Monday- 10/31/11- Week 11/8

Week 11 Oly- 
-Snatch-85% x 1
-Clean & Jerk x 1
Note: This is your max week and the work leading up to Saturday will be light.  Take the time to warm up very well and do extra mobility.  You guys will do the accesory work each day except Thursday.  After your Oly work that day just spend time rolling out, mobilizing, and getting your body ready for Saturday.  With the lighter loads you will be using, focus on speed and perfect technique.  Mentally prepare yourself the entire week for Saturday, and Good Luck!

Week 8 Deloading Oly (*Reduce weight by 10% from last week)
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom*- 120
-Push press + jerk behind neck + jerk- 5 sets; 2 sec hold in split*- 160
-Jerk dip squat- 5 x 3*- 220
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
-5 sets: Athlete has 1 min to complete 30 KB swing (2/1.5), with 1 min rest b/t sets.  After the 1 min rest of the 5th set, complete 1 clapping push up for each KB swing not completed.- 30 each round, first 4 sets were UB, fifth set was 21/9, got last swing right at the 1 min mark 
-100 V-ups for time- 4:34, ouch
-Mobility-done

Thursday- 10/27/11- Week 10/7

Week 10 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Hang clean high-pull- 75% x 2 x 3

Week 7 Oly
-Clean & Jerk- 80% x 2+1 x 5- 170...cleans feeling good, some of the jerks were pressed out but the weight fells really light
-Clean pull- 90% x 3, 95% x 3, 100% x 3- 195, 205, 215
-Snatch balance- 5 x 2- 133, 153, 163 (f), 163 (f), 163 (f)....prolly should have gone back down to 153 and worked on speed and technique but that would have made too much sense, 153 felt really light, mentally checked out at 163

+
-4 rounds each for time of- Run 400m, 10 muscle ups; rest 1:1- started raining and it was getting cold outside so decided to stay indoors instead (oh yeah, pussed out like a boss!)...did 4 rounds of 2 rope climbs, 10 box jumps 24"- 2:45, did not have to stand up on box, nice quick wod...focused on efficiency on rope climbs
-Mobility- done

Wednesday- 10/26/11- Week 10/7

Week 10 Oly
-Power snatch- heavy single
-Power clean & jerk- heavy single
-Clean pull- 95% x 2 x 3
-Back squat- 85% x 1 x 3

Week 7 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 155, 179, 185, 195, 195- felt much better today, making progress with pulls and jerks are feeling strong
-Hang snatch high-pull, flat footed- 4 x 4- 133
-Front squat- 85% x 3 x 5- 215

+
-3 sets- 30 GHD sit ups, 30 back extension; rest 1 min- all sets UB
-10 min row or run @ Z1- done
-Mobility- done

Tuesday- 10/25/11- Week 10/7

Week 10 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Hang snatch high-pull- 75% x 2 x 3

Week 7 Oly
-Snatch - 80% x 2 x 5- 120, really been trying to pick apart what is wrong with my pulls in the snatch and clean over the last couple days...I have always had a problem with jumping foward and I think there are a couple different things that are causing me to do that- not finishing the second pull, and not hitting full knee extension coupled with over exaggeration of hip extension thereby banging the bar off my legs and causing it to go forward.  Tried to focus on these issues today and made some progress.  Although in the fourth set I was overthinking it and missed several reps.  The fifth set I tried to just lift the weight and did much better.
-Snatch pull- 90% x 3, 95% x 3, 100% x 3- 135, 140, 150
-Snatch push press + OHS- 2+1 x 5 sets- 155, 175, 185, 195 (f), 190 (f), 185...kept pushing the bar in front of me on the push presses with 195 and 190 and missing the reps, 185 felt light and the OHS was super easy, mental on the push presses

+
-4 sets- Row :30 sec for max Meters, Max consecutive HSPU (head to floor, hands on floor); rest 3 min- total 733 meters+reps, got a few kipping HSPU but still need a ton of work on them
-Tabata T2B- 7
-Mobility- done, shoulders are tight from the oly work and metcons this week

Monday 10/24/11- Week 10/7

Week 10 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Snatch pull- 95% x 2 x 3
-Front squat- heavy single

