Kranks Log

[Krankenstein]

3/21

Prep

5 sets - for quality...get a little sweat going
8 Thrusters @ 65#
8 box jump @ 20"
8 Cal AB @ increasing pace per set
-rest 1 min-

Olympic

EMOM x 5 minutes:
2 Power Snatch + 2 OHS - Start light, small increase per min - reset b/t snatches

EMOM x 5 minutes:
2 Power Cleans + 1 FS + 1 Jerk - Start light, small increase per min - reset b/t cleans

Weight lifting

3 sets - fast/consistent:
10 Sandbag to Shoulder @ 125#
-rest 1-2 min-

Accessory conditioning

5 sets - fast/consistent:
10 GHDSU
10 KBS @ 24kg
10 Air Squats
10 Burpees to 6" OH
10 Cal Ski
-rest 1:1-

*mix the order each set
*same times per set

Notes
- Shoulders were still feeling it from yesterday
- Didn't load too much on olympic today.  Just feel beat up
- Sandbag was slower than what I figured.  Averaged :45 per set.  Unacceptable!!!

[Krankenstein]

03/23

Prep
5 sets - get warm and ready:
5 Dual KB HPC to OH @ 16-24kg/hand
6 Air Squats
7 Cal Ski @ increasing pace per set
-rest 1 min-

Olympic

20 Crossovers
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS
-rest 1 min-
20 Crossovers
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
-rest 1 min-

Weightlifting

Deadlift
10-8-6-4-2 - TnG - rest 2-3 min - Start moderate, build per set - last 2 tough but solid

Conditioning

20 minute AMRAP
21 Cal Row
14 Alt Lateral Step Overs @ 20"
7 Thrusters @ 75#
-rest 1 min between sets-

Accessory

Single Leg Hip Thrust
@ 1010; 15-20/leg x 3 sets - rest 30-60 sec b/t legs

Notes
- Wasn't feeling it today.  Got a massage on Friday and feel like she massaged the same spot on my low back for 20 mins.  Fucking hurts. 
- Went at about 70% the whole session.  Sunday is probably gonna be the same thing.

[Krankenstein]

3/24

Prep

3 rounds - get warm and ready:
5 RA Bottom's Up KB Turkish Sit Ups - move slow
5 RA Ring Rows @ 2020 - good tension - supinate @ finish position
5 LA Bottom's Up KB Turkish Sit Ups - move slow
5 LA Ring Rows @ 2020 - good tension - supinate @ finish position

Monostructural / Gymnastics
M/G
20 minute AB or EB @ 54-56 RPM

*get off at min 4,8,12,16,20 and complete:
1 RC to 15' w/ legs - let's see how it feels
2 RMU
4 Wall Facing Strict HSPU
+
5 min rest after finishing
+
20 minute AB @ 56-58 RPM

*get off at min 4,8,12,16,20 and complete:
25' HSW
2 BMU
2 Wall Walks

Accessory

2 rounds of all
20-25 Right Arm External Rotations
20-25 Left Arm External Rotations
-rest as needed-
15-20 Right Arm Bent over Lateral Raises
15-20 Left Arm Bent over Lateral Raises
-rest as needed-
10-15 Right Arm Upright Row
10-15 Left Arm Upright Row
-rest as needed-

Notes
- Felt good to get back to some of the gymnastics stuff.  I know there's going to be an uptick of them in the quarterfinals.  Pacing felt good. 

[Krankenstein]

3/26

Prep - elevate HR

5 sets - get warm and ready:
500m AB @ increasing pace per set
25 DU's
5 Power Snatch @ 65#
5 Bar Facing Burpees
-rest 90 sec-

Olympic

1 Power Snatch + 1 Snatch Balance + 1 OHS x 4 sets - rest 1 min - start light, build per set
+
1 Squat Snatch + 1 OHS x 4 sets - rest 1 min - start where you left off and build small per set

Weightlifting

Paused Front Squat
@ 2211; 7-6-5-5 - rest as needed - your choice - building per set

Conditioning

5 sets @ 85-90% Effort:
21 Cal AB
15 WB @ 20# to 10'
9 Box Jump @ 24" - no rebounding
-rest 2 min-

*maintain power across sets

Accessory

Single Leg Hip Thrust
@ 1010; 15-20/leg x 3 sets - rest as needed b/t legs

Notes

- Went up to 88RPM on final set of prep.  STUPID.  Breathing went to shit going into double unders.  Best set was 3rd where my RPM was 68-70.  Didn't elevate HR all that much.  Double unders were unbroken.
- Been forever since doing snatch balance.  Adductor felt good.  Was waiting for the 'pull' feeling with the full snatch.  VERY apprehensive.  Got under the weights fast.  Receiving position felt good as well.
- Front squat felt good as well.  Working on the protracted shoulders and resting close to neck.