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Chris Ryan
03-12-2013, 12:34 PM
Hey guys. I started the Training Program "4-Wk Leg Strength Block 1" yesterday. I'll be posting my daily results on here leading up to a meet on April, 13th. Coming from a Bulgarian-style approach to a more moderate intensity, higher volume program should be interesting. I'll be adding some deficit work to shore up my positions from the floor. Thanks for any input!

-Chris Ryan
6'2"
228lbs
115kg Snatch Max
140 C+J Max
365lb Front Squat
425lb Back Squat
all maxes as of 3.9.13

3.11.13
Day one Leg Strength Block #1
Back Squat 3 sets of 10@275.
Mid thigh hang snatch 5 sets of 3@165
Halting snatch dead from deficit 3 sets of 3@205.
OHS 5 sets of 3@205.

Felt pretty, pretty awful. F*ck volume. Let's start adapting...

Chris Ryan
03-12-2013, 05:29 PM
Behind neck jerk 5 sets of 3@215.
Push press 4 sets of 5@185.
Jerk dip squats 3 sets of 5@245.

Conditioning: 3rds:
2 minutes jump rope
15 pullups
~10 minutes. Pretty winded.

Glutes sore from yesterday. Hungry! Sleepy! Sweaty!

Chris Ryan
03-13-2013, 07:32 PM
Back Squat - 75% x 5 x 5 -320lbs
Block (or hang) Clean (mid-thigh) - 65% x 3 x 5 - 215lbs
Halting Clean Deadlift (from deficit) - 80% (of clean) x 3 x 3 - 265lbs
SLDL - 60% (of back squat) x 5 x 3 265lbs.

Sore, hungry, strong though.

Chris Ryan
03-16-2013, 12:28 PM
Power Snatch - 65% x 3 x 4 - 165
Power Clean - 65% x 3 x 4 - 215
Power Jerk - 65% x 3 x 4 - 215
Snatch High-Pull - 70% x 5 x 3 @175

Felt real fast.

Chris Ryan
03-16-2013, 12:34 PM
Crossfit games Open WOD 13.2:
225 reps.

Back Squat - 80% x 3 x 8 @240-
Snatch - 70% x 3 x 2@175, 75% x 2 x 3@190 -
Clean & Jerk - 70% x 3 singles@215 75% x 2 singles@230.

Cut it short today, pretty spent. Happy with the week as a whole.

Chris Ryan
03-19-2013, 06:02 PM
Back Squat - 70% x 10 x 3 @295
Block (or hang) snatch (mid-thigh) - 65% x 3 x 2 @165, 70% x 3 x 3 @175
Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 @200, 85% x 3 x 2 @215
Overhead Squat - 65% x 3 x 2 @205, 70% x 3 x 3 @220.

Solid throughout.

Chris Ryan
03-19-2013, 06:05 PM
Jerk behind the neck - 75% x 3 x 5 @ 235
Push Press - 75% x 5 x 2 @185, 80% x 5 x 2 @195
Jerk Dip Squat - 85% (of jerk) x 5 x 3 @265

4 sets; no rest:
10 pull-ups
15 KB swings 3:50@50#

Strong, but now I'm sick. So. Eff.

Chris Ryan
03-26-2013, 11:48 AM
Back Squat - 80% x 5 x 5 @340
Block (or hang) Clean (mid-thigh) - 65% x 3 x 2@215, 70% x 3 x 3@230
Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3@265, 85% x 3 x 2@275
SLDL - 65% (of back squat) x 5 x 3@295

Out with flu immediately following this post. Thurs-Monday.

Chris Ryan
03-26-2013, 11:49 AM
Back Squat 3 sets of 10 @295.

Brutal. Coughing fits. Not healthy yet.

Chris Ryan
03-29-2013, 06:09 PM
Repeated last week. Felt harder.
Back Squat - 80% x 5 x 5 @340
Block (or hang) Clean (mid-thigh) - 65% x 3 x 2@215, 70% x 3 x 3@230
Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3@265, 85% x 3 x 2@275
SLDL - 65% (of back squat) x 5 x 3@275

Bodyweight down. Need food.

