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Chaos and Pain and Crossfit? F**k, say it ain't so!

Friday - 13th
1) Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.
20 Split Jumps (each jump counts 1 rep)
2) Paused Front Squat (3 count pause in rock bottom) + Jerk: 1×5+1@65%, 1×5+1@75%, 1×3+1@85%, 2×3+1@90%, 1×3+1@85% (Based on 1RM Clean)
Went straight sets at 70kg.
Conditioner
3) 15:00 AMRAP of:
5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20″
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20″
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20″
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20″
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20″
If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.
Result = Finished 70kg power cleans and 16 burpee box jumps of round of 30.
DIET
07:30AM: 1 scoop protein, steak sammy
10:00AM: 2 steak sammy
01:30PM: 1 scoop protein, 300ml milk, 12" subway
03:30PM: 2 steak sammy
07:00PM: chicken
09:00PM: 1L milk

Saturday - 14th
Diet
10:00AM: 1 scoop protein, 400ml milk, 2 peanut butter, 2 steak sammy
02:00PM: 10 pieces sushi
06:00PM: large pizza
Day before competition. No training, lots of food and rest.

Sunday - 15th
Competition day.
Wod 1:
3km cross country run.
Wod 1 time = 15.45, 7th place.
Wod 2:
21-15-9
65kg power cleans
Pull ups
Wod 2 time = 4.29 mins, 1st place.
Wod 3/4 (one work out, two placings given):
50 DU
40 Burpees
30 TTB
20 50kg power snatch
10 HSPU
05 Rope Climbs
Wod 3 Time = 1.58 mins, 1st place.
Wod 4 Time = 8:02 mins, 1st place.

DIET
06:30AM: Chicken sandwich
09:00AM-12:00PM: Three RTD protein drinks
12:30PM: Protein bar
01:00PM-06:00PM: 2L choc milk
08:00PM: Turkish kebab

So today I participated in my first Crossfit Competition. There were three workouts through out the day.

The first workout was a little over 3km run. When I found out this was the first workout my stomach sunk a bit as i've not done any running in the absolute longest time. Came out the gates really fast on this as I knew if I stuck at the back of the pack i'd be screwed. Ended up coming 7th in this workout (Out of 12 competitors). To make matters worse I somehow tweaked my left erector, or got a knot in it and started getting a bit stressed about it. Had to massage and keep it warm. After this I knew I had work to do if I wanted to place.

Second workout was right up my wheel house, 21-15-9 of 65kg power cleans and pull ups. I was a little worried how my hand would hold up after tearing it a week to the day, however through out the week I had been putting on the same cream you put over tattoos to make them heal and I whole heartedly believe it made a huge difference, hand was not an issue. The legs were really tight from the run and I had to spend quite a bit of time getting them warm so I could actually get down to the barbell to clean it. Didn't realise how much of a tax this workout would take on my grip. Don't know if it was because I'd done no butterfly pull ups for a week or the fact it was two pulling movements combined but by the rounds of 15 and 9 I had to break it down into sets of 5, 4, 3, 2 and 1. Would have liked to go unbroken but oh well! Ended up getting 4.29 mins in this which was the fastest time by 1.07 mins.

Third workout and Fourth workout were combined into a chipper. Knew if I wanted to come first i'd have to come out the gates like a bat out of hell. Went unbroken on my DU's and set a fast and consistent pace on the burpees, 1.58 mins and the next competitor was 2.15 mins. The following four movements I stuck to my game plan. I ended up finishing the full workout in 8.02 mins, and prior to the event I had figured out it should take me 8 minutes all things going as planned, haha either a complete coincidence or I know my body!

Very happy to come away with first place in my first comp. Time to recover and prepare for the open in two weeks!
 
Sick brother!!!
I placed 8th my first ever opens comp. At 80kg against blokes 90kg + who snatch 120kg or more haha
 
Cheers bro! Haha that's some stiff competition you had to face man! I would love to be able to snatch 120kg, that's like a goal of mine.
 
I want 100kg first.
Started my new program today. What a killer one 1st up
 
I've hit that 100kg once before. Haven't done any heavy singles all year so not sure if i'd be able hit it again but hopefully wouldn't take me long to get back there. What's the new program you're running bro?
 
nzazad said:
I've hit that 100kg once before. Haven't done any heavy singles all year so not sure if i'd be able hit it again but hopefully wouldn't take me long to get back there. What's the new program you're running bro?
Click to expand...