Week 7 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 115, 115, 125, 125, 135...over thinking the snatch and once i got to 135 i could barely power snatch it, missed it twice before hitting what could have been the ugliest power snatch ever...very frustrating because I know im getting stonger but my technique in the first two pulls on cleans and snatches has gone to crap...nothing i can do except keep working and focusing on technique and not weight
-Push press + jerk behind neck + jerk- 5 sets; 3 sec hold in split- 157, 177, 177, 177, 177- weight felt light, little bit of moving the feet during the hold
-Jerk dip squat- 5 x 3- 243
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
-12 min AMRAP- 7 ring dips, 14 pull ups, 21 double unders- 9 rounds + 14 pull ups, was able to keep moving most of the time, good wod
-3 sets- Max time L-sit hold, 20 supermans with 1 sec hold at top; rest 60 sec- :34, :36, :35
-Mobility- done

Saturday- 10/22/11- Week 9/6

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5

Week 6 Oly
-Snatch- after 60%, singles up to heaviest for day with 3-5% increases per set- again missed 155 several times
-Clean & Jerk- after 60%, singles up to heaviest for day with 3-5% increases per set- cleaned 195 but missed the jerk twice
-Pause back squat- 3 x 2- ran out of time
-SLDL- 4 x 5- ran out of time

+
-50 burpees for time- 1:49, the only bright spot of training today, 6 seconds faster than last time
-Mobility- did very brief stretching, I came straight from work to the gym today b/c we were going to a surprise party for my friend and had to be there by 6:15.  I had a good warm up and everything felt loose and ready.  The past couple weeks I have noticed that I have really been banging the bar off my hips in the second pull.  Also I have been jumping forward alot lately, which has always been an issue of mine, but seems to be getting worse lately.  During my first couple warm up sets I really made an effort to pull my knees back and pull the bar into my thighs and let it glide up my legs during the second pull.  With the lighter weights I was able to do this, and everything felt smooth.  Then as soon as I put  135 on the bar, I went right back to banging the bar off my legs.  I went up to 155 quickly since I was running short on time, and even with the bad technique I got under it easy but just couldnt stand it up.  I tried 5 or 6 times growing more and more frustrated with each attempt.  Then I gave up and went to c&j.  I was upset with myself and very frustrated- which is not the best mindset for oly lifting.  I went up to 195 quickly and got the clean.  Then I missed the jerk twice.  I was running out of time so I just did the 50 burpees and got them in 1:49 which was 6 seconds faster than last time.  I gotta get my technique on point and stop trying to lift heavy weight with bad form.  Time to check my ego and get myself right.  Days like today suck, but they definitely make you better if you focus on solutions and not the problems.

"Before success comes in any man's life he is sure to meet with much temporary defeat and, perhaps, some failure.  When defeat overtakes a man, the easiest and most logical thing to do is to quit.  That is exactly what the majority of men do." - Napoleon Hill

...i aint quitting!

Thursday- 10/20/11- Week 9/6

Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high-pull- 70% x 3 x 3

Week 6 Oly
-Clean segment pull (1", knee, hip, finish) + clean- 1+1 x 4 sets- 185, 185, 195, 205, 205
-Clean & Jerk- 75% x 2+1 x 5- 162
-Clean pull- 85% x 3, 90% x 3, 95% x 3- 185, 195, 205
-Snatch balance- 5 x 2- 155, 155, 155, 155, 165

+
-2 Rounds for time- Row 250m, 20 over the box jumps (24/20)- 3:39
-3 sets- 15 weighted GHD sit ups, 15 weighted back ext, heavy as possible; rest 60 sec-45, 45, 55
-Mobility- done

Wednesday- 10/19/11- Week 9/6

Week 9 Oly
-Power snatch- heavy single
-Power clean & jerk- heavy single
-Clean pull- 90% x 3 x 3
-Back squat- 95% x 1

Week 6 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 155, 179, 185, 185, 195
-Hang snatch high-pull, flat-footed- 4 x 4- 135
-Front squat- 83% x 3 x 5- 210

+
-5 sets- Sled push 20 m (45/25), sprint 20 m back to start, sprint 20 m back to sled, sled pull 20 m back to start, begin in prone position; rest 2 min- most sets were :23, one set was :31 when I dropped the harness, floor was super slick
-Strict T2B- 3 x 20; rest 1 min- UB, UB, 11/9
-Mobility- done

Tuesday- 10/18/11- Week 9/6

Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang snatch high-pull- 70% x 3 x 3

Week 6 Oly
-Snatch segment pull (1", knee, hip, finish) + snatch- 1+1 x 4 sets- 125, 135, 140, 140
-Snatch- 75% x 2 x 5- 115
-Snatch pull- 85% x 3, 90% x 3, 95% x 3- 130, 135, 140
-Snatch push press + OHS- 2+1 x 5 sets- 155, 185, 195 (f), 195, 205 (f)

+
-5 rounds for time- 6 wall walks, 60 double unders- 10:59
-GH raises- 3 x 10- didnt do these
-Mobility- didnt do mobility, felt horrible today

