Chris Ritchie Training

Tuesday, December 16, 2014

12/15 - 12/17

Mon 12/15:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Kips on High Rings w/o FG

A. MUs: 10-12 min practice using less and less false grip from top down

B. 3 Pos. Snatch DL: 3 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

*145, 185, 205.

C1. Bench Press: 3 x 10-12 @20X0, rest 90 sec

165, 175, 185.

C2. T2B: 3 x 10.10, rest as needed b/t 10s; rest 90 sec after

notes-do 10 reps unbroken if possible, rest as needed, then another 10. Work on efficiency; it's really 3 x 20 with an intentional break after 10 reps.

*all unbroken with efficient movement. Except very last set. Slipped off on 7th rep and had to jump back on. Was a slip. Not muscle or rhythm failure.

5 rounds for time:

6 x 10m (33 feet) Shuttle Run down & back*

1 No Ft Rope Climb (to top @Nike)

*run 10m, turn around and come back. that's one rep; do 6 per round.

Time: 4:52

*rope was 15 feet.

*this was much more challenging than I thought it would be.

Tue 12/16:

10-15 min aerobic warmup

12 min AMRAP @80%:

Row 300m

10 Thrusters 95lbs

10 Box Jump/Step Downs 24"

*4 full rounds + 147M on rower.

--4 min recovery--

12 min AMRAP @80%:

Assault Bike 10 cals

5 HSPU

10 Burpees

*6 full rounds + 4 Assault Bike cals.

*these two AMRAP's felt like a true 80% effort.

10 min easy aerobic c/d

Wed 12/17:

Rest

Sunday, December 14, 2014

12/11 - 12/14

Thu 12/11:

Rack seq

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Handstand to Fwd Roll ~2-3 reps

A. Jerk off blocks or rack: build to a heavy single

notes-not 1RM unless feeling good

*250lbs. Heavy single. Not 1RM.

for time:

9-7-5:

Shoulder to OH 205/125lbs

Muscle Ups

*Time: 13:57

This was very challenging on the shoulders after the heavy single.

recover as needed

accumulate 30 deficit HSPUs

*Took about ten minutes going at a casual pace.

Fri 12/12:

15 min aerobic warmup

3 rounds, each one progressively faster to a max effort on the last round:

Row 500m

15 Burpees

15 C2B Pullups

15 Power Cleans 135/85lbs

100 DUs

rest 4 min b/t rounds

1. 7:20

2. 8:53

3. 9:16

*paced myself way too hard out of the gate. Was not able to maintain pace.

Sat 12/13:

Rest

Sun 12/14:

A. Snatch Balance: 4 x 2; rest 60-90 sec

notes-keep it light & go for speed to the bottom and catching the weight solidly

115 x 4

*feeling super sold on speed and technique at this weight. Will start building next time.

B. Hang Squat Snatch: 1 rep EMOM for 10 singles - moderate loads you can catch deep

115

*was able to go fast and get deep in the pocket. Would go up to 135 next time.

AMRAP in 6 min: (use 3 bars)

3 Deadlifts 315/185lbs

3 Power Cleans 225/135lbs

3 Power Snatch 135/95lbs

*3 full rounds + 1 deadlift.

Felt great but power cleans and power snatches got pretty sloppy after the first round. Should have worked at them at a lighter weight before starting for technique practice.

rest as needed

Complete 30/side Renegade Rows

notes-don't allow hips to tilt or shift. Use a challenging weight.

*45lbs.

Wednesday, December 10, 2014

12/8 - 12/10

Mon 12/8:

A. MUs: 5 x 2-3, RAN

✔

B. Snatch Balance: 4 x 2; rest 60-90 sec

notes-keep it light & go for speed to the bottom and catching the weight solidly

✔115 x 4. *easy weight. Felt perfect for practice.

C. Hang Power Snatch + OHS: 5 x 1+2; rest 2 min

✔115, 115, 125, 125, 135.

D. 3 Pos. Snatch DL: 4 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

135, 135, 145, 155.

Tue 12/9:

10-15 min aerobic warmup

10 min AMRAP @80%:

Row 250m

10 Thrusters 95lbs

10 T2B

✔4 full rounds.

--4 min recovery--

10 min AMRAP @80%:

Assault Bike 10 cals

5 HSPU

10 Burpees

✔4 full rounds + AB 10 cals & 4 HSPU.

10 min easy aerobic c/d

Wed 12/10:

rest

Saturday, December 6, 2014

12/4 - 12/7

Thu 12/4:

15-20 min aerobic warmup, include Triple Under practice

was not using speed rope. Did not get any TU's.

AMRAP in 6 min: (use 2 bars)

3 Deadlifts 315lbs

3 Power Cleans 225lbs

1 Rope Climb

4 rounds

*did power cleans not hangs. Couldn't get the rhythm of the movement right at that weight.