Its an individualized program for prospective regional athletes. $50 per month. Cheap and it's bloody hard.
Training twice a day most days
 
Monday - 16th
BBG
Rest 2:00 exactly between #1 and #2.
1) EMOM for 5:00-
5 Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.
Went: 60, 65, 70, 75, 80kg (5RM P.R)
2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.
67.5x8
Strength/Skill
1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds
Straight sets at 80kg. 10 up from last week.
1b) 4X5 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds
*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.
Went Pull ups: 5S+15K, 5S+3K, 5S+5K, 5S+5K (arms were really fried from competition yesterday)
Conditioning
This is a format repeat of last week’s conditioning, but with time/rep, and load changes – make sure to read carefully.
Rest exactly 1:00 between #1 and #2.
1) 12:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
40 6″ Target Burpees
40 Thrusters 95/65#
Rounds = 1 round + 30 thrusters
2) 5:00 AMRAP (all out effort) of:
15 6″ Target Burpees
15 Thrusters 135/95#
Rounds = 2 rounds.

DIET
08:30AM: steak sammy, 1 scoop protein, 300ml milk
01:00PM: 1 scoop protein, 300ml milk
02:30PM: steak sammy, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein
07:00PM: 1 chicken breast, 1 cup rice, 1/2 jar teriyaki sauce

Video of my 5 reps at 80kg.
Invalid Link Removed
 
Tuesday - 17th
BBG
1)Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 70, 80, 90, 100, 100kg.
2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.
85x5
Strength/Skill
1a) Back Squat: 2x6 @ 100kg, 2x8 @ 80kg.
1b) 4X10 strict + 10 kipping HSPU
I went light on this as it felt like I strained my left quad during the warm up. Just got some lighter reps in.
Conditioning
7X500m Row – rest 1:1
Note: Maintain effort at roughly 90-95% RPE. The goal is to be no more than +/- :05 from first round to last.
All rounds were within 1.40 mins to 1.50 mins. Tough stuff, lets had little 'drive' in them.

DIET
07:30AM: steak sammy, 1 scoop protein, 300ml milk
12:30PM: 2 steak sammy, 1 scoop protein, 300ml milk
02:00PM: protein bar
06:00PM: 2 cups pasta, 1 chicken breast, pomodoro sauce, grated cheese
09:00PM: 1 scoop protein
 
Wednesday - 18th
10:30AM SESSION
Skill
10 min E.M.O.M
3 Muscle Ups.
Conditioning
Absolutely AFAP for both pieces.
5 rounds for time of:
10 Power Snatches 95/65#
10 TTB
Result = 5.11
*Rest 2:00
3 rounds for time of:
15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups
Result = 9.04 mins. Could have gone faster but once again tore my right hand during the first five reps of the second round. Had to do singles from there on. The skin is still fully attached but I felt it pull under the skin. Was gross.
03:00PM SESSION
Conditioning
At a conversational pace (or HR @ 150BPM)-
30:00 AMRAP of:
20 Ring Dips
30 Wall Balls 20/14#
40 Cal Row
Rounds = 6 full rounds. Conversational pace turned into gasping for breath lying on my back pace.

DIET
07:30AM: Steak Sammy, 1 scoop protein, 300ml milk
11:00AM: Steak Sammy, 1 scoop protein, 300ml milk
01:30PM: Steak Sammy, 1 scoop protein, 300ml milk
04:30PM: 1 scoop protein, 300ml milk
06:00PM: 1 scoop protein, 300ml milk
08:00PM: Turkish Kebab
 
Thursday - 19th
10:30AM SESSION
Bench - Paused
5x3 @ 122.5
Chin ups
3x10

DIET
07:30AM: steak sammy, 1 scoop protein
10:00AM: steak sammy, 1 scoop protein
12:00PM: steak sammy, 1 scoop protein, 300ml milk
04:30PM: steak sammy, 1 scoop protein, 300ml milk
07:00PM: chicken breast, cup of rice, 1/2 jar of satay
 
Friday - 20th
10:30AM SESSION
1) Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.
Went: 60, 65, 70, 75, 80, 85, 90kg (10kg improvement on complex).
20 Split Jumps (each jump counts 1 rep)
2) Paused Front Squat (3 count pause in rock bottom) + Jerk: 1×3+1@85%, 3×3+1@90%, 1×3+1@85% (Based on 1RM Clean)
Went: 102.5, 107.5, 107.5, 107.5, 102.5kg.