Monday- 10/17/11- Week 9/6

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Snatch pull- 90% x 3 x 3
-Front squat- 90% x 1

Week 6 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 115, 125, 135, 140, 145(*new pr for power snatch and this complex)
-Push press + jerk behind neck + jerk- 5 sets; 2 sec hold in split- 157, 167, 177(*new pr for this complex), 177, 185 (f)
-Jerk dip squat- 5 x 3- 243
-Jump squat- 25% (of back squat) x 3 x 3- 72
+
-10 sets- Max consecutive muscle ups, upon failure rest precisely 1 min before next set- 38 reps
-Hollow hold- 3 x Max time; rest 1 min- :55, :32, clock stopped in the middle of last set- i think it was approx. :30
-Mobility- done

Saturday 10/15/11- Week 5 max/Week 8/Week 9

Week 5
-Snatch- after 60%, singles up to heaviest for day, with 3-5% increases per set
-Clean & Jerk- after 60%, singles up to heaviest for day, with 3-5% increases per set
-Pause back squat- 3 x 2
-SLDL- 4 x 5

Week 8
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Back squat (last weeks pause bs wt) x 2 x 3
-SLDL - 4 x 5*

Week 9
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5

+
-50 burpees AFAP

Thursday- 10/13/11- Week 8/5...and 9 for Koby

Week 8 Oly
-Clean & Jerk- 70% x 2+1 x5
-Clean pull- 85% x 3 x 3
-Snatch balance- 4 x 1*

Week 5 Oly
-Clean segment pull (1", knee, hip, finish) + clean- 2+1 x 4 sets- 155, 165, 165, 183
-Clean & Jerk- 70% x 3+1 x 5- 155
-Clean pull- 80% x 3, 85% x 3, 90% x 3- 170, 185, 195
-Snatch balance- 5 x 2- 135, 135, 155, 155

Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high-pull- 70% x 3 x 3

+
-did Fran for the AOW testing today, pr'd by 5 sec with 3:06.  I have a ton of excuses for why I didnt get sub 3 which include coming off the pull up bar after doing 20 and starting to walk back to the thruster bar, only to have Zac (who was judging me) look at my with a puzzled look on his face and tell me I had one more pull up, as well as several other bone head moves on my part.  However, after thinking about it, I know we havent been conditioning much, this was my 4th day on and I was already sore, we did a bunch of oly lifting before Fran, and I still got a pr.  I plan on doing Fran again in about a month and staying in the gym until I get sub 3.  No more bonehead moves, and making myself stay on the dang pull up bar and HTFU!
-GH raises- 4 x 8
-10 min row or jog @ Z1
-Mobility

Wednesday- 10/12/11- Week 8/5

Week 8/5 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 133, 153, 173, 183, 183
  Week 8- 4 sets; 3 sec pause in split*
-Hang snatch high-pull, flat footed- 4 x 4- 133
  Week 8- 3 x 4*
-Front squat- 80% x 3 x 5- 200
  Week 8- 80% x 2 x 4

+
-3 rounds for time- 10 HSPU (plates and abmat), 10 pistols, 10 box jumps (30/24, regional standards)- 4:03
-Max Abmat sit ups in 2 min- shoulders on floor at bottom, chest touches knees at top- 96
-Mobility- done

Week 8/5

Week 8 Oly
-Snatch- 70% x 2 x 5
-Snatch pull- 85% x 3 x 3
-Snatch push press + OHS- 1+1 x 4 sets*

Week 5 Oly
-Snatch segment pull (1", knee, hip, finish) + snatch- 2+1 x 4 sets- 111, 121, 135, 135
-Snatch- 70% x 3 x 5- 105
-Snatch pull- 80% x 3, 85% x 3, 90% x 3- 125, 130, 135
-Snatch push press + OHS- 2+1 x 5 sets- 135, 155, 165, 175, 185

+
-For time- 50 double unders + 5 rounds- 10 burpees, 15 T2B + 50 double unders- 7:35
-Weighted back ext- 3 x 20- as heavy as possible- 45
-Mobility- done, felt strong today especially with pulls, need to focus on pulling knees back and not banging weight off hips, the PP/OHS 2+1 @ 185 was the heaviest I have gone in a while and I felt like I had more in me especially on the OHS.  Met con was good, T2B got tough and I should have stayed on the bar and gotten bigger sets on the last 2 rounds, but still a great wod!

