"JT"... DU Race #3

Tuesday 5-31

"JT"

21-15-9
HSPU
Ring Dips
Push-ups

7:33 PR

Saving legs for my race tonight

Run .5 mile
Bike 11 miles
Run 2 miles

IWT: Power Clean, Box Jumps & DUers > Deadlift, Burpees & DUers

Sunday 5-29

TRAINING:
3 tough power clean
205-215-225
5 box jumps - 24" AFAP
20 double unders AFAP
rest 5 min x 3
+
3 tough DL
415-425-425
5 burpees AFAP
20 double unders AFAP
rest 5 min x 3
+
Deadlift 315# x 15
+
4 sets:
Weighted Dips 100# x 5
Deadlift 315# x 5
Goodmornings 95# x 8

all DUers from PC's were UB... then very broken on the DL... dunno. I really tried to pull the DL fast and get some speed/power work

Heavy IWT Day: Back Squats & C2B Pull-ups > Bench & Upright Rows > Weighted Chin-ups & Dips

Thursday 5-26

IWT's:
3 Heavy Back Squats, rest 10 sec
350-365-375-385-395 405(3) 435(1) 450(1) 465(1)
15 C2B Pull-ups
rest 5 min x 5
+
Waveload Bench 3, 2, 1, 3, 2, 1
315-340-365-335-365-405 425(1) 440(F)
15 Upright Rows, 95#
rest 5 min x 6
+
Waveload Weighted Chin-ups 3, 2, 1, 3, 2, 1
80-100-115-90-110-125
20 Dips
rest 5 min x 6

Good Day!!!

TESTING: Clean & Jerk > Jump, Press, Pull > KB Snatch... Deadlift, Push-ups, Box Jumps

Wednesday 5-25
part 1:

as many reps in 5 min:
1 squat clean - 165#
1 jerk - 165#
21
rest 20 min

part 2:
"jump, press, pull"
Max Broad Jump in inches - 3 attempts in 3 min
6'5-7'8-7'4
rest 1 min

AMRAP Press - 95# - 1 attempt
28
rest 1 min

AMRAP strict chin ups - 1 attempt
16
(jump does not count if any part of your body falls back; press is NO pause allowed at top or bottom, hands "just" outside shoulders on bar; no kip through shoulders or hips is allowed on chin ups - MUST be a pronated medium grip shoulder width)

rest 5 min

BONUS:
AMRAP KB Snatch - 1.5pd in 3 min
20R+20L+15R (15L after time)
(when you put the KB down perform 3 burpees and you must switch hands at that time ONLY)

TRAINING:
as many rounds in 15 min:
9 DL - 155#/100#
12 push ups
15 box jumps - 24/20"
7rds + 9 DL + 9 push-ups finished rd 8 after time

5x3 Bench & Chin-ups > Clap Push-ups & Pull-ups > Sit-ups

Tuesday 5-24
TRAINING:

A1. bench press - 5 x 3 @ 80%; rest 2 min
330-330-335-340-350 (365x5)
A2. strict chin ups - amrap (-1) x 5; rest 2 min
14-12-12-11-13
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
As Rx'ed
C. Anchored Sit Ups
unanchored - 45+30+15GHD

Deadlift - Power Matrix... Bike Trainer

Monday 5-23

Deadlift
8-300
5-390
3-470
1-500
1-520
1-500
5-390

I had 535 on for my third single, but my mind wasnt in it - and I am feeling pretty taxed... tight and sore. Strange for having 2 rest days in a row, but I wasnt just sitting around either - I really need to stretch and roll

Bike Trainer
5 min warm-up
20 min hard
5 min cool down

3x3 Power Snatch & Vert Jump > Power Snatch/Snatch Balance/OHS > KBS & Knee Tucks... Back Squats & HS Walks

Friday 5-20

TRAINING:

A1. Power Snatch - 2-3 x 3; rest 20 sec
165-175-185
A2. Max Vertical Jump - 2-3 x 3; rest 4 min
tall wood box for 2, tall metal box for the 3rd
(10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
135-145-155
C1. KBS heavy x 6; rest 10 sec
100-100-100
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
Tuck Jumps
(go to :30 of video to see the tuck reps - get knees a little higher)

5 RFT
20 Back Squats, 135#
20 yds Hand Stand Walks
14:54

25 GHDx4
10 HSPUx3

IWT: Squat Cleans & Push-ups > Airdyne Sprints... SWIM

Thursday 5-19


TRAINING:
3 squat clean heavy
205-215-220-225(2+1)-225
rest 10 sec
AMRAP Push Ups
65-60-60-50-50
rest 4 min x 5
+
Airdyne sprints:
subbed 45# plate pushes
25 sec @ max effort
Rest 3:35 x 5

8hrs

Swim
300M @ 85-90% (9:15)
50M Breast, 50M free sprints x 2

TESTING: 60 Bar Facing Burpees, 30 OHS - 120#, 10 Muscle-ups

Wednesday 5-18


TESTING:
as many reps in 10 min:
60 bar facing burpees
30 OHS - 120#/80#
10 muscle ups... off my toes

60+30+8

finished the round after time

Press x1, Push Press x3, Split Jerk x1... Duathlon Race #1

Tuesday 5-17

TRAINING:
part 1:
A. Press - build to a tough single in no more than 5 sets from empty bar - rest as needed
260
B. Push Press - build to an easy triple in 3 sets max - rest as needed
260
C. Split Jerk - build to a tough single in no more than 5 sets max - rest as needed
250 ... I was hoping for 275, but I lost a little 'pop and drive' after the press and push press

DU Race #1
Run 2 miles
Bike 11 miles
Run .5 mile

I will post times and splits as soon as they are up

FT 100 reps of: Wall Balls, Chin-ups & Sit-ups

Monday 5-16

TRAINING:
part 2:
for time:
100 wall balls
100 chin ups
100 sit ups

17:22

Abs were taxed after the wall balls and pull-ups then the sit-ups really bogged me down, 7+ min just for them!

