Day 79-106

Over the past month I’ve started the transition from strength training to conditioning and body movement work. My two year plan to make it to the CrossFit Regionals was to maintain conditioning but have a heavy focus on strength and then in the last few months before the Open get my conditioning to my best level yet. So far so good.

Day 79

7 sets of 3 Front squats. Hit a max of 300.
4 sets of 3 back squat. 295, 305….
24k pull ups 8, 8, 9, 7.
GHD 11, 15, 15.
Get up sit up 4 sets of 12 with the bar.

Day 80
3 position clean 185, 195, 210, 225
clean pulls 3’s 255, 275
behind the neck jerks 135, 185, 225, fail 275 switch to front jerks, 275, 295 fail x 2, 295 make.
Good mornings 135 x 5, 185 x 3, 205 x 3 x 2.
toes to bar 23, 11, 7, 6.

Day 81
Back squat 10 sets of 3 max out at 355
Front squat 245 x 3 x 4
pull ups 24k 10, 12, 9, 7
GHD sit ups 20 x 4

Day 82
Heavy single snatches 185, 205, No chalk 225 miss x 4
C+J 225, 245, 265, 280
Front squat 295, 315, 330
3 rounds of 10 KB swings and 10 box jumps for speed. 2:00.

Day 83,84,85
Rest (Travel days)

Day 86
5 x 5 back squat 305
5 x 5 front squat 225, 275
3 rounds of turkish get ups 53 lb. and 10 L sit pull ups.
3 rounds of 10 kb swings 70 lb. 10 box jumps, 10 dips.

Session 2
12 minute amrap 75 pound snatches and 50 jump rope

Day 87
Bench x 3 at 225. 10, 8, 10.
Hand stand pushups 5 x 5
Ring dips 3 sets of 10
Pushups 4 sets of 25
1 mile run.

Day 88
Jackie with chest to bars. 9:30.

Day 89
5 sets of 3 muscle up
Dead lift 345, 8, 5,6
workout got cut off.

Day 90
Snatch triples, 135, 155, 175, 185
Grace 2:25

Day 91
18 minute AMRAP
50 KB swings at 70, box jumps, double unders, thrusters with the bar, calorie row, ring dips and then I made it through 25 pull ups before time expired.

Day 92
Back squat 5 x 5. 295, 315, 325, 335, 345 (PR)
Front squat 225 x 5, 275 x 5, and then 275 x 3 x 3
Push press 5 x 5, 135, 185, 195, 195, 200

Day 93
Clean and jerk doubles, 135, 185, 205, 215, 225, 245, 255 for 3 sets of 1.
7 rounds of 10 wall balls and 10 kettle bell swings at 28 kilos. 4:55.

Day 94
Rest.

Day 95-98
?

Day 99
Snatch doubles, clean doubles, weighted pull ups, GHD

Day 100
Jerks (285), back squat 3 x 10, handstand pushups.

Day 101
Block snatches 2’s. 185. Block cleans. 255.
EMOM
5 thrusters 135, 5 box jumps. On minute 8 I did 10 of each and then on minute 9 I went back to 5 but the tank was emptied.

Day 102
3 rounds of 10 turkish get ups with 53 lb. 10 chest to bar pull ups.
Dead lift 5 x 5 at 295, 385, 405, 405 (x3), 385.
7 rounds of 1 minute hard 1 minute easy on the stationary bike.

Day 103
Rest

Day 104
18 minute AMRAP
10 pistols
50 jump rope
10 thrusters with 50 lb. dumbbells
20 kettle bell swings 70 lb.

Day 105
Altitude hill farmer carries for about a mile with 50 lb. dumbbells
5 sets of handstand pushups 10 x 4 and the last set was 9.
4 sets of max pushups.

Day 106
8 minute AMRAP
10 burpees
10 dumbbell snatches 50 lb.
10 kettle bell swings 70 lb.

Session 2
body building stuff, curls, back work, bent over floor touches 50 lb. DB.

Day 78

3 position snatch (hip, knee, full) at 95, 115, 135, 145, 160, 170 (missed full but hit the second attempt) , 170.

Snatch pull x 3 at 205, 215, 230

Snatch press 5 at 135, 5 at 185, 5 at 205 4 at 215, 3 at 235

8 60 yard sprints with 50 seconds rest in-between.

 

Session 2

2 rounds of overhead squats at 95 pounds and chest to bar pull ups.  You have 3 minutes to complete the rep scheme in order to move on to the next 3 minutes.

0:00-3:00 minutes is 10 overhead squats and 10 chest to bars.

3:00-6:00 is 12 each.

6:00-9:00 is 14 each.

so on and so on…

I got to my last set of 14 chest to bar pull-ups and got 1 rep before the timer hit 9 minutes.  Total score was 131.

Day 76

Very interesting day.  I was doing bench with a partner and he ended up tearing his pec muscle so we had to cut the workout short and go to the ER.

Before the workout ended I did 4 sets of 5 on bench at 265, 275,275,275.

Day 75

Extra day of rest really turned things around for me.  My motivation came back and my workout felt good.

Warm up with 2 rounds of 10 kettle bell swings and 10 box jumps.

Snatch 5, 5, 3, 3, 1, 1.  Sets of 5 were at 165.  3’s were at 185 which really didn’t go well and then singles at 195.

Clean and jerk 5, 5, 3, 3, 1, 1.  Sets of 5 were at 205, 3’s at 215, and singles at 235.

Back squat 3 sets of 5 at 295, 305, 305.

 

Session 2

8 minute AMRAP of 10 snatches at 95 and 10 bar facing burpees.   I completely lost track of how many rounds I did.

Day 74

Since I had been feeling really fatigued both mentally and physically I decided to take another rest day.  The only thing I did was a few sets of air squats and pushups for a bit just to get some blood flowing.

Day 72

Snatch 1 full + 1 knee hang + 1 hip hang, 5 sets at 115. I have been feeling really drained mentally lately so I just wanted to move some light weight fast.

Power clean 1 + 1 knee hang clean + 1 jerk. Weight was 185 for 5 sets.

Stiff legged dead lifts 4 sets of 5-8 at 265.

Front squat 3 x 3 at 255.

Session 2
Jump rope for 10 minutes
Row for 10 minutes
Rolled out and stretched.

Day 71

Snatch 5 sets of 2. 155, 185, 185, 185, and missed the first at 195 and hit the second.

Clean for 1 and then 2 jerks for 5 sets. 245.

Bench press 3 sets of 5 at 245, 255, 255.

Back squat 3 sets of 5 at 315.

Session 2

100 wall balls
100 pull ups
100 pistols

Didn’t have a lot of intensity tonight. Time was about 23 minutes.

Day 70

10 sets of max handstand pushups. Reps were ranging from 11-3.

Went for a PR on my 2k row. My old time was 7:07 so I kept about a 7:05 pace until I hit a wall with about 380 meters left. I think mentally and physically I’m starting to drain a bit.