Donovan's log

[John Donovan]

121215

Snatch - 95x3 @ high/low hang, below knee and floor

Cleans - 95x3 from low hang and floor, 135x3 from floor


Halting clean deadlift - 135x5x5

Pendlay rows - 135x5x5

Back ext. 2x10

Kept the weight down to work technique which ended up being a good idea.

[John Donovan]

121217

Snatch - 95x3 from below the knees. 95x3 and 135x3 from the floor.

Cleans - 95x3+1, 135x3+1, 185x3+1, fail@ 220x3

Clean pulls - 220x2x3, 95x5

220 has been my nemesis as of late. I think I'm not pulling high enough.

[John Donovan]

121218

20 minute treadmill run/walk

hip, shoulder and wrist mobility

Front squat- 135x5, 185x5, 225x3, 245x2, 275x1, 295x1

295 is a PR for me, could've went a little heavier but ran out of time. 305 was a possibility the way 295 went up.

[John Donovan]

121220

25 min cardio - row and treadmill

DL warmup 135x10

Banded DL 135@5x5 standing on one 2 1/4" band

[John Donovan]

121221

SDHP 1.5poodx25

Mobility

Snatch pulls from above the knees
40kgx5x2, 60x3x2, 80x2

Sn push press/OHS- 40kgx3+1x2

Clean pulls from above the knees
60kgx5x2, 80x3x2

Cleans from above the knees
60x3x2, 80x2x2, 100f

15 - 9 - 3

KBS 1.5 pood
Box jumps 24"
HSPU with feet on box

4:33

[John Donovan]

121223

SDHP 1.5 pood x 20 +KBS x 20

DROMs and mobility

Snatch from above knees 40kgx5x2, 50x3x2, 60x2
Snatch balance - 40x5x2, 50x3

Cleans from above knees 60kg x5+1x2, 80x3+1x2

[John Donovan]

121227

Warm up, DROMs and mobility

Snatch from high hang
95x5x2, 115x3x2, 135x2
Sn push press/OHS
42kg x5+1x2, 52x3+1x2, 62x2+1, 70x1+1

High hang cleans
135x5+1, 185x2+1
Halting clean DL
80kg x5x2, 90x3x2, 100x2x2, 120x2

3 RFT

200m run
7 DB push press 40lb
14 ring rows @ 45* body angle

6:33

[John Donovan]

121229

WU, DROMs, Mob

Sn pull/Sn- 95x5x2, 115x3x2, 135x2

Cl pull/Cl- 135x5x2, 185x3x2

Pendlay rows- 135 x5x2, 185x5x2

[John Donovan]

130102

WU, DROMs, Mob

Power Sn- 95 x5x2, 115x3x2, 135x2, 155x1

Sn bottom sit- 45x5

Power Cl- 135x5, 185x3, 205x1, 225(f)

3 RFT

400m run
25 back ext.
25 sit ups

13:58

[John Donovan]

130104

WU, DROMs, Mob

Pause Sn- 95x5x2, 115x3x2, 135x2, 155x1, 165x1-PR

Pause Cl- 135x5x2, 185x3x2, 205x2

3 rds

25 yd shuttle sprint
20 single unders
3 ring dips

Nice little METCON. Not going for time but definitely going as fast as possible. Snatches were power because for some reason I can't get my a@# down. Tried a PR clean of 245 which would've gone up if it weren't for the bar going forward on the drive forcing me to lean forward to catch it. I need to work on ankle mob big time.

[John Donovan]

130107

Mobility

"Cindy"
20 min AMRAP

5 ring rows
10 push ups
15 squats

11 rds + rows& 7 push ups

Subbed the ring rows due to no pull up bar at home. PR on this WOD

[John Donovan]

130110

WU, DROMs, Mob

Snatch- 95x5, 115x3, 135x2, 155x1, 175 PR attempt x3 (f)

C&J- 135x5+1, 185x3+1, 205x2+1, 225x1+1-PR

[John Donovan]

130114

WU, DROMs, Mob

Sn triples from above knees- 95x3, 115x3 with singles of 135x2

Snatch(full) attempt of 177# with 3 misses that were either lost at the bottom or on the way up from bottom. Really close to getting this lift!

Cleans- 135x5, 185x3, PR attempt ofr 245#-miss

Snatches felt great today. Great pulls and seemed quick under the bar. The upper resp. infection I have was very much evident during the cleans, taking all my energy away. I have difficult times getting weights that I consider working weights. Tried 245# for grins and if I had a little more juice to get under it would've been a good lift. Second pull got the bar to chest height with good vertical path. Soon......