03:00PM SESSION
1) *This is a repeat, with changes to the BBJ numbers. Free OBB t-shirt to anyone who finishes, with video for proof.
15:00 AMRAP of:
5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 135/95#
15 Burpee Box-Jumps 24/20″
15 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 155/105#
15 Burpee Box-Jumps 24/20″
12 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20″
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 185/120#
15 Burpee Box-Jumps 24/20″
9 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20″
If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 20 BBJ @ 24/20″ for the remainder of 15:00.
Total = 161 reps. (4/6 PC @ 85kg.)

DIET
09:00AM: 1 scoop protein, 300ml milk, steak sammy
12:30PM: 1 scoop protein, 300ml milk, steak sammy
05:30PM: 1 scoop protein, 300ml milk, steak sammy
07:00PM: 8 wicked wings, 2 original recipe
 
Saturday - 21st
Session 1:
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 70, 80, 90, 100, 105, 100 (1+0-0. Grip was reaaally sore and could barely hold onto the bar).
10 Ring Dips
2) 2014 Regionals Event 7
For time:
64 Pull-ups
8 OHS 205/135#
Time = 5.23 min. Had to break pull ups into sets of 6, my hands were screaming at me. Slowed me down a lot.
Session 2:
1a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
Went: 90, 95, 100, 105, 110kg.
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.
Went: 90, 100, 110, 120, 130kg.

DIET
09:00AM: 1 scoop protein, 300ml milk, steak sammy
11:00AM: steak samny
02:30PM: 1 scoop protein, 300ml milk, steak sammy
03:30PM: 1 scoop protein, 300ml milk
05:30PM: 1 scoop protein
06:30Pm: turkish kebab
 
When I did my double session the other day I did 200 pull ups and about 200 Thrusters, my forearms took 3 days to feel normal. Grip was gone man
 
Dude it sucks ae!? Annoying as you feel like you've got more in the tank but just can't let it out.

Sunday - 22nd
10:00AM SESSION
Back Squat
5x5 @ 120kg
10 min E.M.O.M
Even: 5 back squats at 100kg. Absolutely dive bombing these.
Odd: 5 bar muscle ups.

DIET
09:30AM: 1 scoop protein
12:30PM: 1 scoop protein
03:30PM: 1L chocolate milk
06:00PM: Steak, Potato, broccoli, mushroom, fruit cake,
08:00PM: 8 wicked wings
 
Monday - 23rd
BBG
EMOM for 5:00-
5 T&G Power Snatches @ 75% of 5rm
Straight sets at 60kg.
Strength/Skill
1a) 4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds
Straight sets at 60kg.
1b) 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds
Conditioning
5 rounds for total working time of:
15 Bar-Facing Burpees
10 Thrusters 105/70#
Rest 1:1
Rounds went; 1.00, 1.06, 1.29, 1.24, 1.23
Total work time = 6.22 mins.

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
10:00AM: steak sammy
02:30PM: 1 scoop protein, 300ml milk, steak sammy
05:00PM: 1 scoop protein, 300ml milk
07:00PM: Turkish kebab
 
Tuesday - 24th
BBG
Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks @ 70% of 5rm
Straight sets: 60kg.
Strength/Skill
*Sequence ends on 5th set of BS.
1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds
Straight sets: 130kg.
1b) 4X10 Strict HSPU – rest exactly 90 seconds
Conditioning
At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
5 rounds of:
Row 50 Calories
15 OHS 95/65#
7/5 Muscle-Ups
Time = 31.03. Went 10+5 on OHS, unbroken on all sets of muscle ups which is huge for me. Definitely kept it 'conversational' pace, however that's the plan. Rest, recover, work on skill and get ready for the open!