Chris Ryan
03-30-2013, 06:34 PM
Back Squat - 85% x 3 x 8@ 360
Snatch - 75% x 3 x 3@190, 80% x 2 x 2@205
CLean & Jerk - 75% x 3 x 2@ 230, 80% x 2 @245
Snatch High-Pull - 70% (of snatch) x 3@175, 75% x 3 x 2@185.

Chris Ryan
04-01-2013, 07:33 PM
Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)315 For 2 Sets. 325 ForThird.
Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good) 175, 185, 195.
Halting Snatch Deadlift (hip) - 85% x 3 x 3 215
Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good)225, 245X2.

Chris Ryan
04-02-2013, 04:55 PM
Jerk behind the neck - 75% x 3 x 3 @235, 80% x 3 x 2 @255 (up wt on last set if you feel good) Hit 265x3 on last set.
Push Press - 75% x 5 185 , 80% x 5 x 2 @195, 85% x 5 @205
Jerk Dip Squat - 85% (of jerk) x 5 x 3 @275

No conditioning. Food until I pass out tonight.

Chris Ryan
04-05-2013, 06:29 AM
Back Squat - 83% x 5 x 5 355 for 4 sets, 375 final. No misses.
Block (or hang) clean (mid-thigh) - 70% x 3 x 5 230x3sets, 245, 275(pr) no misses.
Halting Clean Deadlift (upper thigh) - 85% x 3 x 3 @275
SLDL - 65% (of back squat) x 5, 70% x 5 x 3 @295

Good day, felt strong.

Chris Ryan
04-07-2013, 11:44 AM
Power Snatch - 65% x 3 @165, 70% x 3 x 2 @175, 75% x 3 @190
Power Clean - 65% x 3 @215, 70% x 3 x 2 @230, 75% x 3 @245
Power Jerk - 65% x 3 @205, 70% x 3 x 2 @220, 75% x 3 @235
Snatch High-Pull - 75% (of snatch) x 5 x 3 @190


Tough. No conditioning.

Chris Ryan
04-08-2013, 10:06 AM
Snatch - 75% x 3 @190, 80% x 3 @205, 85% x 2 @215, 80% x 2 x 2 @205.

Clean & Jerk - 75% x 3 @230, 80% x 3 @245, 85% x 2 @275, 80% x 2 x 2 @245

Back Squat - 88% x 3 x 8 @375 (up wt on last set if you feel good) Did 4 reps on final set.

Snatch High-Pull - 75% (of snatch) x 3 x 3 @190

Felt good. Busy at the gym so I took too long on rest between squat sets, could have upped weight for final otherwise. Excited for testing this weekend.

Chris Ryan
04-09-2013, 09:06 AM
Monday
Snatch - 60% x 2 x 5 @155
Clean & Jerk - 60% x 1 x 5 @185
Back squat - 50% x 2 x 3 @225 (focus on acceleration up)

Felt good. Bodyweight 229.

Chris Ryan
04-13-2013, 12:10 PM
Tuesday April 9th 2013
Power Snatch - 60% x 1 x 4 @155, 70% x 1 x 3 @175
Power Clean & Power Jerk - 60% x 1 x 4 @230, 70% x 1 x 3 @245
Squat jump - 3 x 3
3 sets; no rest:
10 DB row/arm 50#
10 1-arm DB bench press/arm
~3Minutes Unbroken

Chris Ryan
04-13-2013, 01:43 PM
Wednesday
Snatch - 60% x 1 x 5 155
Clean & Jerk - 60% x 1 x 5 185
Back Squat - 40% x 2 x 3 175 (focus on acceleration up)
Squat jump - 3 x 3

Chris Ryan
04-13-2013, 01:45 PM
Back Squat Max - 440lbs (200kg) +15lbs
Snatch to 225, missed 245 close a bunch of times.
Clean to 295, missed jerk.
A bunch of Shankle complexes. 2@ 245, 265, 275 missed jerk, 275 missed jerk.

Happy with progress, ready to reload.