✔️

--recover as needed--

B. Front Squat: 8 x 3 reps @20X0, rest 75 sec - use 70%1RM (210lbs.)

notes-focus on speed out of the hole

✔️

C. Complete 4 rounds, rest as needed:

12 GHD Situps

8 GHD Raises

✔️

Fri 12/5:

Rest

Sat 12/6:

A. Split Jerk off blocks (or rack): 10 singles @80%, rest 75 sec b/t reps

✔️210lbs.

*this was my 80% of my clean and jerk 1RM. Don't have a 1RM from blocks or rack. Need to practice my jerks more often. Am usually pretty fast with this movement. Felt a little slow.

6 rounds:

10 Thrusters 95lbs - smooth, fast, & relaxed w/breathing

rest 75 sec

10 Butterfly Pullups

rest 75 sec

✔️felt great and consistent on rhythm and breathing on both.

AMRAP in 15 min @75% pace:

Run 200m

35 DUs

15 Situps

20 Walking Lunges

✔️5 rounds completed

Sun 12/7:

rest

Wednesday, December 3, 2014

12/1 - 12/3

Mon 12/1:

Rack stretches

A. Power Clean: build to a max

-245lbs.

--rest 8 min once you find your max--

B. Power Clean: amrap in 8 min @90% of "A"

-20 reps. Could have gotten 4 or 5 more if I paced myself a bit quicker.

C. Thrusters @95lbs: 3 x 15 unbroken; rest 3 min

notes-focus on relaxed breathing & efficiency - only have tension where needed to do the work.

D. Toes to Bar: 50 reps for time.

Time: 3:12

*lost my rhythm on this one way before any muscular or aerobic slow down. Need to work on this one more. Not one of my stronger movements.

Tue 12/2:

15 min aerobic warmup (Row, rope, dynamic stretches, run, etc - your choice)

6 rounds @80-85%:

Row 700m

50 Double Unders

1. 3:14 *unbroken DU's

2. 3:15 *unbroken DU's

3. 3:36 *tripped up on DU's.

4. 3:31 *tripped up on DU's.

5. 3:27 *unbroken DU's

6. 3:22 *unbroken DU's

rest 2 min b/t rounds

10 min AB (Assault Bike) @Z1 c/d

12/3:

A. Snatch Balance: 5 x 2; rest 60-90 sec

135lbs.

notes-keep it light & go for speed to the bottom and catching the weight solidly

B. Hang Squat Snatch: 10 singles, moderate load, but add if feeling good to heavy

Worked up to 135.

C. Butterfly C2B: 10-12 min practice

3 sets of 10-12 unbroken reps

21-15-9:

Ring Dips

Box Jumps 20" - do as rebounding if able

KB Swings 70lbs

Time: 3:56

*felt great. everything unbroken. Honestly not even sure how I could have done it any faster.

Monday, December 1, 2014

11/23 - 12/30

Sunday – Rest

Monday:

PVC Snatch Drills

7 x 2 Hang Power Clean

7 x 2 Hang Squat Clean

5 x

500M Row

15 x 135lb. Bench Press

Did this in 13:30

Tuesday:

Butterfly pull up practice

Back Squat - Build to heavy single – 365

3 Rounds for time:

50 GHD Sit Ups

25 strict HSPU’s

13 minutes or so. This started out fast but got super tough!

Wednesday:

2000M row time trial - 6:46

AMRAP 30:

5 x 275lb. Deadlift

13 x Push Ups

9 x 24" Box Jumps

*this is a Hero WOD. Did it at a pace that allowed me for perfect technique on every rep and to do every movement unbroken. Got 15 rounds.

Thursday - Rest

Friday:

Bench Press Work up to moderately heavy single. 255lbs.

For time:

5 Rounds:

3 x 205lb. Power Clean

10 x Burpee pull ups

Time: 8:02

Saturday:

Snatch tech work

7 x 2 Hang Power Snatch

7 x 2 Hang Full Snatch

For time:

30 x OHS (95lbs.)

7 MU's

20 x OHS (95lbs.)

5 MU's

Time: 4:42

Annie *not for time

Sunday, November 23, 2014

November Training

-JT - 9:12. PR

-Nate - 15 rounds. 3 round PR

-Elizabeth - 5:54. First time ever doing it. Could def do better.

-Grace - 2:57. First time ever doing it. Could def do better.

-BWT Squat x 11/1K row x 7 round - 40 minutes

-5 WB, 3 HSPU, 1 225lb. Clean x 30 rounds - didn't do for time but felt great and did for consistent pace.

-Stephen - 30-25-20-15-10-5 GHD Sit up, GHD back extension, knee to elbow, 95lbs stiff leg deadlift 28 minutes.

-20MIN AMRAP - 250M Row, 25 push ups. 8 full rounds + 128M row

-5 rounds of 275lb. Deadlift, 30 squats, 7 HSPU. Time: 8:12

-500lb. 1RM deadlift PR

-On the C2 rower:

Pull a sub-1:25/500-m pace for as long as possible