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Tag Archives: jerk

New Cycle — master log in excel spreadsheet

9/15/14
Week 1 – day 1 = done

Snatch – full + hang: (160# x 2)8
Snatch Pull: (210# x 3)3
Squat: (305# x 2)6
5 rounds for times
– 10 DL (135#)
– 15 burpees
– run 400 m
* rest 3 min
== (times for non running only. Unsure of exact distance ran)
1:09, 1:04, 1:06, 1:06, 1:05

9/16/14
Week 1 – day 2 = done

C&J + hang clean: 205 x 2, (215# x 2)7
Snatch grip DL (@ 41X1): (205# x 3)3
F.Squat: (245 x 2)6
5 rounds for times
– 5 bar MU
– 5 Ground to OH (185#)
– row 350m
*rest 2 min
= bonk

9/17/14
Week 1 – day 3 = done
rest

9/19/14
Week 1 – day 5 = done

9/20/14
Week 1 – day 6 = done

9/22/14
Week 2 – day 1 = done

9/23/14
Week 2 – day 2 = done

9/24/14
Week 2 – day 3 = done

DL: 295×3, (325 x3)2, (355 x 3,2)
OH press: 115 x 3, (140 x3)4
5 rounds / time
– 3 MU
– 6 shoulder to OH (155#) — dropped from 185 to 155 in round 2
– 9 strict dips
– 12 C2B
= 13:35

wt. dips: 90# x 6,6,5
row 500 m x 4 (rest 2 min) — subbed for 1000 m x 3
~ 1:55 pace on all of them

9/26/14
Week 2 – day 5 = done

Squat (@ 41X1): (275# x 2)6
Snatch — worked to heavy set of 185# x 2
C&J — worked to EMOM x 8 (205# x1)
deficit HSPU (negatives): 2×6

9/27/14
Week 2 – day 6 = done

9/29/14
Week 3 – day 1 = done

Snatch: (170# x 2)6; (165 x 2)2
Snatch pull: (215# x 3)3
10 x
– row 30 sec
– rest/ easy pace, 30 sec
= 1:47 – 1:52 all paces
Squat: 275# x 5, 315 x 3, 325 x 2, (315×2)3
12 min AMRAP
– 40 2x unders
– 2 MU
– 4 cleans (155#)
– 8 push press (155#)
= 5 rounds + 10 2x unders

9/30/14
Week 3 – day 2 = done

C&J: (225# x 2)6, (205# x 2)1 — jerk/squat still feeling heavy after vacation
F.squat (1 + 1/4 reps): 205# x 2, 225# x 2, (235# x 2)4 — 235 felt good
6 rounds (every 3 min)
– 20 burpees
– 10 C2B
– 5 push press (155#)

10/2/14
Week 3 – day 3 = done

Jerk: 185# x 3, 225# x 3, (205 x 3)3 — 225# felt heavy (so weak after vacation)
OH press: (140# x 3)5
8 min AMRAP
– 5 DL (225#)
– 5 HSPU
– 5 strict pullups
= 7 rounds + 5 DL … started to fatigue on HSPU/pullups in round 6-7

finisher: 30 burpee box jump overs

10/3/14
Week 3 – day 5 = done — forgot chalk grr

Snatch: finished with 155# @ 30 sec x 10 — w/o chalk couldn’t grip bar well above 175#
EMOM x 15 – clean x 1
= 185#, 205# x 6, 215# x 8
Squat (1 + 1/4): (275# x 2)3

10/4/14
Week 3 – day 6 = done

“Filthier 50″
50 Box jump overs, 24 ”
50 pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge w/ 75# bar
50 Knees to elbows
50 Push press, 75#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders
= 23:57

DL: 315# x 3, (355# x 3)3

10/12/14
Week 4 = done
All major lifts still down 5-10% from high before heading to Peru. I have some work to do to get them back :<

2/24/14
AM – Squat (@ 2-3 min)
4 – 235#
3 – 265
2 – 285
1 – 300, 315, 335, 350

PM – soccer game

2/26/14
A- Split Jerk (from floor) (rest/need)
3 – 135 (~55%)
3 – 160 (~65%)
3 – 185 (~75%)
1 – 190 (~78%)
1 – 205 (~85%)
(1 – 220 (~90%))X 2

B- 5 min AMRAP
burpee box jump overs (26″) = 60 reps
* compare to ??

