Biotest

Thib's Crossfit Training


#41

Friday nov 6

A. Front squat 5x5 @ 265#

B. zercher squat 4x6 @ 185#

C. 15, 12, 9, 6, 6
C2b
C&j 135#
Push-up
Time: can’t remember

--------pm session------
Assault bike

10min easy + 30sec sprint + 30sec rest
9 min easy + 30sec sprint + 30sec rest
…all the way down to…
1 min easy + 30sec sprint + 30sec rest

Yes 65min total. 702 calories. 22.1 miles


#42

Saturday November 7

A. 4rft
30 cal row
15 burpees
Time- 9:38

B. 30-20-10 db snatch 70#
100 double unders in between every round
Time- 9:55

C. Front rack barbell step-up 115#
3x6

Midline work – Loaded carries
A. 100 yards left arm overhead 70#
B. 100 yards right arm overhead 70#
C. 200 yards kb “baby carry” 75#
D. 200 yards farmers carry w dead/squat bar +90lbs

A-C unbroken. Grip went on D


#43

Sunday nov 8

A. Work up to 1rm power snatch. 190# boarder line power/squat

B. Work up to 1rm power clean. 245# boarder line power/squat

C deadlift. 5x5 @ 80% 405#. Done

D. Shoulder prehab

E. 3x20 GHDSU
F. 3x15 ghd back ext


#44

I like that you are able to turn a "power: snatch/clean into a squat version if not pulled high enough. This is the first sign of becoming fairly efficient.


#45

@Christian_Thibaudeau - thanks. Both lifts seem to be coming along nicely. My main goal in training right now is to add 30# to my snatch and clean and jerk as quickly as possible. Hopefully I can achieve it in the next 3-4 months.


#46

Monday- nov 9

A. 1rm power jerk. Up to 245#. Easiest 245 has ever felt. Flew up. Shoulder finally starting to cooperate.

B. 12 min AMRAP
3 snatch 135#
6 clean and jerk 135#
9 c2b
54 double unders

Total reps: 4 rounds + 18 reps

C. Back squat 8x3
Sets 1-2 = 5 sec Eccentric + normal concentric – 255#
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric --275#
Sets 5-6 = 6 sec pause bottom position (1" above shoulders) – 285# and 295#
Sets 7-8 = normal, but heavy – 315# and 335#


#47

Friday nov 13

A. 6x2 squat snatch @ 145#

  • no misses. Felt great

B. 6x2 clean and jerk @ 195#

  • no misses. Legs felt horrible. Jerk was bad. But no misses

C. Front squat 5x6 @ 265

  • these didn’t hurt as bad as I expected

D. Shoulder prehab work

----- pm session -------

E. TEST Max rep unbroken strict hspu = 12 going to be working on these

F. For time
1000m row
30 s2oh (55# DBs)
500m row
15 s2oh
250m row
10 s2oh

Time: 11:14

G. Reverse pec dec - reps x 20,20,30 (still trying to learn how to use my scaps correctly)

H. 3 sets, 60sec on/60sec off push-up plank hold w/ 45# plate on back


#48

A. 4x8 strict hspu

B. Complex : 1 muscle snatch, 1 power snatch, 1 snatch

  • a bunch of sets worked up to 145# for 2-3 rounds

C.
0:00 on clock
5-4-3-2-1 clean and jerk 185#
10 cal assault btwn every round

10:00 on clock
5-4-3-2-1 power snatch 155#
10 cal assault btwn every round

20:00 on clock (for 5 rounds total)
Every 2 mins 10cal assault/10 burpee (all out sprint every round)


#49

A. Strict hspu 4x9

B. Overhead strict press 8x3
Sets 1-2 = 5 sec Eccentric + normal concentric – 115# and 125#
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric --125# and 125#
Sets 5-6 = 6 sec pause bottom position (1" above shoulders) – 135# and 135%
Sets 7-8 = normal, but heavy – 155# and 155# wanted 165 but did not have it in me

C. Back squat 8x3
Sets 1-2 = 5 sec Eccentric + normal concentric – 275#
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric --295#
Sets 5-6 = 6 sec pause bottom position (1" above shoulders) – 295# and 295#
Sets 7-8 = normal, but heavy – 320# and 330#

Notes: not the best session but at least a lot of room for improvement especially with my overhead work. Ok I guess for sleeping from 830am to 1pm.


#50

2 days into CTs Olympic lifting prep cycle posted in his “Log 3” a few days ago. It would be redundant to post all of that here, particularly the first block which focuses more on technique than weights used. So for now I’ll be just be posting work completed in addition to that:

Friday nov 20:
Strict hspu max reps test : 14 reps
Session #1 +

20 min amrap or 30 rounds (whichever comes first):
1 ring muscle up
2 deadlift 225#
4 alternating pistols
Complete 30 rounds in 15:57

Saturday nov 21:
Strict hspu 4x10 (completed unbroken)
Session #2

Sunday nov 22:
A. Strict hspu 4x11 (completed unbroken)

B1. Every 2 min for 5 rounds
25 cal assault bike or :45seconds (whichever comes first)
25 cals- :33
25 cals- :40
18 cals- :45
17 cals- :45
15 cals- :45

B2. - @10 min mark 50 burpees for time -
Completed in 3:55 (I was smoked!!!)

–> this whole thing was brutally tough for me. Would like to revisit and prove this wasnt my best effort

C. 1min on/1min off 3 rounds
Plank/push-up hold with 50# vest on

D. 3x25 hollow rocks


#51

Mon nov 23

—Am training—
A. Strict hspu - 3x12
B. session #3

—pm training—
C. 4RFT
21 BJO 24"
18 wall ball 20#
15 kbs 2 pops
12 burpees
Time: 12:12

D. C2B 4x8
E. T2B :45on/:45off - 4 rounds (reps 25,20,15,14)

  • just trying to build some volume/gymnastics practice)

#52

Tues nov 24

Strict hspu 2x13 (completed unbroken)
Session #4

3 rft:
500m row
12 hang power clean 155#
50 double unders
Time: 11:57


#53

Wed nov 25

28 strict hspu for time - 3:03
-shoulders felt pretty fatigued

Session #5

-no conditioning. Felt pretty rundown