151104

Wednesday- **depending on back, let me know on tuesday and we’ll adjust if needed

Snatch- 1/min for 15 min @ 5 @ 75%, 5 @ 80%, 3 @ 85% , 2 @ 85-90% off feel, video review and critique b/w each

5@187: no misses

5@200: no misses

3@210: make, miss, make

1@220: make

1@230: miss

Most consistent I've been. Wanna go 15/15 of course, but I'll take it. 

+

Snatch Balance- 2/min for 10 min @ 195-235#- focus on speed under the bar

Complete. 

Added 5 lbs each time. Missed at 210. Stayed at 220 for last 3 sets to focus on speed. 

+

For time:

40-30-20-10 Wall Ball, 20#

20-15-10-5 Toes to Bar

6:00 

+

Run 10 min @ EN2 (HR 130-150)

Avg hr 150: 

1.7km

Triple under practice. 

Tied PR at 20 secs. 

Did 5-6 sets of 10. 

About 1:2 work/ rest 

151103

Tuesday

A. High Hang Snatch w/ 3 sec pause in bottom, 1 rep/2 min for 10 min **no more than 205, perfect receiving position

205 across (x5)

B. L-Sit Rope Climb, 6 x 1 reps, rest 2 

min

1.1.1

1.0.0. Last 2 : three quarters and 1/2 way. 

C. 5” Deficit HSPU’s- 3/30 sec for 5 min

3.3.3.3.3

3.2.1.1.1

Gotta get better. 

D. CTB Pull Ups- 5/20 sec for 5 min, rest 5 min and repeat (10 sets total

1st set:

0-1: 5.5.5

1-2: 5.5.5

2-3: 5.5.5

3-4: 5.5.5

4-5: 3.3.3

2nd set:

0-1: 5.5.5

1-2: 5.5.5

2-3: 3.3.3

3-4: 3.3.3

4-5: 3.3.3

Sets of 3 were broken in singles at times. No excuses. Gotta get better. 

 

+

3 rounds for time:

Run 400m

12 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

10 Push Press, 155#

9:14

Triple under practice

4 out of 5 sets under 30 secs. 

Best set 21 secs. 

Stringing together more. 

151102

Monday-

Back Protocol #1

Complete. 

+

A. 3-Position Snatch (High Hang, Below Knee, Floor), 1 set/2:30 for 6 sets **focus on keeping shoulders retracted the entire time.

Worked up 215(X1), but completed 205 for 3. 

B. Power Clean x 1/min for 10 min @ 75-92%, video review each one.

245-285. Made 285 on 9th, missed on 10th

Receiving position getting better. 

C. Snatch Pull w/ no straps or hook grip, 2, 2, 1, 1 rest 2 min

245, 255, 260, 270

+

Air Bike 1:40 @ 25-50 Watts higher than last week

rest 20 sec

x 3

rest 2 min

x 2

(6 sets total)

First set: 480

Second set: 400-440

Triple under practice: getting more consistent. 

Did some accessory core work:

10 to 1 superset (for quality) of barbell v ups and rotation in static hold on GHD 

151031

Saturday

Back Warm Up #2

Cossack Squat 2 x 10/side focusing on stretching adductors

Relaxed Iliopsoas stretch 1 x 2 min/side **lay on boxes or something w/ butt hanging off, pull one knee to chest and let other leg hang off for a slow relaxed stretch

Arch Body Hold- 3 x 30 sec, rest as needed

Hollow Body Hold- 3 x 30-40 sec, rest as needed

Complete. 

+

A. 3 Muscle Ups/35 sec for 10 sets

Complete. 

B. 3-part pause muscle snatch, 1/45 sec for 10 sets, mod weight perfect positions

115-125 

Love this. 

C. CTB Pull Ups, 3 x 15 Unbroken, rest as needed

Second set was best set. This was harder than I expected. First and third sets had trouble keeping rhythm. Staying tighter though. 