[John Donovan]

130124

Started training with a coach last Saturday so my programming has changed. Basically in order to fix my issues I have to start over completely. All my coach has me doing now is the first and second pulls broken into 3 parts: floor to above knee, above knee to mid thigh, and mid thigh to shrug. For the next 3 weeks(1 month total) my workouts will look like this:

Day 1
Clean grip pulls-95#x10x5 each part
Whatever squats, DLs or jerks I want after
METCON

Day 2
Snatch grip pulls same weight and rep scheme
Whatever support work I choose
METCON

Day 3
Clean grip
Support work
METCON

Day 4
Snatch grip
Support work
METCON

Any other workouts are on my own. So far it's going well.

[John Donovan]

130126

WU, DROMS, Mob

3 position clean pulls- 95x10x5 each

HBBS- 225x5x2, 265x3x2, 310x2

3 RFT

30 sledgehammer strikes
20 lat. jumps
10 box jumps 24"

7:00

[John Donovan]

130128

WU, DROMS, Mob

3 position snatch pulls- 95x10x5 each

Snatch push press/OHS- 40kg x5+2x2, 60x3+2, 80x1+1(PR)

"Fran"
21-15-9

Thrusters
Pull ups

7:55. Thrusters were 65# and pull ups were kipping with band assist.

[John Donovan]

130201

WU, DROMS, Mob

Snatch 3 pos. pulls- 95x10x5

Front squat- 225x5x2, 269x3x2, 300x1(PR)

"Diane"
21-15-9

DL- Scaled from 225 to 135
HSPU- Scaled to feet on 24" box

3:30(PR)

The PR front squat went up super easy and had maybe another 15# in me.

[John Donovan]

130203

WU, DROMS, Mob

Snatch 3 pos. pulls- 95x10x5

Jerks- 135x2x5, 185x2x2, 244x1(PR)

[John Donovan]

120205

WU

Clean 3 pos. pulls- 95x10x5

Pendlay rows with diff grip each set(snatch/clean/narrow)- 135x5x3, 185x3x3, 225x2- no narrow

Sots press- PVC x 10, 45x5

Band pull aparts with mini band

Back ext- 10x2

Good mornings- 45x10x2

[John Donovan]

130206

WU, DROMS, Mob

Deadlift- 135x10, 225x10, 315x6, 405x1, 425x1(PR)

Strict press- 135x5x2

Reverse hyper- 10x5

Abs and jump rope

[John Donovan]

130207

WU, DROMS, Mob

Snatch 3 pos. pulls- 95x10x5

HBBS for speed- 225x5x3

"Helen"
3 RFT

400m run
21 KBS 1.5 pood
12 pull ups

12:22(PR)

As Rx'd except the pull ups. Used a band but kipped.

[John Donovan]

130209

WU, DROMS, Mob

Clean 3 pos. pulls- 95x10x5

Jerks- 135x1x5

"Karen"

150 wall balls for time 20# at 10ft target

11:15(PR)

Final week of just pulls and I can't wait to go on to something else. My time on Karen beat my only other time by over 3 minutes.

[John Donovan]

130211

WU, Mob

Snatch pulls- 95x10x5

Snatch push press- 95x5x3, 115x3x3, 135x2x3

"JT"
21-15-9

Push ups
Ring dips- assisted with band
HSPU- feet on 24" box

11:22

[John Donovan]

130213

WU, DROMS, Mob

Clean pulls- 95x10x5

Pendlay rows- 135x5x3, 185x3x3, 225x2x3. 2 sets of each were clean grip 1 set each snatch grip.

1/2 "Tumilson"

4 RFT

200m run
5 DB burpee DLs

6:17

Today and Friday are the last workouts under my current programming doing just pulls. Saturday begins a new program but still not full lifts.

[John Donovan]

130214

WU, DROMS, Mob

Front squat- 135x5, 245x3x3, 135x5 with 3 sec pause, 135x5 with chains, 185 x4 with chains

For time

500m row
25 barbell thrusters 45lb
15 banded pull ups

4:20

[John Donovan]

130215

WU, DROMS, Mob

Snatch pulls-95x10x5

Bench press- 60kg x5, 80x3, 100x1

1/2 "Brenton"
5 RFT

50' bear crawl
50' broad jump with 3 burpees every 5 jumps

7:24

This was my last week just doing pulls so instead of breaking them up into 3 parts like I have been I decided to do one full motion.

[John Donovan]

130216

90 minute session with Oly coach today

Clean pulls(3 low/2 high)- 50kg, 60, 70, 80, 90

Power cleans- 50x3, 60x3, 70x3, 80x3x2

Snatch pulls(3 low/2 high)- 50, 60, 70, 80

Muscle snatch- 50x5x2

First session with new programming went well. Seemed the month of nothing but floor to hip crease pulls helped me keep the bar in close. Power cleans at 80 were so much easier compared to before. First time doing muscle snatches and those were killer.