DIET
07:30AM: steak sammy, 1 scoop protein, 300ml milk
12:30PM: steak sammy, 1 scoop protein, 300ml milk
04:00PM: steak sammy, 1 scoop protein, 300ml milk
08:00AM: 1 chicken burger, 1 pork burger
 
Wednesday - 26th
BBG
1) Every 1:30 for 6:00 (5 total sets)-
3 UB T&G Snatches (full – from floor) – @ 70% of 3rm
Straight weight at 55kg.
2) Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm
Straight weight at 70kg.
Conditioning
4 rounds of:
6 Power Snatches 135/95#
12 TTB
18 Wall Balls 20/14#
Rest 1:1
Total work time = 4.37 min. (1.10, 1.09, 1.09, 1.09)

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
10:00AM: Steak sammy
12:00PM: 1 scoop protein, 300ml milk
01:30PM: 1 scoop protein, 300ml milk, steak sammy
05:00PM: 1 scoop protein, 300ml milk
07:00PM: 2 cups pasta, 1 chicken breast, 1/2 jar of sauce.
 
Thursday - 26th
Rest day

DIET
07:00AM: steak sammy, 1 scoop protein, 300ml milk
10:00AM: steak sammy, 1 scoop protein, 300ml milk
04:00PM: steak sammy, 1 scoop protein, 300ml milk
05:00PM: steak sammy
08:00PM: chicken breast, cup of rice, 1/2 bar of satay sauce
 
Frirday - 27th
1) WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Reps = 189.
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Weight = 117.5kg.

DIET
07:30AM: 2 steak Sammy
10:30PM: Steak Sammy, 300ml milk, 1 scoop protein
01:30PM: 6 pieces sushi
03:30PM: Steak Sammy, 300ml milk, 1 scoop protein
08:00Pm: chicken breast, cup of rice, 1/2 jar of teriyaki
 
Saturday - 28th
Strength
EMOM for 7:00 (7 total sets):
3 Back Squats – begin at 70% of 1RM and increase load to a heavy, but not maximal, final set
Skill
Went: 112.5, 115, 117.5, 120, 122.5, 125, 130kg.
1a) 4X1:00 ME Handstand Walk – rest 60 sec.
R1=3m, R2=6m, R3=8m, R4=10m. Finally, finally got the feel of how to walk on my hands! Prior to this the most i'd walked was a meter.
1b) 4X1:00 Hollow Hold – rest 60 sec.
Conditioning
4 rounds of:
Row 1k (at roughly 80% of best 1k pace)
25 6″ Target Burpees (all out effort)
Time = 24.46. Took it pretty easy on this.

DIET
09:00AM: Steak Sammy, 300ml milk, 1 scoop protein
11:00AM: Steak Sammy
02:00PM: Steak Sammy, 300ml milk, 1 scoop protein
03:00PM: Steak Samny
05:30PM: Large thin crust pizza


Video of my handstand walks.
Invalid Link Removed
 
Monday - 2nd
11:00AM SESSION
BBG
Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 60, 65, 70, 75, 80, 85(1+1+0), 80(1+1+0). Bar felt really loose in my bottom position in my hands, felt like it was rolling all over the place. Had to reaaaally rush my warm up though, was left with little time to get a session in before I had to coach. Drinking in the weekend won't have helped either
10 6″ Target Burpees
Conditioning
1) 12:00 AMRAP of:
50 Wall Balls 20/14#
50 Calorie Row
Result = 2 rounds, 40 wall balls.
Rest 2:00 between 1 and 2.
2) 2:00 ME Strict HSPU
Reps = 31.
03:30PM SESSION
Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.
Went: 80, 87.5, 95, 102.5, 102.5kg. Back and legs were really niggly
1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at *******) – if 10 reps UB are too easy add weight, rest 90 sec.

DIET
07:30AM: Steak Sammy, 300ml milk, 1 scoop protein
10:30AM: Steak Sammy, 300ml milk, 1 scoop protein
02:30PM: Steak Sammy, 300ml milk, 1 scoop protein
04:00PM: 1 scoop protein
05:00PM: 1 scoop protein
07:00PM: Turkish kebab
 
Tuesday - 3rd
BBG
Alternating EMOM for 14:00-
Three Position Clean (floor, hang, power position) + Jerk
Went: 70, 75, 80, 85, 90, 95, 100kg. Didn't push heavy on this as my back and legs have been feeling niggly and I want to recover for friday.
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
15 Jumping Air Squats
Strength/Skill
1a) 4X1:00 ME HS Walk – rest 90 sec.
9m, 10m, 7m, 9m.
1b) 4X3 BTN Push Press + 2 Snatch Balances – heaviest possible, rest 90 sec.
Straight sets at 80kg.
Conditioning
5 rounds of:
:30 ME Thrusters 105/70#
:30 Rest
:30 ME Double-Unders
:30 Rest
Result;
R1: 15 + 52
R2: 15 + 52
R3: 15 + 48
R4: 15 + 46
R5: 15 + 44

DIET
07:30PM: 2 Steak sammy
10:00AM: Steak sammy, 1 scoop protein
02:30PM: Steak sammy, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein, 300ml milk
08:00PM: 2 cups pasta, 1 chicken breast, 1/2 jar tomato sauce, grated cheese.
 