Rest 5 min, then
C- 5 min AMRAP
– Clean (165#)
– Jerk (165#) = 18 combined / 36 reps

* missed “D” due to time constraint

2/28/14
* note: workout was odd / light as main gym was closed
A- core and gymnastics work
– back extensions, sit ups, planks
– handstand holds
– handstand walking
– candlestick rollups

B- 6x (@ 90 sec)
Squat x 3 (275# / ~78%)
= done

C- EMOM – muscle ups x 5
5 min, then 1 min of 3 MU

3/1/14
A- CF open 14.1
= 288 (6 rounds + 18 2x unders)
* 11.1 score was something like 5 rounds (~<= 225 reps)

B- 6x OTM
– squat clean x 4 (185#)

C- row 3000 m (nice and easy)

2/3/14
A- F.squat x 2 for 7 OTM
= 245# / 85%

B- Press – 5×5 @ 125# /80%
rest 2 min b/w sets

C- work up on push jerk 8-10 min
to (205# x 2)x3

Evening – soccer game

2/5/14
A- 2x / untimed
– 10 kipping HSPU
– 10 candlestick rollups
– 8-10 GHD ext (3011)
* focus on movement efficiency / technique

B- 5 min ARMAP
1 – clean (225#)
1 – Muscle up
2/2, 3/3 …
= 3 rounds + 4 cleans (long walks b/w movments)

REST 5 MIN, THEN:
C – 5 MIN AMRAP
– 3 snatch (135#)
– 6 T2B
– 9 BJ (24″) = 4 rounds + 6 T2B (long walks b/w movments)

REST 5 MIN, THEN:
D – 5 MIN AMRAP
2 – thrusters (135#)
2 – burpees over barbell
4/4, 6/6 …
= 8/8 + 1 thruster
* really started slowing down on thrusters in round 3-4

E –
row 2k (easy pace) ~= 8:20
stretch / mobility

2/7/14
A- 10 min AMRAP (Open 11.4)
– 60 bar facing burpees
– 30 OHS (120#)
– 10 MU
= 108

B- Squat (@ ~2min)
6- 235
4- 270
2- 300
1- 320
2- 300
4- 285
6- 255

2/8/14
A- 3x / untimed
– HS walk – 10 m
– skin the cat x 5
– GHD extensions (30X1) x 8

B- for time:
5 – ground to OH – 205#
10 – ground to OH – 185#
15 – ground to OH – 135#
20 – ground to OH – 115#
= 8:43 (should have scaled a bit)

rest 7 min then
C- 7 min AMRAP [7 min of open 12.1?]
– 30 double unders
– 15 snatches (75#)
= 4 rounds + 30/5

D- row 1500 m, stretch

1/20/14
A- 6x (@ 2 min)
f.squat x 1 (255# / 89.5%)

B- 12 OTM
clean and jerk x 1
= 205# (84%) x 6; 215# (88%) x 6

C- for times
10 ground to OH (185#) — didn’t do; rotator cuff bothering me
rest 2 min
10 ground to OH (155#) =~ 50 sec
rest 2 min
10 ground to OH (135#) =~ 45 sec
rest 2 min

D- 4x
row 250 m = :50, :51, :52, :53
rest 60 sec

1/22/14
A- 3x (untimed)
* focus on form and efficiency
– 10-12 kipping HSPU
– 50 double unders
– 5 bar muscle ups

B- 12 OTM
snatch x 1 (165# / 85%)

C- on continuously running clock:
C1: – row 500 m
– 25 burpees over erg = 3:44

@ 6 min, C2: 3 rounds for time
– 12 push press (135#)
– 12 T2B = 3:17 or 3:27 (don’t remember)

