General Cycle Week 1: Day 2

Tuesday 2-28

AM TRAINING:
A. 3-Position Snatch (Floor, Knee, Mid-Thigh) - 65% x 3 x 3
B. 3-Position Clean (Floor, Knee, Mid-Thigh) - 65% x 3 x 3
C. Snatch Balance - Max for the Day - 75% of Max x 2 x 3
D. Snatch Pull - 85% x 5 x 3
E. Clean Pull - 85% x 5 x 3

AM TRAINING OUTCOME:
A. 155-155-155
B. 200-200-200
C. 255; 195-195-195
D. 200-200-200
E. 255-255-255

PM TRAINING:
3 sets of:
A1. Standing Ab Wheel
A2. KB Side Bends

PM TRAINING OUTCOME:
A1. as Rx'd
A2. 75# DB

General Cycle Week 1: Day 1

Monday 2-27

TRAINING:
A. Snatch - 80-85% x 1 x 5
B. Clean and Jerk - 80-85% x 1 x 5
C. Back Squat - 75% x 5 x 5

4 sets; no rest:
KB swing high pulls x 8/arm
KB Push-press x 8/arm

TRAINING OUTCOME:
A. 95-125-150-170-185-185-195-200-205
B. 205-225-245-245-250-255-255
C. 325-325-325-325-325

Metcon as Rx'd - 40# KB

IWT: Push Press and Burpees + Deadlift (TnG) and Double Unders

Friday 2-24


TRAINING:
4 rounds of:
3 Push-Press
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)

+

4 rounds of:
3 DL TnG
25 Double Unders
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)

TRAINING OUTCOME:
PP: 225-235-245-255
DL: 475-485-495-505
DU: UB-UB-UB-UB

Deload/Transition Week: Day 3

Thursday 2-23

TRAINING:
A. Clean + 2 Front Squat + Jerk - 60% x 5
B. Front Squat - 60% x 5, 65% x 5, 70% x 3, 70% x 3, 65% x 5, 60% x 5
C. Good Mornings (light) - 3 x 8
D. Sit-ups - 60 total
E. Plate Pushes (Down and Back) x 4; 1min rest b/t sets

TRAINING OUTCOME:
A. 185-185-185-185-185
B. 225-245-265-265-245-235
C. 135-135-135
D. as Rx'd
E. as Rx'd

Deload/Transition Week: Day 2

Tuesday 2-21

TRAINING:
A. Snatch + 2 OHS - 60% x 5
B. Snatch Pulls - 80% x 3 x 3
C. Snatch Push Press - 3 x 5
D. Planks/Hollow Rocks/Planks - 1min each

TRAINING OUTCOME:
A. 95-125-145-145-145-145-145
B. 185-185-185
C. 205-215-225-235
D. as Rx'd

Notes: I need to repemeber to do snatch push-press more often on skill days.

Deload/Transition Week: Day 1

Monday 2-20

TRAINING:
A. Hang Power Snatch + Hang Snatch - 60% x 2 x 5
B. Hang Power Clean + Power Jerk - 60% x 2 x 5
C. Back Squat - 60% x 10, 65% x 8. 70% x 8, 75% x 5
D1. Press - 3 x 8
D2. Bent Row - 3 x 8
E1. GHD Sit-ups - 3 x 15
E2. Kettle Bell Swings - 3 x 15

TRAINING OUTCOME:
A. 145-145-145-145-145
B. 185-185-185-185-185
C. 245-265-285-305
D1. 135-145-155
D2. 155-170-185
E1. as Rx'd
E2. 70#

Oly Assistance, Muscle-ups, and HSPUs for time

Friday 2-17


TRAINING:
A. Clean DL + Mid-Hang Clean + Jerk - 75% x 3 x 3
B. OHS - 85% x 2 x 3
C. Muscle-ups - 1 q 20sec for 10 min
D. 50 HSPUs for time

TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 135-175-195-215-225-235-235-235
C. As Rx'd
D. 5:00

Notes:
MUs are getting easier again. I'm a long ways from where I was the last time I did 50 HSPUs for time. Last time I did this was last April or so and it was around 2:34-36. Of course I didn't do 30 MUs right before either.