[John Donovan]

130218

WU, DROMS, Mob

Power Sn- 105x3x10

Sn pulls(3 low/2 high)- 115x5x5

Muscle Sn- 45x5x3, 65x5x2

Band pull aparts with mini band

Drop sn with PVC pipe

[John Donovan]

130219

WU, DROMS, Mob

HBBS- 135x5, 225x5, 275x5, 315x3, 355x1(PR)

20 minute AMRAP

2 muscle ups(progressions)
4 HSPU(scaled)
8 KBS 1.5 pood

14 rds +3HSPU(PR)

[John Donovan]

130220

WU, DROMS, Mob

Clean complex(Cl DL+low pull+high pull+power cl)- 95x5, 135x5, 185x5

Jerks- 135x2x2

3 RFT

225 DL x5
K2E x 10

4:20

[John Donovan]

130221

WU, DROMS, Mob

Sn complex(sn DL, low pull, high pull, power sn)- 95x5, 115x3, 135x1

Pendlay rows- 135x3x4. 2 sets with clean grip, 2 with snatch grip and pause at the top.

Wanted to do more but I was at work and too busy making runs on the ambulance

[John Donovan]

130223

WU, DROMS, Mob

Power Cl- 140x3x10

Clean pulls- 160x5(3 low/2 high)x5

Muscle cleans- 45x5x3, 65x5x2

5 RFT
10,8,6,4,2

Thrusters 65#
Burpees

4:33

[John Donovan]

130225

WU, DROMS, Mob

Power Sn- 110x3x10

Sn pulls- 150x5(3 low/3 high)x4

Workout was cut short due to ripping a callus.

[John Donovan]

130227

WU, DROMS, Mob

Clean pull+ hang power clean- 135x5, 185x5, 205(f x2)

Front squat- 135x5, 225x5, 275x3, 315x1(PR)

[John Donovan]

130228

WU, DROMS, Mob

Sn pull+ hang power Sn- 95x5, 115x5, 135x5, 155x3

Sn push press/OHS- 95x5+2

Sn balance- 95x3

Started "FGB" but only got through one round before someone took my rower. Snatch work felt great!

[John Donovan]

130302

WU, DROMS, Mob

Power Cl- 150x3x10

Cl pulls- 165x5(3 low/2 high)x5

Muscle cl- 45x5x3, 65x5x2

Pendlay rows- 185x5x3

[John Donovan]

130303

WU, DROMS, Mob

Power Sn- 120x3x10

Sn pulls- 155x5x5

Muscle Sn- 45x5x3, 65x5x2

Jerks- 135x2x2, 185x1x2, 225(F)

EMOM 13 min. alternating rounds

5 burpees
5 box jumps- 20"

[John Donovan]

130305

WU, DROMS, Mob

High hang power clean- 135x5x2, 185x3, 205x1(PR)

OHS- 95x5

5 RFT

7 push press@ 75lbs
7 C2B
7 burpees

8:01

[John Donovan]

130306

WU, DROMS, Mob

High hang power Sn- 95x5x2, 115x5x2, 135x3x2, 155x2, 165x1(PR), 175(f)

HBBS- 135x5, 225x5x2, 275x5x2

[John Donovan]

130309

WU, DROMS, Mob

Power Cl- 160x3x10

Clean pulls- 170x5x5

Muscle cleans- 45x5x3, 65x5x2

Thrusters- 95x5, 115x5, 135x3x2

2k row- 8:35

[John Donovan]

130311

WU, DROMS, Mob

Power Sn- 130x3x10

Sn pulls- 160x5x5

Muscle Sn- 45x5x3, 65x5x2

Pendlay rows- 135x5x2, 185x5x2, 225x2

4 RFT

10 vertical jumps
10 push ups
10 sit ups

4:17

[John Donovan]

130313

WU, DROMS, Mob

5k run- 29:50

Power cl of low blocks- 135x5, 185x3, 205x2

First 5k run ever and I'm happy with that.

[John Donovan]

130315

WU, DROMS, Mob

Find 3 RM(in kg) of:

Strict press- 80
DL- 173
Pull up- 110(bodyweight)

5 RFT

10 DB squat cleans 25#
6 HSPU on DB

4:38

[John Donovan]

130316

WU, DROMS, Mob

CrossFit 13.1 WOD

116 reps

[John Donovan]

130317

WU, DROMS, Mob

Power Sn from low blocks- 95x5, 135x3, 155x2

1 1/4 Front squat- 135x5, 225x3, 245x1

[John Donovan]

130319

WU, DROMS, Mob

DL- 135x5, 225x5, 315x5, 405x1, 455x1(PR)

5k row- 21:35

Ab mat sit up- 5x10

K2E- 2x5

[John Donovan]

130321

WU, DROMS, Mob

Jerks- 135x2, 185x2, 225x1

3 RFT

5 cleans 135
5 burpee box jumps 24"

6:48

[John Donovan]

130323

WU, DROMS, Mob

13.2

6 rds +7= 187 reps as Rx

[John Donovan]

130324

WU, DROMS, Mob

Worked up to 70% pwer clean- 66kg x 20

Jerks- 65# x5, 85x3, 105x3, 125x3

Halting clean pull- 50kg x5x5

Clean and snatch grip high pulls- 75kg x5x2 each grip.

