Go Power Snatches at 170 lbs (80%)

Even Minutes:

3 Touch and Go Power Cleans at 225lbs (80%)

B) 5x3 Back Squats at 295 lbs

C) 2 Rounds

1 minute of Deficit HSPUs

(Focused on slowing down the kip to really work that ROM)

1 minute of GHD Sit-ups

1 minute of Rope Climbs

1 minute rest

 Score:

Round 1: 14/20/2

Round 2: 8/16/1

12/24

Flying home this morning. Decided to get in a quick session before I left Reno.

20 min. AMRAP

1/4 mile AirDyne Sprint(above 6800 rpms)

10 Burpees

30 Double Unders

Score- 9 + 1/4 AirDyne

Woof..

12-22

A.
Three sets, not for time, of:
15′ Rope Climb x 2 ascents
Alternating Pistols x 12-16 reps
Toes to Bar x 12 reps

B.
Six sets of:
Power Clean + Clean
Rest as needed

C.
Back Squat
* Set 1 – 5 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 90%
* Sets 4 – Max reps @ 90%
Rest 2-3 minutes between sets.

D.
Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (24/16 kg)
12 Box Jumps (24″/20″)

11:00 AM

A) skipped

B) 225,235,245,255,265,275(failx2)

-275 is my PC max.

C) 255×5,290×3,330×1,330×1(Bailed on the second)

-First time squatting in 3 weeks

We’ll see how I feel later with the metcon. Felt extra slow today with no drive. Thursday I hit a coach’s WOD up with my fellow UNR coach’s and took yesterday off. Body feels pretty good but those four days in a row just completely wiped me out.

6:00 PM

10-8-6-4-2

BW Bench Press(180 lbs)
Strict Suppinated Grip Pull Up

Coach's WOD

Fun little coach's WOD with UNR CF Team

In teams of two complete

50 Clean and Jerks (185)

Switch partners when second partner completes 40 Double Unders

-rest 5 minutes

30 Muscle Ups for time

Switch partners when second partner completes 12 burpees

Time- 19:07

Mr. Alex Baker and I won the workout! 

Dream team baby!!