+

(separate session if possible)

PM

3 sets

Row 500m @ 1:45/500m

10 Burpee Box Jumps, 20”

rest 60 sec b/w sets

1:43.1 row, 2:20

1:44.7 row, 2:22

1:45.3 row, 2:22

+

3 sets

Row 500m @ 1:45/500m

75 Double Unders

rest 60 sec b/w sets

1:45.4, 2:44

1:45.8, 2:43 (unbroken)

1:46.2, 3:09

+

Triple under practice

151030

W5

Friday-

Back Prep Warm Up Protocol #1

**if pain with any of these, stop

Child’s Pose- 3 x 60 sec

Prone Extensions- 3 x 60 sec

Superset

Bird Dog w/ 5 sec hold at top, 3 x 5-10/side

Dead Bug w/ 5 sec hold at bottom, 3 x 5-10/side

Dead bugs were awesome. Really got me engaged in core. 

+

A. Tall Snatch, 5 x 3, rest 90 sec, light weight foot work

115. 

B. Snatch Balance, 3 x 3, rest 2 min, moderate weight, foot work

Worked up to 205

C. OH Squat @ 33X1, 5 x 3 reps, rest 3 min **perfect positions, focus on scapular retraction and depression in the OH position.

235, 240, 245, 255, 255

Tempo got a little sketchy (time between reps) descent and hole were solid. 

D. Single Leg RDL w/ bar, 3 x 10/leg, rest 60 sec b/w legs, add weight as needed

45, 65, 95

D. Head Stand Hold- 4 x 40 sec, rest as needed- https://www.powermonkeyfitness.com/videos/headstand-hold

Complete. 

E. Chin Over Bar L-Sit Hang- 4 x 20-30 sec, rest as needed

Complete.

Triple unders: 

Sets of 10 for time:

26 sec, 22 secs, 20-21 secs

Last set. Was able to hit 5+3+2 on last set. Getting more consistent. 

Side note: 

Jen was right. It was SI. I popped it back in place yesterday afternoon. Was lairs, by not painful. Jen taped it up as well to engage glutes. Wrist is almost negligible now. 

Fun day of work. Looking forward tomorrow. 

151028

Wednesday-

Snatch- 1/min for 15 min @ 5 @ 75%, 5 @ 80%, 3 @ 85% , 2 @ 85-90% off feel, video review and critique b/w each

185

200

210  third rep, back popped, locked up. It was in first pull, as I pushed through ground. Tried SI techniques, thought it felt a little better. 

+

Snatch Balance- 2/min for 10 min @ 185-225#- focus on speed under the bar

185-205  back seemed to be ok

+

For time:

9-7-5

Muscle Ups

Snatch, 185#

Did 9. Then on second snatch, back popped again, same position (first pull). Was hard to bend over. 

Did some McKenzie extension exercises when I got home. Thinking its a small disc bulge. No radicular symptoms. Just localized. 

+

Run 10 min @ EN2 (HR 130-150)

Frustrated to say the least, but I guess it could be worse. Gonna drill out the back extensions and see how I feel Friday. Comp next Saturday is not a priority. Sticking to the plan. Train and get ready for open. Stay healthy. 

If I'm better, we'll see about Mobile. 

This week was a good week (except for yesterday). I just have to stay positive. 

151027

Tuesday

A. High Hang Snatch w/ 3 sec pause in bottom, 1 rep/2 min for 10 min **no more than 185, perfect receiving position

185. No misses. 

B. L-Sit Rope Climb, 5 x 1 reps, rest 2 min

Got all 5. Was tough, but got it. 

C. 5” Deficit HSPU’s- 3-5/30 sec for 5 min

5.5.4.2.1

2.1.1.1.2

Have to force myself to start off with 3 next time I do this, and be consistent. 24 ain't gonna cut it. 

On side note: did sets of 3 right after. Wasn't getting my head through fast before. Clicked today; know I'll do better. 

D. CTB Pull Ups- 5/25 sec for 5 min, rest 5 min and repeat (10 sets total)

First set: complete

Second set got to 44. Ripped pretty good. Stoked with how these are progressing. Just gotta stay conscious with positioning. 

+

3 rounds for time:

Run 400m

10 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

10 Push Press, 155#

8:46

Triple under practice. 

Worked on rhythm/technique. 

Had fun today. Getting better. 

151026

Monday-

10 min Practice

Ring Swings w/ Towel

Ring Support Holds

Complete 

+

A. 3-Position Snatch (High Hang, Below Knee, Floor), 1 set/2:30 for 6 sets **focus on keeping shoulders retracted the entire time. 

Worked up to 215. Got 215x1. Getting better. Had miss at 185. Position position position. Slowly getting more consistent. 

165, 175, 185, 195, 205, 215. 