@ 12 min, C3: 3 rounds for time
– 20 lunges (135# front racked)
– 10 box jumps (24″) = 2 rounds ~ 4:30, rest until C4

@ 18 min, C4:
– row 500 m
– 25 burpees over erg =~ 4:20-4:30

D- cool down / stretch

1/26/14
A-
10 min work to heavy push press – to 215
8 min push-jerk – to 225
6 min split-jerk – 225# x 1,1,1,1 (@90 sec)

B- DL (@ 2-3 min)
10 – 185#
10 – 225#
8 – 275#
6 – 295#
4 – 315#

C- Squat (@ 2 min)
6 – 215
4 – 250
2 – 285
max – 285 = 4

1/27/14

1/2/14
A- 20 min work on snatch
= warmup; 135# 3×3 (@90 sec); 155# 2×2; 175 x 1,1,1; 185; 190-F (didn’t stand it up)

B- 15 min work on C&J
= muscle clean 135# 5×3; 155 x 2; 185 x 2,2; 215 x 1,1,1

C- F.squat (@ 2-3 min)
3 – 225
2 – 235
2 – 245
2 – 245

D- row 1000m (cool down)

1/3/14
TEST!
With a running clock:
– 5 min row for meters = 1356 m
– 4 min to establish 2RM F.squat = 245#
– 4 min to est. 1RM shoulder to OH = 225#
– 5 min burpee BJ-over (24″) = 48

post – bike 10 min

1/5/14
A- 8x (@ 2 min b/w last rep and first rep)
Snatch x 3 (155# / 80%)

B- 5x (@ 2 min)
jerk x 3 (185# / 75%)

C- 5 min AMRAP
burpee BJ-over (24″)
= 57

1/6/14
A- 5x (rest/need)
3 pos clean (power, hang, below-knee)
= 185#, 205# x 4

B- 4x
max reps power clean (155# / ~60%) in 30 sec
rest 90 sec
= 9,9,7,8

C- 8 OTM
f.squat x 2 (225# / 78%)

D- work to 80% squat (265), then
3 rounds / time
– 3 squat (265#)
– 15 C2B
= 2:45 … pullups cut a bit short. no chalk; kept slipping off bar

1/7/14
A- 3x (untimed)
– MU 3-8 = 6,6,5 (loosing some grip w/o chalk)
– HS hold 30-60 sec
– 2x under 50

B- 12 OTM
– snatch x 1 + hold bottom position for 3 sec
(145# / 75%)

C- 6 rounds
45 sec row = mostly in 220-230 m range, fell to ~200 last 2 rounds
15 sec rest
30 sec strict HSPU = 14 to 9
30 sec rest
45 sec BJ overs (24″) = didn’t count, unbroken work
15 sec rest
30 sec dips = 10-15+
30 sec rest

1/10/14
A- 10 min work to heavy strict press — to 155# x 1,1
– 10 min work to heavy push press — to 205# x 1,1

B- 2x for times
– row 300 m
– 25 OHS (95#)
– rest 3 min … = 3:04, 2:49

C- Squat (@ ~2min)
6 – 225#
4 – 265
2 – 295
280# x max reps = 4 (form started breaking down)

D- play around with thrusters and MU

1/11/14
AM – 1.5 – 2 hour hike w/ dog

A- 3x (untimed)
– 15 C2B
– HS walk
– 10-12 T2B

B- 5x for times
– 5 squat cleans (205#)
– 10 C2B
= 1:11, 1:25, 1:32, 1:45, 2:00

REST 5 MIN, THEN:
C- 5x for times (ONLY DID 3)
– row 250 m
– 5 snatch (135#)
= 1:55, 2:00, 2:14

REST 5 MIN, THEN:
D- 5 min AMRAP — skipped

** Feeling pretty beat up / tired after this week **

12/20/13
A- Squat (@ 2-3 min)
5 – 255
3 – 285
1 – 305
3×2 – 295

B- muscle snatch x 1 (rest/need)
= 115, 135, 135, 135, 145 (slight dip)