Monday- 10/10/11- Week 8 Deloading/5

Week 8/5 Oly
*-Reduce weight by 10% from last week
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 95, 115, 125, 137, 137
   Week 8- *
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 133, 133, 153, 163, 163
    Week 8- *
-Jerk dip squat- 5 x 3- 243
    Week 8- *
-Jump squat- 25% (of back squat) x 3 x 3- 72

+

-In 6 minutes- Row 500m, Max muscle ups with remaining time- 16 MU
-Russian Twist on GHD- 4 x 20 (10 each side), as heavy as possible; rest 1min- 20, 30, 45, 53
-Mobility- DONE

Saturday- 10/08/11- Week 7 Max/Week 4

Week 7
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set
-Pause back squat- 3 x 2
-SLDL- 4 x 5

Week 4
-Snatch- 80% x 1 x 3
-Clean & Jerk- 80% x 1 x 3
-Pause back squat- 3 x 2*
-SLDL- 3 x 5*

Thursday- 10/06/11- Week 7/4

Week 7 Oly
-Clean & Jerk- 80% x 2+1 x 5
-Clean pull- 90% x 3, 95% x 3, 100% x 3
-Snatch balance- 5 x 2

Week 4 Oly
-Clean pull- 75% x 3 x 3- 165
-Clean & Jerk- 65% x 3+1 x 4- 140
-Snatch balance- 4 x 2*- 135

+

-For time- 21/15/9 reps of burpees, pull ups- 2:53
-L-sit hold- 3 sets for max time- :37, :30, :25
-Mobility- done, best I have felt all week! I havent been taking a shake before bed since the games because I hadnt been doing much conditioning, but after feeling terrible this week I drank one last night.  That was also the first day I had taken the SFH brand fortified protein.  I felt much better in the gym today so I'm definitely going to keep taking the nightly shakes before bed on all days prior to training.

Wednesday- 10/05/11- Week 7/4

Week 7/4 Oly

-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split
                                                               - W4- 4 sets; 3 sec pause in split*- 177
-Hang snatch high-pull, flat-footed- 4 x 4
                                                    - W4- 4 x 4*- 111
-Front squat- 85% x 3 x 5
                   - W4- 78% x 3 x 4- 195

+
-did the back squat (bw is 155, but did 245), snatch (135), and 400 m run (200m out-n-back in 1:09) tests for AOW today, that makes 8 down just got Fran and the row/burpee to go
-For time- 50 double unders,  5 muscle ups, 40 du, 4 mu, 30 du, 3 mu, 20 du, 2 mu, 10 du, 1 mu- 4:47, terrible
-GH raises- 3 x 8- done
-10 min row @ Z1- just did 5 min
-Mobility-done
-no energy, felt achy all over...whatever, got it done...still thankful for the ability to train

Tuesday- 10/04/11- Week 7/4

"When I see a problem, when it gets tough, I don't get soft man.  I ain't giving up.  Ain't no turning back man.  I'm gonna stay strong.  It's time to go hard, or it's time to go home."- "Walking on Water" by Lecrae

-Great article for attitude in weightlifting- 
http://www.cathletics.com/articles/article.php?articleID=47

 Week 7
-Snatch- 80% x 2 x5
-Snatch pull- 90% x 3, 95% x 3, 100% x 3
-Snatch push press + OHS- 2+1 x 5 sets

Week 4
-Snatch pull- 75% x 3 x 3- 110
-Snatch- 65% x 3 x 4-100
-Snatch push press + OHS- 2+1 x 4 sets*- 155

+

-5 sets AFAP- 10 burpees, 100 m sled drag (45/25), pull forward 50 m out, pull backward 50 m back; rest 3 min- sets ranged from :47-:51 sec, approx. 50m
-50 Weighted K2E for time (25/15)- 2:04, used 20# med ball and made standard knees above waist
-Mobility- done

Monday- 10/03/11- Week 7/4

Week 7/4 Oly

*- Reduce weight by 10% from last week

-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom
                                                 -W4- 4 sets; 2 sec pause in bottom*- 125
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split
                                                           W4- 4 sets; 5 sec hold in split*- 135
-Jerk dip squat- 5 x 3
                       -W4- 4 x 3*- 205
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
- Did the AOW tests on Muscle ups, HSPU, Double unders, L-sit, Pistols today.  5 down 5 to go.
-Weighted C2B pull ups- 5 x 1; rest 2 min- 41, 46, 53, 63, 68- should have gone a little heavier on these
-Max pull ups x 1- 50 PR!
-Hollow rocks- 1 min on, :30 sec off x 3- got the first min UB, not so much on the last two sets, these hurt so good
-Mobility- done, pretty sore today, took a while to get loose and warm