B. Power Clean x 1/min for 12 min @ 75-90%, video review each one.

245x2, 255x3, 265x5, 275x2. No misses.

 

C. Snatch Pull w/ no straps or hook grip, 3, 3, 2, 2, rest 2 min

255, 270, 280, 292. 

+

Air Bike 1:40 @ 25-50 Watts higher than last week

rest 20 sec

x 3

rest 2 min

x 2

(6 sets total)

First 3 sets: between 460-480 watts

Sec 3 sets: between 410-460 watts

Triple under practice:

Did sets of 10 for time. 

Fastest was last set. 25 secs. PR so far. Making progress. Wanna get these unbroken. 

Good day of work. Had fun. 

151025

Sunday-

60 min mobility

Worked mostly shoulders, some hip flexors and posterior hip capsule 

151024

Saturday

A. 3 Muscle Ups/45 sec for 10 sets

Complete. Backswing is better. Just gotta stay more hollow through turnover. 

Shoulders were more fatigued than I expected. 

B. 3-part pause muscle snatch, 1/45 sec for 10 sets, mod weight perfect positions

Complete. 115-125. This was best thing I could've done. Realized my grip width has been too narrow. Also, felt like I could stay over bar better. 

+

(separate session if possible)

3 sets

Row 500m @ 1:47/500m

12 CTB Pull Ups

5 Man-Makers, 35#/H

rest 60 sec b/w sets

(1:46.0) 3:02

(1:47.0) 3:25

(1:47.1) 3:18

CTB were not solid. Gotta get better. 

+

3 sets

Row 500m @ 1:48/500m

12 Toes to Bar

20 Power Clean & Jerk, 75#

50 Double Unders

rest 60 sec b/w sets

(1:46.5) 4:18

(1:48.3) 5:04

(1:49.6) 5:23

Gotta be able to push harder. No excuses. Fatigued or not. 

CTB and toes to bars should be unbroken every time. 

Triple unders:

10 in 29 secs was best trial. Not a PR. But getting more consistent and efficient. 

151023

W4

Friday-

10 min Practice

Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill

and Hollow Body Position/Hollow Rocks

Complete 

+

A. Tall Snatch, 5 x 3, rest 90 sec, light weight foot work

Complete. Worked up to 95

B. Snatch Balance, 5 x 3, rest 90 sec, moderate weight, foot work

Worked up to 185

C1. OH Squat @ 33X1, 5 x 3 reps, rest 3 min **perfect positions, focus on scapular retraction and depression in the OH position.

C2. Kneeling Jump to Plate- 5 x 2-3 reps b/w each set of squats

4 plates. 

225, 225, 225, 240, 245. Wrist wasn't too bad. Positioning felt better than expected. 

D. Snatch Pause Pull, 3 x 3 @ 100% 1RM Snatch **pause @ just above knee for 2 sec

Complete, 245 across. These were tough. 

D. Head Stand Hold- 4 x 40 sec, rest as needed- https://www.powermonkeyfitness.com/videos/headstand-hold

Complete 

E. Chin Over Bar L-Sit Hang- 4 x 20-30 sec, rest as needed

Complete. 

Triple under practice 

151021

Wednesday-

Snatch- 1/min for 15 min @ 5 @ 75%, 5 @ 80%, 3 @ 85% , 2 @ 85-90% off feel, video review and critique b/w each

185 no misses. 

205 2 misses

215 2 misses. 

Not sharp today. 

+

Snatch Balance- 2/min for 10 min @ 185-225#- focus on speed under the bar

185 across. 

+

For time:

5 Muscle Ups

21 Dead Lifts 285#

7 Muscle Ups

15 Power Cleans, 235#

9 Muscle Ups

9 Snatch, 185#

**1 bar- strip a set of 25’s after finishing each movement

20:30. Total demolition. Just mentakly beat down today. 

Must have missed 9-10 snatches. No exaggeration. 

+

Run 10 min @ EN2 (HR 130-150)

Got done at 9:25. Needed dinner. Run tomorrow. 

Long day. 

151020

Tuesday

A1. Split Position Press @ 30X3, 5 x 6-8 reps, rest 1 min **normal split stance, don’t alternate

A2. L-Sit Rope Climb @ 21X1, 5 x 1 reps, rest 2 min 

A1: 145x6, 145x6, 135x6, 135x5, 135x4

A2: 1-4 complete. 5 got to top, reached and slid down rope 

B. 5” Deficit HSPU’s- 3-5/30 sec for 5 min

Did 5, 4, 3, 2, then did 1 every 15 seconds. 