Back Squat, Press and Floating Deadlifts

Wednesday 2-15

TRAINING:
A. Back Squat - 85% x 4 x 4
B1. Press
B2. Floating Deadlift - Snatch/Clean Grip

TRAINING OUTCOME:
A. 340-355-360-365*(x3+1)-370*(x3)
B1. 135-155-160-165-135x10
B2. 185-195-205-255-265-275

Notes:
Had to put a belt on for 365 after rep 3 for a 3 + 1. I belted up for 370, but only did it 3 reps. I needed to rest longer between sets to feel recovered. Legs were feeling pretty fatigued by the end.

Oly Linear Progression + OPT IWT

Tuesday 2-14

TRAINING:
A. Clean & Jerk - 79% x 2, 82% x 1 x 2, 85% x 1 x 2
+
B. IWT
5 Rounds of:
3 Hang Power Snatch (Increase load each round)
20 sec Plate Push
rest 4min

TRAINING OUTCOME:
A. 240-250-250-260-260
B. 135-145-160-170-175*

Notes:
Used straps on the last round of the IWT. They helped a bunch. Jerk felt a little out of whack today. Not sure what the deal is. I could definietly feel the heavy FS from yesterday on the cleans.

Oly Linear Progression, Day 10: Snatch, Front Squat, Snatch Pulls, Ab Wheel, DB Side Bends, Rope Climbs and Dips

Monday 2-13

TRAINING:
A. Snatch - 79% x 2, 82% x 1 x 2, 85% x 1 x 2, 93% x 1, 98% x 1
B. Front Squat - 85% x 3 x 5
C1. Snatch Pulls - 105% x 2 x 3
C2. Standing Ab Wheel - 3 x 16
C3. DB Side Bends - 3 x 24
D1. Rope Climbs x 6 acents
D2. Static Dips - BW x 15 x 4

TRAINING OUTCOME:
A. 95-125-155-170-185-195-195-205-205-215(f)-215(f)-215-225
B. FS: 185-235-275(x1)-295(x1)-315-315-315-315-315-315(x2)
C1. 245-245-245
C2. As Rx'd
C3. 70# DB
D1. as Rx'd (worked on a new technique with my feet)
D2. 15-15-15-15

Notes:
The 225# snatch felt like it was the best one of the entire workout. Gotta remember to just stay tight and be violent on the pull. Front Squat took me a couple of sets to warm up to the idea of it. By the 3rd set I felt pretty good. First two sets felt a little "off".

Power Matrix: Press and Deadlift

Friday 2-10

TRAINING:
A. Press: 8-5-3-1-1-1-5
B. Deadlift: 8-5-3-1-1-1-5

TRAINING OUTCOME:
A. 150-170-180-190-195-200-205(f)-170
B. 340-425-495-535-555-570(f)-425

Notes: 1/2 and inch...Half-a-flippin inch from a clean pull of 570#. Oh well...next time...

Oly Linear Progression, Day 6: Clean & Jerk, Back Squat, Clean Pulls, Reverse GHD Leg Raises, Reverse Hyperextensions, & Windmills

Thursday 2-9

TRAINING:
A. Clean & Jerk - 76% x 3, 79% x 2 x 2, 82% x 1 x 2
B. Back Squat + Box Jump - 80% x 4 x 6
C1. Clean Pulls - 100% x 3 x 3
C2. GHD Leg-Raises
C3. Reverse Hyperextensions.
C4. DB Windmills - 3 x 10/side

TRAINING OUTCOME:
A. 230-240-240-250-250
B. 335-335-335-335-335-335
C1. 300-300-300
C2. 15-20-25
C2. 15-20-25
C4. 55#-65#-70#

Oly Skill Day: Snatch DL + Mid-Hang Snatch, Snatch Balance + OHS, Push-Press + Jerk, and Snatch DL