C- 5x (rest/need)
hang snatch x 1 (155#)

D- 5x (rest/need)
power clean + push jerk (185#)

E- 12 min OTM
– odd – row 250 m
– even- 10 T2B

12/21/13
hike

12/23/13
A – snatch – @ 2 min
2 sets; ~70% (135#) x 3 reps
6 sets; ~80% (155%) x 2 reps

B – Jerk balance 3×3 (155#)

C- F squat @ 2 min
3 – 230 (80%)
2 – 245
1 – 265
3 – 245
2 – 260

D -12 days of Xmas (easy version)
1. squat clean (95# — all bar weights)
2. push press
3. SDLHP
4. ring dips
5. pullups
6. wall ball (20#)
7. hang snatch
8. back squat
9. deadlift
10. box jumps
11. T2B
12. burpees
= stopped (~14:30); back was tightening after 10 rounds
Felt good but didn’t want to push my back after long travel; est total would have been about 20 min

12/27/13
A- C&J x 2 reps (rest/need)
– 135, 135, 155, 155, 185, 185

B- Filthy 50
=~ 20 min

PM – 3+ hour hike

12/28/13
stretching

12/13/13
A- Squat (@ 2 min)
5 – 245
3 – 285
1 – 305
4×2 – 295

B- “MoFo” Jerk 5×5 (@ 2 min, 80%)
= 185# x 5,5,5,5,3 (missed last 2 reps)

C- (5) -> 2 rounds for times
row 500 m
12 HSPU
4 MU
rest 4 min
= 3:25, 3:40

work on kipping HSPU for 5-10 min

12/14/13
hike w/ Sophia

12/15/13
A- Quickly work to 85% snatch 1RM, then
6×1 snatch OTM @165# (85%)

B- Quickly work to 85% C&J 1RM, then
6×1 C&J OTM @215# (85%)

C- 5x (@ 2:30-3 min)
F.squat x 2 (245#)

D- 2x
– 25 unbroken pullups
– max 2x unders (was terrible –like 50 ish… need to focus)

12/16/13
A- Cardio work
– row 1000 m (1:50 pace); rest 4 min
– row 500 m (1:50 pace); rest 2 min
– 3x run 0.5 mi (3min, 3:09, 3:09); rest 3 min b/w

B- 5x
– DL x 5 (275#) (@ 2011)
– BJ x 5 (36″)
– rest 1 min

C- 10 min OTM
– Odd – 5 SDLHP (95#)
– even- 10 thrusters

12/18/13
A- 20 min snatch work
to 185#, 195-F

B- 15 min C&J work (focus on technique)

C- F.Squat (@ 2-3 min)
3 – 230
2 – 245
1 – 260
3 – 245
2 – 260

11/8/13
A- ~10 min core work

B- 8x (@ 2-3 min)
snatch balance + 2 OHS
= 135#, 135, 155, 155, 175, 175, 175, 155

C- for time
25 HSPU
50 double unders
20 HSPU
50 double unders
10 HSPU
50 double unders =~ 7:00 – 7:30

11/10/13
A- Squat (@ 2-3 min)
5- 255, 265, 275
3- 275, 285
1- 295, 315, 315

B- Jerk (@ 2 min)
185# x 4,4,4,3
** thumb was bothering my a lot on these

11/11/13
A- 3x / times
– 15 C2B
– row 250 m
* rest 3 min b/w rounds
= 1:20, 1:21, 1:22 (drag at 10,8,9 respectively)

B- 5x (@ 2min)
F.squat 2 x 1+1/4 reps
185#, 205 x 4

C- 20 min OTM
– 3 power clean (135#)
– 5 burpees
= nice and easy

11/12/13
A- 5x Snatch (@ 2 min)
155# x 3

B- C&J
155# x 3, 3; 185# x 2, 2; 205# x1 OTM for 10 min

C- intervals on the bike (knee was bothering me, so not rower)
D- mobility

10/11/13
A- 6x (2-3 min rest)
– halting snatch grip DL + hang snatch + high hang snatch
= 135#, 135, 145, 145, 155, 155