My legs have been sore this week. Especially after my 8 min EMOM of 3 back squats at 85% lol.

Jelly
 
Haha my quads were a bit doms'd up today from the thrusters yesterday too.

Wednesday - 4th
BBG
1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
Went: 50, 55, 60, 65, 70, 75, 80kg Feeling really flat here.
2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
Went: 100, 105, 110, 120, 130kg. Very happy to hit this! Have cleaned this weight before in Oly shoes, but to hit this from the blocks and in flat soled shoes is awesome.
3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed
Went: 90, 100, 110, 120, 130kg (5kg PR). Yeeeooow! If only I put up 130kg for my CnJ in 15.1a
Strength/Skill
1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.
Straight sets at 142.5kg.
1b) 4X10-15 C2B Pullups – complete in unbroken sets if possible, if you have more than 15 reps UB do not do more – rest 90 sec.
Straight sets of 15 reps.
Conditioning
12:00 AMRAP of:
20 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 185/125#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 225/155#
20 Box Jump-Overs 24/20″
*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.
Result = 1 rep of my power cleans at 225lb.
At this point I was so flat and tired from a really long day so I just cruised through this workout. Could have pushed and probably finished it if I was fresh and on point.

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
10:00AM: 1 scoop protein, 300ml milk, steak sammy
01:00PM: 1 scoop protein
02:30PM: 6 pieces sushi
05:00PM: 4 pieces sushi
07:00PM: 1 cup rice, 1 chicken breast, curry sauce.

Video of 130kg clean from blocks:
Invalid Link Removed

Video of 130kg jerk from blocks:
Invalid Link Removed
 
Thursday - 5th
12:00PM SESSION
21 min EMOM:
1st min: 10 HSPU
2nd min: 10 Burpees Over Bar
3rd min: 5 power snatches 60kgs

DIET
07:30AM: 2 steak sammy
10:00AM: 2 steak sammy
11:30AM: 6" sub
01:30PM: 6" sub, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein, 300ml milk
08:30PM: 1 cup rice, 1 chicken breast, satay sauce
 
Friday - 6th
06:00PM SESSION
Open Workout 15.2
Result = 204 reps.
Not bad but not great. Felt like the palm guards I wore made my grip fatigue really quickly. Would love to do it again without the grips however i'm not prepared to rip a callus, just not worth it.

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
10:00AM: 1 scoop protein, 300ml milk, steak sammy
12:30PM: 1 scoop protein, 300ml milk
02:00PM: 10 pieces sushi
05:00PM: 1 scoop protein, 300ml milk
08:00PM: Turkish kebab, 8 wicked wings
 
Saturday - 7th
BBG
15:00 to establish a 1RM Power Clean & Push Jerk
Went: 80, 100, 110, 120, 125, 130kg.
10kg power clean P.R, 20kg push jerk P.R
Strength
EMOM for 7:00 (7 total sets):
3 Back Squats – begin at 70% of 1RM and increase load each minute, try to add to last week
Went: 110, 115, 120, 125, 130, 140, 150kg.
God damn it felt good to be able to squat moderate weight again. 150 went very easily for 3.
Skill
1a) 4X1:00 ME Strict HSPU – rest 60 sec.
30, 30, 25, 25.
1b) 4X1:00 Hollow Hold – rest 60 sec.
60 sec total, 50 sec total, 50 sec total, 50 sec total.
Conditioning
5 rounds of:
2:00 6″ Target Burpees (at a conversational pace)
1:00 Double-Unders (all out effort)
R1: 30 + 68
R2: 20 + 50
R3: 20 + 70
R4: 20 + 70
R5: 20 + 80
Total reps = 448

DIET
08:30AM: steak sammy, 1 scoop protein, 300ml milk
11:30AM: steak sammy
01:30PM: 1 scoop protein, 300ml milk
03:00PM: steak sammy, 1 scoop protein, 300ml milk
04:30PM: steak sammy
06:00PM: 12" subway
 
Cheers broski!