Tuesday 2-7

TRAINING:
A. Snatch Deadlift + Mid-Hange Snatch - 75% x 2 x 4
B. Snatch Balance + Overhead Squat - 77 x 2, 80% x 2, 84% x 2, 87.5% x 2
C1. Push Press + Jerk - 65% x 2 x 3
C2. Snatch DL - 105% x 3 x 3

TRAINING OUTCOME:
A. 95-125-155-175-175-175-175
B. 95-135-175-195-515-225-235-245
C1. 195-195-195
C2. 245-245-245

Oly Linear Progression Day 5: Snatch, Front Squat, Snatch Pulls, Standing Ab Wheel and DB Side Bends

Monday 2-6

TRAINING:
A. Snatch - 76% x 3, 79% x 2 x 2, 81% x 1 x 2
B. Front Squat - 80% x 4 x 6
C1. Snatch Pulls - 100% x 3 x 3
C2. Standing Ab Wheel - 3 x 14
C3. DB Side Bends - 3 x 22

TRAINING OUTCOME:
A. 95-125-155-175-185-185-195-195
B. 185-235-265-295(3+2)-295-295-295-295-295
C1. 235-235-235
C2. as Rx'd
C3. as Rx'd (70# DB)

Notes: Thought I could do a set or two of the FS with no belt. Got to the 3rd rep of the first set and decided that wasn't going to happen. I racked it, put on the belt and then hit two more reps.

RPT: Press, Deadlift and Muscle-ups

Saturday 2-4

TRAINING:
A. Press - AMRAP 90%-85%-80%-70%
B. Deadlift - AMRAP 85%-75%-65%
C. Muscle-ups - 1 every 20 sec - 30 total

TRAINING OUTCOME:
A. 180 x 5, 170 x 6, 160 x 7, 140 x 11
B. 480 x 7, 425 x 10, 375 x 13
C. Had 4 misses. Stayed on pace until rep 20-21. Hit rep 28 @ the 10:45-11:00 min mark. Stalled out and had several misses. Ended up completing 30 at the 13:30 mark. Was on pace fro a 1 min decrease in time from last week, but I ran out of gas.

Notes:
I belted up for the press. Didn't mean to do 170# between the 180# and 160#. I thought I had 160# on the bar. Oh well...will keep the weight the same for the next time I do an RPT.

Bumped up 10# on each set from last RPT DL session. May jump another 10# on each set for next RPT  DL session.

Oly Linear Progression Day 4: Clean & Jerk, Back Squat + Box Jump, Clean Pulls, GHD Sit-ups, Back Extensions, and Windmills

Friday 2-3

TRAINING:
A. Clean & Jerk - 73% x 3+1, 76% x 3+1 x 2, 79% x 2+1 x 2
B. Back Squat + Box Jumps - 75% x 4 x 8
C1. Clean Pulls - 95% x 4 x 3
C2. GHD Sit-ups - 3 x 15
C3. Back Extensions - 3 x 15
C4. KB/DB Windmills - 3 x 10/side

TRAINING OUTCOME:
A. 135-185-205-220-230-230-240-240
B. 225-275-315-315-315-315-315-315-315-315
C1. 285-285-285
C2. as Rx'd
C3. 45-55-65

Notes: No belt today on the Squats.

Oly Skill Day: 3-Position Clean + Jerk, Snatch Balance, Jerk, Clean Deadlift, Hanging Toes-to-Bar, & Topside Half-Moons

Wednesday 2-1

TRAINING:
A. 3-Position Clean + Jerk - 70% x 3 + 1 x 5
B. Snatch Balance - 80-94% x 2 x 3
C1. Jerk - 80% x 2 x 3
C2. Clean Deadlift - 100% x 5 x 3
D1. Toes-to-Bar - 3 x 20
D2. Topside Half-Moons - 3 x 20

TRAINING OUTCOME:
A. 95-135-185-210-210-210-210-210
B. 135-185-195-205-215
C1. 225-240-240-240
C2. 300-300-300
D1. as Rx'd
D2. 45# Plate