Workout Log 141008

Today was good.  Got a little behind on time so I couldn't get to everything but still a good day.

Weightlifting

1) Low Hang Snatch 72kg x 3, 78kg x 84kg x 2, 90kg x 2 x 4

I missed  2 sets at 90kg before I was able to nail it.  

2) Low Hang Clean & Jerk 85kg x (2+2,) 92kg x (1+2,) 100kg x (1+2,) 107kg x (1+2)x3

All hangs came from the blocks

3) Overhead Squat 50%x5, 55%x5, 60%x4x4
Notes: Percentage of best snatch. Use a grip narrower than your snatch grip.
4) Clean RDL 65%x5x4
Notes: Percentage of best clean & jerk. Move at a smooth controlled cadence.
Was running short on time so I omitted this for the day.

Gymnastics
3 rounds, each for time:
25 handstand pushups
R1: :57, R2: 1:32, R3:2:32

Notes: Rest 3 minutes between rounds.

Sport
AMRAP 4 minutes:
4 power cleans, 155#/105#
3 front squats, 155#/105#
2 power jerks, 155#/105#
3 bar muscle-ups
4 box jumps, 30″/24″
Rest 1 minute. Repeat for a total of 4 cycles, scoring continuously.

Notes: Scoring continuously means you pick up each cycle where you left the previous one, rather than starting anew.

Score: 9+7, I could only get in 3 rounds before the next class

Aerobic Development
Run 30 minutes @ 6.5-7

Will do later

Workout Log 141007

Courtesy of TZ Strength
Strength

1) Back Squat 5 @ 7, 5 @ 8, 5 @ 9, plus one down set (load drop)

• 315,345,365 

2) Back Squat 70%xYx3, rest 60 seconds between sets

Notes: Y = 40% of total reps from 2 minute test performed 140919.

3) Push Press 6 @ 7, 6 @ 8, 6 @ 9, plus two down sets (load drop)

• 155,185,205

Really, who does 6's

4) Push Press 70%xZx3, rest 60 seconds between sets

Notes: Z = 40% of total reps from 2 minute test performed 140930.
Since I didn't participate in the program at the time of testing this work was omitted

Sport: http://youtu.be/ceiFp9b_lQU
The 400M runs are not trimmed out of the video, so skip ahead unless you want to watch nothing for 2-3 minutes.
5 rounds for time:
10 deadlifts, 225#/155#
20 bar facing burpees
40 double unders
Run 400m

Time: 28:48

Workout Log 141006

I can't breath! I've made some great strength gains over the past 3 months. I focused on Olympic Weightlifting because I would like to do a Weightlifting Competition. However, conditioning pieces have been crushing me and I am back into CrossFit competition mode. So, time to bring back the lungs. My wife and all of my buddies over at CrossFit West Springfield and Crossfit Forward (shout out!) are following the programming of Jacob Tyspkin of TZ Strength. They are paying for the remote coaching to focus on their individual weaknesses. I can't swing that so I will be doing the blog programming. From the looks of it, I got my work cut out for me.

So, I will be tracking all my Workouts on my blog page so you can see what I go through. Enjoy!

Weightlifting:
1) Pause Snatch (below knees) 72kg x 3, 78kg x 2, 84kg x 2, 90kg x 2x4
Notes: Two second pause. Do not rebend the knees after the pause.

2) Hang Clean 87kg x 2, 97kg x 2, 107kg x 2, 111kg x 1x3

• Working on my Hip Clean since I got these long ass arms.

3) Snatch RDL 78kg x 5x5
Notes: Percentage of best snatch. Move at a smooth controlled cadence.
Gymnastics
1) For time:
Handstand Walk 300′   Time 4:50
Notes: Work inside a 4′ wide lane.

2) 3 rounds:

2 minutes max muscle-ups

• R1:14, R2:11, R3:6

Notes: Rest 2 minutes between rounds.

3) 3 rounds, each for time:
30 chest-to-bar pullups

• Didn't get to this. Running out of time so I moved on to the Airdyne Piece.