Monday - 9th
BBG
Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 60, 65, 70, 75(2+f), 70, 75, 80kg(2+f).
10 6″ Target Burpees
Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.
Went: 80, 90, 100, 110, 120kg.
1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at *******) – if 10 reps UB are too easy add weight, rest 90 sec.
Conditioning
1) With a 10:00 cap…
75 Calorie Row
Then, AMRAP (in the remainder of the 10:00) of:
30 Thrusters 105/70#
7 Muscle-Ups
Result = 1 round, 30 thrusters, 1 muscle up.
Rest 2:00 between 1 and 2.
2) 2:00 ME Strict HSPU
Reps = 25

DIET
07:30PM: 1 scoop protein, 300ml milk, steak sammy
09:30PM: Steak sammy
12:00PM: 1 scoop protein, 300ml milk
01:00PM: 1 scoop protein, 300ml milk, steak sammy
05:00PM: 1 scoop protein, 300ml milk
07:00PM: 1 chicken burger, 1 pork burger.
 
Tuesday - 10th
BBG
Alternating EMOM for 14:00-
1) Three Position Clean (floor, hang, power position) + Jerk
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 70, 80, 90, 100, 105, 110, 115kg. Very happy with this, 15kg complex P.R.
2) 15 Jumping Air Squats
Was meant to do a whole lot of other work but strained my back and hip adductor on my 105kg clean complex, so stopped after the complex
Strict chest to bar pull ups
4 x 5 @ BW
Barbell curls - rest pause
40kg x 15, 10, 8
20kg x 21
Reverse grip barbell curls - rest pause
30kg x 15, 12, 10
20kg x 21

DIET
07:30PM: 2 steak Sammy
09:30AM: steak Sammy, 1 scoop protein, 300ml milk
01:00PM: Turkish kebab
02:00PM: 1 scoop protein
05:00PM: 1 scoop protein
08:00PM: 4 chicken wings, cup of rice, chicken breast
 
Wednesday - 13th
15 minute EMOM
1: 3 paused clean pulls at @ 120kg
2: 20 kettlebell swings @ 24kg
3: 50 DU's
5 rounds for work
100m sled push with 40kgs
20 GHD sit ups

DIET
07:30AM: steak Sammy, 1 scoop protein, 300ml milk
09:30AM: steak Sammy, 1 scoop protein, 300ml milk
11:00AM: steak Sammy
01:00PM: 1 scoop protein, 300ml milk
03:30PM: 1 scoop protein, 300 milk, 8 pieces sushi
07:00PM: Turkish kebab
 
Thursday - 13th
Active recovery swim
4 x 100m

DIET
11:30AM: steak Sammy, 1 scoop protein, 300ml milk
01:30PM: steak Sammy, 1 scoop protein, 300ml milk
04:00PM: steak Sammy, 1 scoop protein, 300ml milk
08:00PM: BBQ pork fried rice
 
Friday - 13th
1) Open workout 15.3
Reps = 443.
Not happy with this, came second out of my gym. Really don't like losing. Had such a **** week though, very minimal sleep, had to house sit for my mum so not sleeping in my own bed on top of that and eating **** food. Was pissed so ended up doing more training after
2) Assault bike Tabata
Total cals = 80
3) 15 min EMOM
1: 20 cals on assault bike
2: 10 pull ups
3: 10 ring dips

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
09:30AM: steak sammy
12:00PM: 10 pieces of sushi
04:00PM: 1 scoop protein, 400ml milk
09:00PM: 1 chicken breast, 1/2 jar of satay, 2 servings udon noodles
 
2 rounds and then 72 DU's in my third round. Wanted to crack that third round but body wasn't obliging haha!
 
Saturday - 14th
12:00PM SESSION
BBG
15:00 to establish a 1RM Power Clean & Push Jerk
Went: 80, 90 100 105, 110kg.
Strength
EMOM for 7:00 (7 total sets):
3 Back Squats – begin at 70% of 1RM and increase load each minute, try to add to last week
Went: 100, 110, 120, 130, 140, 145 ,150kg.
Skill
1a) 4X1:00 ME Strict HSPU – rest 60 sec.
30, 22, 20, 19.
1b) 4X1:00 Hollow Hold – rest 60 sec.
60 sec, 55 sec, 55 sec, 50 sec total.
Felt flat and sore after this so I just went home.