B- 3x OHS x 3 (@ 2 min)
= 155# x 3

C- Squat (@ 2 min)
5 – 245
3 – 275
1 – 305
8 x 3 – 235

D- timed
50 2x unders
10 HSPU
40/8
30/6
20/4
10/2 =~ 4:19

10/12/13
A- 6x hang clean (above knee) + hang clean (below knee)
(rest 2-3 min)
= 205, 215, 215, 225, 225, 225–F rep 2

B- Jerk (@ 2 min)
5 – 135
3 – 165, 165
2 – 185, 185
1 – 205, 215

C- 20 min OTM
min 1 = max set pullups (stopped at 39, then worked down—like 2 each of last 2 sets)
min 2 = max HSPU (stopped at 12, then worked down)
min 3 = 3 power cleans (165#)
min 4 = row 200 m

10/13/13
hike w/ dog ~ 2 hr

10/14/13
A- 5x (2-3 min)
F.squat x 2-3 (@31X1)
= 205# x 3, x2 – 215, 225, 225, 225

B- 3 rounds / time
row 500 m
30 burpees over erg
= 14 min

Rest 6 min, then:
C- for time:
10 reps of bear complex (135#)
= 6:21

10/15/13
A- cardio work
– jumping rope 2 min on 2 min off x 3
– interval biking 15 min

B- 15 min OTM
– snatch x 1
= 95#, 115 x 2; 135 x 3; 155 x 3; 175 x 3; 185, 185-f, 155

C- 15 min OTM
– clean and jerk x 1
= 135# x 3; 175 x 3; 185 x 3; 205 x 3; 225-F,F (was getting bar up but not out of hole)

D- cool down / mobility

9/30/13
A- 3 rounds (untimed)
– 12 GDH extensions
– 15 GHD sit ups
– ~30 sec HS hold

B- Snatch x 5 (for time) – rest 2-3 min
1 – 115# ~ 12 sec
2 – 135 ~ 20 sec
3 – 155 ~ 30 sec
4 – 175 ~ DNF – 4 reps

C- 6 rounds for time
– 4 Clean (205#)
– 12 C2B
– 6 HSPU
= 5 rounds (cut off due to missed rep on clean) = 16:41

10/1/13
A- 10 x
– row 250 m
– rest 1 min
= :49 – :52

B- Thrusters (135#) 5×5
rest/need

10/4/13
A- 6x (rest 2-3 min)
– halting snatch grip DL + snatch pull + power snatch + hang snatch
(do not release bar during sequence)
= 135#, 155# x 5

B- over 7 sets, build to 90-95% 1RM split jerk
= 155 x 3, 165 x 3, 175 x 2, 185 x 2, 195 x 1, 205 x 1, 215 x 1

C- Squat (@ 2 min)
5 – 260
3 – 275
1 – 300
10 – 225
8 – 225
7 – 225

10/5/13
A- 8x (rest ~2 min)
– F.squat (@31X1) + f.squat (no tempo)
= 165#, 185, 205, 225, 235, 245, 245, 225

B- 3 rounds for time:
– 10 power clean (135#)
– 20 walking lunges (135#)
– 10 strict pullups
= 14:04

10/7/13
A- 10 min OTM
– power snatch x 3
= 115#, 115, 135, 135, 155 x 6

B- 5x
– 6 TGU (3 each, 55#)
– rest 60 sec
– 12-15 T2B
– rest 60 sec

C- 3x
– 8 dips (@30X2)
– rest 90 sec
– 15 GHD sit ups
– rest 90 sec

10/8/13
A- 4 min AMRAP:
1 clean (205#)
1 C2B
2 cleans
2 C2B
… = 4/4, + 5 cleans

REST 4 MIN, THEN:
B- 4 min AMRAP:
1 clean (155#)
1 C2B
2 cleans
2 C2B
… = 5/5, + 1 C2B

C- bike 15 min