Notes: Rest 2 minutes between rounds.

Lactate Power/Endurance

Airdyne
10 rounds:
45 seconds building from 105% to 115% FTP
15 seconds @ max effort
60 seconds @ 90% FTP
Notes: Record peak RPMs for each of your 15 second sprints. Remember, FTP is 95% of average RPM from the 60 minute Airdyne test.

I felt good once I got done. The monitor on the Airdyne was broken so I had to feel it out. Sucks but doable.

Test Your Mettle!

I want to start with Thank you.  Thank you for the interest and support of this project. I wouldn't have been able follow through with this if it wasn't for you all those who believed in my potential. 

Alright, time to test.  I know that many of you are still in the midst of the cycle. You have been juggling regular gym programing wherever you train as well life. I get it. Get to the testing piece when you are ready. Break the test pieces up as you see fit, you shouldn't do most of them together in the same day, you're the boss.

Test 1:
30 minutes to find 1 Rep Max Back Squat

Test 2:
Total distance Handstand walk, 3 attempts, then 1 mile Run

Test 3: The PR Train
Perform 1 Snatch Every Minute on the Minute until failure (2 misses at 1 weight)
Starting at 80%, add 5% EMOM.
(5% of the 80%, not the 1RM)

Test 3: The PR Train
Perform 1 Clean and Jerk Every 90 seconds until failure (2 misses at 1 weight)
Starting at 80%, add 5% every 90 seconds.

Test 4: Grace

Test 5: Your choice. Pick the workout that you been saying you are going to do better the next time you do it, and DO IT!

As for me, this was kind of fun. I will try to maintain 1-2 blogs a week. School starts Thursday and that's priority number one with hopes to try out for the NPGL (National Professional Fitness Grid League), In case you been living under a rock. https://www.npgl.com/.  I also hope to get into more Remote Individual/Team/Gym programing. This however will not be a free service.  If you know anyone interested or if you are interested, the same requirements apply. Programming will be developed specifically for the individual vs. standard blog format, your work will be based upon your goals. Whether it being Weightlifting, Conditioning, or just needing stuff to change up your routine.

You will be able to ask questions or submit videos for assessment via email. bj.peyton365@gmail.com.  Ensure subject line contains RCP/Name.

Thanks Again.

RPP Week 6, Day 5

OLY WORK:
20 minutes to find heaviest Clean Complex of:
2 Cleans + 1 Front Squat + 1 Jerk

SUPPLEMENTAL STRENGTH:

HBBS:
60% x 3, 70% x 2, 95% x  3 x 3 sets, rest as needed.

ACCESSORY STRENGTH:
Weighted Hip Etensions
3 x 8
Weighted Ring Dips
3x 6-8

CONDITIONING:
Diane w/ 75 Double Under Cash in/Buy out
75 Double Unders
21-15-9
Deadlift 225/155
HSPU
75 Double Unders

RPP Week 6, Day 4

GETTING HEAVY:
Super set
Romanian Deadlift
5 x 5
Box Jump 30/24
5 x 2

CONDITIONING:
6 Sets of
50 m Sprint (All out)
Rest 2: minutes

Notes: Proper warm up for the sprints is not the strength. Dynamic Hip flexion and extension should be done. Hamstrings, calves, quads and ankles.

I like this:
https://www.youtube.com/watch?v=39qrbAsId7I

RPP Week 6, Day 3

OLY WORK:
Find Heaviest Complex of:
1 Clean + 1 Mid-Hang Clean + 1 Jerk





SUPPLEMENTAL STRENGTH:
Superset Movements:
Overhead Squat
5 x 3

Weighted Ring Dips
5 x 5

CONDITIONING:
10 Minute AMRAP of:
300 m Row
15 Overhead Squats 135/95
30 Double Unders

Rest: 5-10 Minutes

10 Minute Amrap of"
10 Box Jumps 24/20
8 Pull Ups