C. CTB Pull Ups- 5/30 sec for 7 min **focus on tight positioning

Complete

+

3 rounds for time:

Run 400m

10 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

6 Ring HSPU’s

10:51

Goal was 10:00 or less :-/. Last set of ring HSPU were rough. Butterfly ring pull-ups are still tough. Better every day. 

+

Triple under practice. 

Complete 

151019

Monday-

10 min Practice

Ring Swings w/ Towel

Ring Support Holds

Complete. 

+

A. 3-Position Snatch (High Hang, Below Knee, Floor), 1 set/2:30 for 6 sets **focus on keeping shoulders retracted the entire time. 

Worked up to 205. Had 2 misses. 

B. Power Clean x 1/min for 12 min @ 75-90%, video review each one.  **I want you to widen your grip out about .5-1 inch on each side.  This will make set up a little harder b/c arms are now shorter but will put you in a better position in the power position and hopefully allow you to have a better rack position

Worked 245-275. Had one miss at 275. 

C. Snatch Dead Lift w/ no straps or hook grip, 3, 3, 2, 2, rest 2 min

245, 265, 280, 290

+

Air Bike 1:40 @ 10 min TT + 25-50 Watts

rest 20 sec

x 3

rest 2 min

x 2

(6 sets total)

First set averaged around 450

Second set: around 400. Got rough fast. Pain cave! Ha

+

triple under practice 

Worked on stringing together. Got five today. 

151018

Sunday-

60 min mobility

Complete. Noticed pec minor tight, and need to improve internal rotation in right hip. Might be one of reasons back leg on jerk tries to rotate out. 

151017

Saturday

A. 2 False Grip Strict Pull Ups + 1 Strict Muscle Up + 3 Muscle Ups + 3 Ring Dips + 10 sec Support hold w/ good external rotation- 1 complex/2 min for 6 sets

Completed 3/6 complexes. Weak at maintaining false grip. Will get it. 

B. Seated Barbell Z-Press @ 30X3, 4 x 8-10 reps, rest as needed

115, 115, 115x7, 105x7, 105x6. 

Will make sure to start better next time. Underestimated how rough that would get. Ha 

C. Front Rack Reverse Lunge off 45# plate, 5 x 6-8/leg, rest 60 sec b/w legs

205, 215, 225, 235, 245

+

(separate session if possible)

3 sets

Row 500m @ 1:48/500m

12 toes to bar b/w towel in feet

15 Snatches, 75#

7 Burpee Box Jump Overs, 30”

rest 60 sec b/w sets

3:23, 3:49, 3:46. Wiped out on box on second round. :-/

+

3 sets

Row 500m @ 1:48/500m

12 CTB

20 DB Thrusters, 25#/H

60 Double Unders

rest 60 sec b/w sets

4:05, 4:41, 4:52

Chest to bars were not solid. Gotta get better under fatigue. 

Pretty tough breathing in afternoon session. Was tough day for me today. Didn't have much pep, but pushed through. 

+

Triple under practice

Best set of 10 was 27-28 secs

151016

W3

Friday-

10 min Practice

Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill

and Hollow Body Position/Hollow Rocks

+

A. High Hang Snatch x 2 + Snatch Balance x 2- 2 sec pause in bottom position for all 4 movements, 6 sets building focus on technique over weight

Worked up to 205

B1. Frankenstein Squat @ 33X1, 5 x 3 reps, rest 3 min **arms straight out in front

B2. Kneeling Jump to Plate- 5 x 2-3 reps b/w each set of squats

225, 245, 265, 285, 295x1

4 plates+25. 2-3 reps each. 

C. Wall Facing HS Hold- 4 x 60 sec

Complete 

D. Head Stand Hold- 4 x 40 sec, rest as needed- https://www.powermonkeyfitness.com/videos/headstand-hold

Complete. 

E. Chin Over Bar L-Sit Hang- 4 x 20-30 sec, rest as needed

Complete

+

20 min Run @ easy pace

2.374 miles

+

Triple under practice. 

Worked on doing ten for time. Fastest was :26, which is best I've ever done. Gonna keep getting this faster.