100 push-ups after time

3x3 Hang Power Clean, AMRAP Muscle-ups, 2K Row

Friday 5-13

TRAINING:
part 2:
A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min
185-195-205-215(x1)-205-210
B. AMRAP Muscle Ups; rest 3 min x 4
17-15-10-11 off my toes
C. Row 2K
200 SDLHP in 5:03

3x3 Deadlift, Clap Push-ups > Deadlift, Push-ups, Box Jumps > Rows... Bike Ride

Thursday 5-12

TRAINING:
A. Dead Lift - 3 x 3 @ 80%; rest 2 min
425 3x3
B. Clap Push Ups - 10 reps x 3; rest 1 min
As Rx'ed
C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec
C2. 9 push ups; rest 2 sec
C3. 12 box jumps - 24"; rest 3 min x 3
As Rx'ed
D. Row 1 min @ 90%; Row 1 min @ 50% x 5 (runs)
1 min 6pt burpees; 1 min slow jog x 5
(control your breathing in row work - practice keeping breathing high and pace high without redlining)

Bike Ride
35 miles
15.2mph
2hrs 10 min

Split Jerk, C2B Chin-ups, DUers

Wednesday 5-11

TRAINING:
A. Split Jerk - build to a tough double; rest as needed
135-165-185-205-225-235-245-255-265
B. 15 CTB chin ups; rest 90 sec x 3
C. 20 unbroken DU's; rest 30 sec x 5
B+C for 3 sets, then 20 DUers x 2 (none unbroken)

I am pretty sure 265 is a PR for split jerk and I got it 2x. Felt pretty good - go for 275x1 next time

Power Snatch/Snatch Balance/OHS/Hang Squat Snatch, Weighted Dips & Chin-ups > 50 TGU > Bike Ride

Tuesday 5-10

TRAINING:

5 sets:
Power Snatch x 1
Snatch Balance x 2
OHS x 3
Hang Squat Snatch x 2
95-105-115-125-135-140
rest 3 min - weight must go up per set
+
Dips - 2-3 wtd; rest 20 sec
100x3x3
Chin Ups - 2-3 wtd; rest 3 min x 3
100x3x3

7hrs

50 1.5pd TGU slow and steady

1hr

Bike Ride
19 mile bike ride with Joni
1hr 20 min
14mph

7 Sets: AMRAP BWT Bench Press & 20 Rows

Monday 5-9

TRAINING:

part 1:

7 sets:
AMRAP BWT Bench Press (210#)
32-27-20-23-19-16-15
rest 10 sec
Row 200 m @ maximum effort
20 SDLHP
(rest by sitting 6 min inactive)

Mind was not in it today... I thought my reps were way down after the first 2 sets of BP from when I did "Lynne" last weekend, but I had my pull-up reps on mind I guess
Lynne BP @ 210 > 32-22-18-18-18

Bike Ride

Saturday 5-7

Bike ride on Raccoon River Trail in IA
52 miles
3hrs 15min
16mph

Beautiful day! 75* and sunny. Mostly flat, a little windy

RETEST - 10min of: 30 DUers & 15 Power Snatch, 75# > 20min Z1

Friday 5-6

TESTING
as many rounds in 10 min:
30 double unders
15 power snatch - 75/55#

5 rds+30+8
5 rds+30+14 on 4-26... I had atleast 2 sets of UB DUers last time, that made a big difference

Ran 20 min at Z1

IWT: Deadlift & Burpees > Hang Power Clean & Burpees, Plate Pushes

Thursday 5-4
TRAINING:

part 1:
3 sets:
5 tough DL touch and go
405-415-425
8 burpees AFAP - jump explosive/high at top to touch something
rest walk 5 min
+
3 sets:
5 tough hang power clean
185-195-205
8 burpees AFAP - work on speed up and down, barely off ground
rest walk 5 min
+
3 sets:
Airdyne 20 sec @ max effort
Subbed 45# plate pushes for 20 sec, down-back-down in wt room
rest 4:40 off bike
rested 2:30-3min

SWIM... DB Squat Cleans & Ring Dips > Weighted Ring Dips > Back Squats

Tuesday 5-3
TRAINING:

part 2 from Monday:

for time:
12 db squat clean - 45#/h
36 ring dips
24 db squat clean - 45#/h
24 ring dips
36 db squat clean - 45#/h
12 ring dips

9:58
I did hang db cleans, but it was more of a swinging hammer curl + a front squat

Weighted Ring Dips
55x10-65x8-75x5-75x4

Back Squat, just wanted to grease the groove
135x10-225x10-235x10-245x10

WEDNESDAY 5-4
SWIM
150 warm-up
50-100-200-300

Power Clean x1/Push Press x2, Squat Clean 5x2, Heavy KBS & Sit-ups

Monday 5-2
TRAINING:

part 1:

A. Power Clean x 1/Push Press x 2; rest 4 min x 5
225-235-240-245-250
B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min
205-210-210-215-220
C1. KBS - 15 heavy x 4; rest 90 sec
80-90-100-100
C2. Anchored Sit Ups - 30 x 4; rest 90 sec
supersetted C1 & C2 w/ unanchored sit-ups

Deadlift: 3x3 Halting Snatch & Clean Grip - Waveload

Friday 5-1

Halting Deadlift @ 1123, 3x3
Snatch Grip: 135-225-275-300-320*-335*-350*
Clean Grip: 365*-395*-415*
*straps

Waveload Deadlift, 3, 2, 1, 3, 2, 1, 3, 2, 1
425-455-480-455-475-500-475-495-515