04:00PM SESSION
Conditioning
For time:
20 Clean & Jerks (anyhow) 155/105#
40 Bar Facing Burpees
15 Clean & Jerks (anyhow) 155/105#
30 Bar Facing Burpees
10 Clean & Jerks (anyhow) 155/105#
20 Bar Facing Burpees
Time = 12.47.
Was sitting at home feeling guilty so I went back to the gym, opened it up and did this. Really glad I did, felt great afterwards.

DIET
08:00AM: 1 scoop protein, 300ml milk, 1 steak sammy
11:00AM: 1 scoop protein, 300ml milk
01:00PM: 1 scoop protein, 300ml milk, 2 steak sammy
03:20PM: 1 scoop protein, 300ml milk, 1 steak sammy
06:30PM: 1 cup pasta, 1 chicken breast, tomato sauce
 
Monday - 16th
09:00AM SESSION
BBG
Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 55, 60, 65, 70, 75, 77.5, 80kg.
10 6″ Target Burpees
Strength
1a) 4X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
Went: 80, 90, 100, 110kg.
1b) 3X10 Tempo Ring Dips (3 counts down, in bottom, up, and at *******) – if 10 reps UB are too easy add weight, rest 90 sec.
Right pec is slightly strained, cut it pretty short here.
Conditioning
1) 9:00 AMRAP of:
15 Calorie Row
15 Thrusters 135/95#
Reps = 127.
Rest 2:00 between 1 and 2.
2) 2:00 ME Strict HSPU
Reps = 32.

02:00PM SESSION
1) 10 min EMOM:
E: 20 cal assault bike
O: 40 DU

DIET
07:30AM: Steak sammy, 1 scoop protein, 300ml milk
11:00AM: Steak sammy, 1 scoop protein, 300ml milk
12:00PM: 1 scoop protein, 300ml milk
02:30PM: Steak sammy
05:00PM: Steak sammy
09:00PM: 1 cup rice, 1 chicken breast, curry sauce.
 
Tuesday - 17th
BBG
Alternating EMOM for 14:00-
Three Power Cleans
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 70, 75, 80, 85, 90, 95, 100kg.
15 Jumping Air Squats
Strength/Skill
1a) 3X1:00 ME HS Walk – rest 90 sec.
Straight distance at 10m.
1b) 3X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.
Straight sets at 70kg.
Conditioning
1) 21-15-9
24" Burpee Box Jumps
Kipping Hand Stand Push Ups
Time = 6.06
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
20:00 AMRAP of:
Row 40 Calories
40 Kettle bell swings 2 pood
Rounds = 4 flat.

DIET
07:30AM: Steak sammy, 1 scoop protein, 300ml milk
12:30PM: 2 chicken sammys, 2 chicken drums, 1 scoop protein, 300ml milk
04:00PM: 2 chicken sammys, 2 chicken wings, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein, 300ml milk
09:00PM: 1 cup rice, 1 chicken breast, teriyaki sauce
 
Wednesday - 18th
BBG
1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
60, 65, 70, 75, 80, 85, 90(miss)
2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
Went: 80, 90, 100, 105, 110kg.
3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed
Went: 80, 90, 100, 105, 110kg.
Strength/Skill
1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.
Straight sets at 120kg. Felt like I got a good second pull on this today.
1b) 4X24 (alternating) Pistols AFAP – rest 90 sec.
Conditioning
5 rounds of:
1:00 ME Power Clean & Push Jerks @ 65%, 70%, 75%, 80%, 85% of 1rm PC & PJ (percentages represent progressively increasing load over 5 rounds)
1:00 Rest
1:00 ME Bar Muscle-Ups (protect your hands!)
1:00 Rest
Round: CNJ + BMU
R1: 80kg x 10 + 8
R2: 87.5kg x 8 + 7
R3: 95kg x 5 + 5
R4: 100kg x 5 + 6
R5: 105kg x 5 + 7
Total: 33 + 33 = 66 reps

DIET
07:30PM: Chicken sammy, 1 scoop protein, 300ml milk
10:00AM: 1 scoop protein, 300ml milk
12:30PM: 1 scoop protein, 300ml milk
02:00PM: 1 scoop protein, 300ml milk
03:00PM: 2 chicken sammys
05:00PM: 1 scoop protein, 300ml milk
09:00PM: 1 cup rice, 1 chicken breast, curry sauce.
 
