Week 9 - 3 weeks of loading while we lead into week 12 testing
A1. Front Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 70-75%
A2. HSPU *kipping* - 5 x 10-15 reps rest 2:30 minutes
B. Hang Cleans - 5, 5, 5, 5, 5 @ 70-75% of 1RM clean rest as needed
C. Glute Ham Raise - 4 x 10-12 rest 90 seconds
+
15-20 minutes of HSW, Double Unders, Wall Walks etc.
EXPLANATION OF CLUSTER
Do 1 rep, rest 10 seconds, 1 rep, rest 10 seconds 1 rep -- over to you wall 10-15 HSPU rest 2 minutes x 5 total sets
A1) all at 225
ReplyDeleteA2) 15, 15, 15, 15, 13 all unbroken
B) all at 185
C) 12, 12, 12, 12 all with 25# plate
A1) Front Squat Cluster:
ReplyDelete135-135-140-140-140
A2) HSPU: 10-10-10-10-10
First 3 rounds did rx last 2 rounds to one ab mat.
Started stringing 3-4 at a time but then I was doing 1-2 at a time last two rounds.
B) hang cleans:
90-90-95-95-100
Felt good but still pausing before the hit which I think is killing my momentum....
C) 12 for all 4 rounds
Skill work:
10 min hs holds and hs walk work
10 min Emom of 30-40 doubles every minute
A1) 135, 145, 150, 155, 160
ReplyDeleteA2) 15, 15, 15, 12, 14 all unbroken to floor
B) 115, 115, 120, 120, 120 -- felt good!
C) 4x12
+
10 min HSW work and a few wall walks. Needed to get to work!
Mobility
ReplyDeleteA1. Front Squat - 5 x 1.1.1 (ten seconds between reps in the cluster) @ 70-75% of 1RM (193-206lbs)
A2. Handstand Pushups - 5 x 10-15 kipping [sub: kipping to 2 ab mats (1st round); strict to red bands hanging from the rig (rds 2-5)
Results:
205 lbs; 0 HSPUs *all no reps--couldn't lock out, so I switched from ab mats to banded from the rig :-( :-( *
205 lbs; 10 HSPUs
205 lbs; 8 HSPUs
205 lbs; 8 HSPUs
205 lbs; 6 HSPUs
*this sucked ass; all I could think of during this was, "I want to quit CrossFit"; HSPUs are getting worse, which I didn't think was possible; strained my left wrist somewhere in here between the HSPUs and the front squats; front squats were pretty good (even in my nanos)--got good and low, but tipped forward a tiny bit, which I could feel in my wrist*
Hang Cleans - 5 x 5 reps @ 70-75% (150-161lbs)
Result: all @ 155 lbs
*tough holding my grip with my tender wrist and a bit slow through some of the reps, but pretty good on most of the reps*
Glute-Ham Raises - 4 x 10-12 [sub: 4 x 15 reverse hypers]
Result: all at 180 lbs
*I'm not even close to doing a G-H raise--start to cramp in my hamstrings immediately :-( *
Skill Work: handstand holds, wall walks, double under practice
*I felt good coming into today--healed and well-rested, ready to attack, didn't end that way*
A1) Front Squat Cluster: 135-135-135-135-135 These were tough but got through them.
ReplyDeleteA2) HSPU: 10-10-10-10-10 (RX 3 rounds unbroken of 10)
B) Hang Cleans: 85,115,115,115, 115 (These were tough but happy that I made it through all them unbroken. Need to work on my right elbow for some reason its not as fast as my left. WEIRD!
C) 10 for all 4 rounds (These are a totally bottie burner! I loved them!!)
Skill work: Couple handstand holds with raising hands off ground, handstands, double unders.
A1. Front Squat:
ReplyDeleteA2. HSPU
185/10 All Unbroken
Front Squat: Felt very light, i am looking forward to testing my 1RM
Handstand Pushups felt very good. I was able to do all unbroken.
B. Hang Clean
135
Did not feel like I was using my hips enough today. My timely felt a little off on some of the reps.
C 12 Reps each set, no plates
Skill Work:
DU: 10 minutes
HSW: 10 minutes. Improved on my HSW. Was able to take about 10 steps forwards.
Front squat clusters - 145
ReplyDeleteHspu - 15 each set. Sets of 5
Hang Clean - 130
Hand stand walk practice
A1: 275
ReplyDeleteA2: 15 unbroken each
B: 230 (no failed reps)
C: 12 w/10lbs
Handstand work
A1. Front Squats: 150, 150, 155, 160, 160
ReplyDeleteA2. HSPU: first set was a hot mess, but then I got my act together a little bit and did them to one ab mat. Still a huge goat of mine.
B. Hang Cleans: 105, 105, 110, 110, 115
C. GHD: 4x12
Skill work: DUs, TTB
A: 195/10, 195/8 195/6 195/6 195/5
ReplyDeleteHappy about 10 UB hspu to the floor. Went down from there but progress.
Had to stop there due to plumbing leak.
A1. Front Squat 5×1.1.1 (r: 10s)
ReplyDeleteA2. HSPU *kip* 5×10-15 reps
R: 2:30
= 195/10, 195/15, 200/15, 200/15, 200/15
-10 UB, 10/5, 7/3/3/2, 5/3/2/2/1/2, 5/5/5 for hspu
B. Hang Cleans 5×5
@ 70-75% of 1RM
= 150, 150, 155, 160, 160
C. Glute Ham Raise
4×10 r: 90s
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15m of hsw, freestand hs, muscle up
A1. 250
ReplyDeleteA2. 15, 10,10, 10, 10
B. 195,195,200x3
C. All with 10#
Did handstand pyramid walks and piralettes(spelling)
A1: 105, 105, 105, 110, 110
ReplyDeleteA2: 15, 15, 12, 11, 12 (RX Unbroken)
B: 85, 85, 95, 95, 100
C: 4x12
D: HS Walks, Pirouettes + Straddle Presses.
HSPUs still need a lot of work. When I do a "good" kip instead of a baby one I move so slow! Need to figure out how to keep the speed. Also riding the squat down on the cleans like woah. Need some direction on these.
A1: All @ 245
ReplyDeleteA2: 10, 12, 10, 10, 5 and 5
B: 185, 195, 205, 215, 225 (2) lost grip badly
C: 12 all sets w/ 25# plate
Worked on HSW
A1. Fr Squats: 155, 155, 155, 160, 160
ReplyDeleteA2. HSPU: 15, 15, 15, 15, 13 and 2
B. Hang Cleans: 95, 105, 110, 110, 110
C. GHD: 4x12
D. HSW