[John Donovan]

130326

Power snatch+3 OHS x 20@ 120lbs

Halt snatch pull- 95x5x5

Snatch DL- 145x5x5

500m row- 1:46(PR)

[John Donovan]

130328

HBBS- 135x5x2, 225x5, 260x5x5

Good Mornings- 95x10x3

Cl/Sn high pulls- 95x3x10 each

"Grace"

30 C&J with 110lb- 3:38

[John Donovan]

130329

13.3

165 reps

[John Donovan]

130406

Power clean +3 front squat- 155x20. First 10 included a jerk, last 6 had a pause on the last front squat of the set.

Halt cl DL- 135x5x5

Cl high pulls- 175x5x5

First workout in a week due to an inflammation in my small intestine that caused sever lower back/sciatic pain.

[John Donovan]

130408

Power Sn +3 OHS- 125x20

Sn halt pull- 105x5x5

Sn DL- 145x5x5

[John Donovan]

130410

HBBS- 266x5x5

RDL- 95x3x10

Clean/Snatch high pulls- 95x10x3 each

[John Donovan]

130412

13.4

42 reps

[John Donovan]

130413

Power cl+ 3 front squats- 160x20 with 6 jerks added in

Halting cl pull- 140x5x5

Cl DL- 180 x5x5

Ab work

[John Donovan]

130414

Power Sn+ 3 OHS- 130x20

Halting Sn pulls- 110x5x5

Sn DL- 150x5x5

[John Donovan]

130416

Open WOD 13.5

35 reps

Still working on C2B and kipping in general. Thrusters always suck

[John Donovan]

130418

HBBS- 135x5x2, 225x5, 275x5x5

RDL- 95x10x3

Clean/Snatch high pulls- 95x3x10 each

Pendlay rows- 95x5x2, 165x5x3 with pull ups between sets

KB snatch- 5 each arm with 53#

[John Donovan]

130420

Power clean + 3 front squat- 145x20 with a jerk every 4th set

Halting cl pull- 125x5x5

Clean DL- 165x5x5

[John Donovan]

130422

Power Sn +3 OHS - 115x20

Halting Sn pull - 95x5x5

Sn DL - 135x5x5

[John Donovan]

130424

HBBS- 135x5x2, 225x5, 250x5x5

RDL- 95x10x3

Clean/Snatch high pulls- 95x3x10 each

Went for a PR on OHS. Previous was 155, hit 185 and then 205 fairly easily but didn't want to get too crazy. Turns out all the OHS I've been doing this month has helped!

[John Donovan]

Spent the previous week working technique with light weights working on getting more comfortable receiving in the deep squat for a PR attempt.


130505

Worked up through snatches from 40kg in 5kg steps to a PR power Sn of 80kg. I was a little disappointed because I was unable to go farther due to footwork problems so my coach stopped me there and we spent time working on that. From there, I worked power Sn with 10 sec. pause OHS with 72.5% of 80kg.


130507

Power Cl+ 3 sec. pause front squat- 155x20 with jerks every 5th rep.
Halting Cl pull- 135x5x5, Cl DL- 175x5x5


130508

Back squat- 135x5x2, 225x5x2, 275x3, 315x1, 365x1(PR)
RDL- 135x5x5


Tomorrow will be a MetCon followed by Pendlay rows and Sn/Cl high pulls with 120% of PR.

[John Donovan]

130510

10 minutes handstand work

Snatch high pulls- 210x5x3

21-15-9

Shoulder press- 75lbs
Ring rows

3:47

[John Donovan]

130511

Power Sn+ pause OHS- 95x2, 115x2, 130x20

Halting Sn pulls- 110x5x5

Sn DL- 150x5x5

Drop Sn- 45x5


OHS felt really strong today. Coach has me pausing 3-5 sec. to help flexibility and to get more comfortable being that deep.

[John Donovan]

130514

Clean with pause at bottom- 135x5, 155x20 with jerk every 5

Halting clean pulls- 135x5x5

Clean DL- 175x5x5


Messed with my starting stance and widened it out a bit which turned out to be a good move. I had no problems pulling under the bar and catching in the squat. Jerks still need work but I haven't finished building my jerk blocks yet.

[John Donovan]

130516

Back squat- 135x5x2, 225x5x2, 265x5x5

RDL- 135x10x3