Thursday - 19th
Rest Day

DIET
07:30AM: chicken sammy, 1 scoop protein, 300ml milk
10:00AM: chicken sammy
11:00AM: steak sammy, 1 scoop protein, 300ml milk
01:30PM: 1 rice ball, six pieces of sushi
05:00PM: 1 scoop protein, 300ml milk
09:00PM: 1 cup rice, 1 chicken breast, teriyaki sauce
 
Friday - 20th
15.4
Total = 128 reps. Happy with this! Love HSPU.

DIET
07:30AM: steak sammy, 1 scoop protein, 300ml milk
09:30AM: steak sammy, 1 scoop protein, 300ml milk
12:30PM: 8 pieces sushi
02:00PM: 1 scoop protein, 300ml milk
08:00PM: turkish kebab, 1 protein bar

Saturday - 21st
Rest day

Sunday - 22nd
Rest day
 
Monday - 23rd
11:30AM SESSION
Snatch
80x1
85x1
90x1
95x1
Squat
160x1
170x1
4x8@120
05:30PM SESSION
25 min AMRAP:
20 Goblet Squats 24/16 kgs
20 HR Push-ups
20 KB SDHP 24/16 kgs
20 Abmat Sit-ups
20 Burpees
Rounds = 5 rounds flat

DIET
10:00AM: steak sammy, 1 scoop protein, 300ml milk
01:30PM: 2 steak sammy, 1 scoop protein, 300ml milk
04:45PM: steak sammy, 1 scoop protein, 300ml milk
07:00PM: turkish kebab
 
Tuesday - 24th
07:00AM SESSION
10 rounds:
30 sec max assault bike
30 sec rest
10:30AM SESSION
Barbell bicep curl
6x6@40kg + 21's w/ 10kg dumbbell
Bench press
6x6@80kg + 21's w/ purple band tricep push downs
10 minutes straight crunches

DIET
07:30AM: steak sammy, 1 scoop protein, 300ml milk
10:00AM: 1 scoop protein, 300ml milk
12:30PM: 16 pieces of sushi, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein
09:00PM: 1 chicken breast, 1 cup rice, satay sauce
 
Wednesday - 25th
BBG
10 min EMOM
1) 5 power snatches building in weight: 50, 55, 60, 65, 70kg.
2) 10 burpee box jumps to 24"
Strength
4 rounds
1) 5 lunges per leg w/ 60kg
2) 5 chin ups w/ 15kg
Conditioning
20 min assault bike, alternating minutes
1 min RPE 4
1 min RPE 7.5

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
09:00AM: 4 pieces of toast w/ avocado
11:45AM: 2 scoop protein, 600ml milk
02:30PM: steak sammy, 2 pieces of toast w/ avocado
05:30PM: 1 scoop protein, 300ml milk
07:00PM: turkish kebab
 
Thursday - 26th
10:00AM SESSION
1 & 1/2 Back Squats
3x3 @ 100kg.
Snatch Grip Deadlifts
3x3 @ 80kg. Using bars at the university gym, had absolutely NO grip on them and no chalk.
Hip Abduction machine
5x10 @ 105kg. Trying to rehab my hip
Strict Toe to Bar
3x5
Hand Stand Walk
3x5m
Active Recovery Row
2km row, 8:38 min.

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
12:00PM: Subway foot long sub, double meat, chicken fillet.
03:00PM: 1 scoop protein, 300ml milk, steak sammy
05:00PM: 1 scoop protein, 300ml milk
09:00PM: 2 cup pasta, 1 chicken breast, sundried tomato sauce
 
15.5
Was on track for around 7 minutes, re-tore my trap from last week and two muscles around my hip flexor and ITB mid workout. Will be out for a good two weeks I think. Need to heal up. In a world of pain.
 
Monday - 31st
Leg extension
5x20 @ 14. 3-1-3-0
Leg curl
6x6 @ 64. 1-0-3-0
3x12 @ 42. 1-0-1-0
Back extension
2x50
Ghd sit ups
5x10
Exercise ball crunches
3x50
Crunches
4x50

DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy, 2 pieces of avocado on toast
10:00AM: 1 scoop protein, 300ml milk
02:00PM: 1 scoop protein, 300ml milk, steak sammy, 2 pieces of avocado on toast
05:00PM: 1 scoop protein, 300ml milk
07:00PM: turkish kebab
 
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