Row 500m
50 Front Squats 65#
30 Burpees
Rest 30 min
x2
6:25
5:45
Let's say I learned a little about how slowing down :10 on a 500m row can save you 40 seconds in the long run ha.
Set 1: 1:50 row did 15, 10,10,8,7 burpess steady pace ub.
Set 2: 1:58 row, front squats ub, burpees steady and spead up last 10. I crossed my arms this time on the front squats and paused for a couple seconds after 20 30 35 40..this helped a lot. I was suprised I could do all 50 unbroken. It payed to slow down the row a little. Got to do this in my garage :) I was tired from driving all morning looking at houses to buy with Mike and stopping by visiting his families for easter but I took a nap and was good to go. Felt great on the second one, much better than the first set.
Ready for the last week of the open! Looks like I dropped to 26th this week :( wanted to stay top 25 but hopefully this last week I can move back up a few spots. Got 47th in this workout with a score of 96 reps, glad I redid it cause 91 would of put me at 80th in the workout! I'm about 100 points out from 48th so I think it's safe to say I will qualify. Hope I can finish higher at Regionals, our region is stacked this year.
Sunday, March 31, 2013
Wednesday, March 27, 2013
3/26
26-Mar
A. Back squat 3, 2, 1, 3, 2, 1; rest 3 min
+
On the min for 20 min:
Odd- 3 TnG squat snatch 75-95#
Even- 6 hspu
+
3 rounds for time:
12 thrusters 95#
6 CTB chin ups
A. 185,195,205, 190, 200, 210
190 x3: http://youtu.be/WmXcjOZsWpY
205 x1: http://youtu.be/zXNRG6c1hbo
- these felt good and kinda easy, I probably should of gone heavier. Didn't know they would feel this good.
85# x 7sets 95# last 3 sets - Felt great!
Set 1: http://youtu.be/1OxU-FQMJ4Y
Set 8: http://youtu.be/Hqj_vYvAaiw
Set 10: http://youtu.be/eVV8_oZ2j_E
HSPU - all unbroken - redeemed my self from Sundays hspu melt down lol
Set 1: http://youtu.be/HOe3dXBVJak
Set 8: http://youtu.be/zpIx_NXZWQE
Set 10: http://youtu.be/5F4H35kuDDo
3 rounds:
4:50 - http://youtu.be/y-gbhTK0Lt8
Rd 1 - UB
Rd 2 - thrusters 4/4/4 CTB 3/3
Rd 3 - thrusters 3/3/3/3 CTB 2/2/1/1
- thrusters smoked/crushed me. I'm not very good at heavier thrusters. My shoulders were pretty tired but I felt like I wasn't generating any power on these. Felt heavy. I feel like I need to be better at a workout like this, but with time I will be.
Fun session though, It was fun back squating heavy! Haven't done that in a while. Last tuesday felt like a shock to my body because I didn't train that weekend before since I re did the open workout Sunday, training Saturday and Sunday helped me feel better after the session today. My body wasn't as smoked.
A. Back squat 3, 2, 1, 3, 2, 1; rest 3 min
+
On the min for 20 min:
Odd- 3 TnG squat snatch 75-95#
Even- 6 hspu
+
3 rounds for time:
12 thrusters 95#
6 CTB chin ups
A. 185,195,205, 190, 200, 210
190 x3: http://youtu.be/WmXcjOZsWpY
205 x1: http://youtu.be/zXNRG6c1hbo
- these felt good and kinda easy, I probably should of gone heavier. Didn't know they would feel this good.
85# x 7sets 95# last 3 sets - Felt great!
Set 1: http://youtu.be/1OxU-FQMJ4Y
Set 8: http://youtu.be/Hqj_vYvAaiw
Set 10: http://youtu.be/eVV8_oZ2j_E
HSPU - all unbroken - redeemed my self from Sundays hspu melt down lol
Set 1: http://youtu.be/HOe3dXBVJak
Set 8: http://youtu.be/zpIx_NXZWQE
Set 10: http://youtu.be/5F4H35kuDDo
3 rounds:
4:50 - http://youtu.be/y-gbhTK0Lt8
Rd 1 - UB
Rd 2 - thrusters 4/4/4 CTB 3/3
Rd 3 - thrusters 3/3/3/3 CTB 2/2/1/1
- thrusters smoked/crushed me. I'm not very good at heavier thrusters. My shoulders were pretty tired but I felt like I wasn't generating any power on these. Felt heavy. I feel like I need to be better at a workout like this, but with time I will be.
Fun session though, It was fun back squating heavy! Haven't done that in a while. Last tuesday felt like a shock to my body because I didn't train that weekend before since I re did the open workout Sunday, training Saturday and Sunday helped me feel better after the session today. My body wasn't as smoked.
Sunday, March 24, 2013
3/23-3/22 sat/sun
Sat:
A. Hang power snatch from below the knee: build to a 3rm without dropping the bar
B. strict toes to bar; amrap unbroken x4; rest 1 min
+
5 sets @100%
2 rope climbs
50 meter prowler push (moderate load high foot turnover and sprint)
Rest 3 min
A. 85-95-100-110-115 - felt great
110: http://youtu.be/HdbvSm9ZUwI
115: http://youtu.be/HOJztujTOfU
B. 10-8-8-10
I realized I still suck and coming down a rope. It kills my arms and grip for the next one I feel like. I can't find a good efficient way to come down.
1:05, 1:05, 1:08, 1:04, :58
set 1: http://youtu.be/vw77cqLQ12I
Sun: (BAD TRAINING DAY)
A. Squat snatch: build to a max (perfect form)
B. paralletes hspu: 2-3 on the min for 8 min
+
For time:
30 kbs 1.5 pood
30 hspu
20 thrusters 65#
20 ctb chin ups
10 squat snatch 95#
10 bar muscle ups
A. 95, 105, 115, 125, 130 miss x3 - just didn't have it today missed 130 3 times and just called it. Tried not getting frustrated but I still kinda did.
B. 2-3-2-3-3-3-3-3 - these felt much better today at least. Did all sets unbroken
For time: 17:10
kbs 18/12
hspu - awful sets of 3-4 just didn't have it here today..started to mentally break down. Rested like 30s after 18 to try and get it back together
thrusters - 5/5/5/5
ctb - 2/2/2/2/2/2/2/2/1/1/1/1
snatch - singles
bar mu - singles - these actually felt better than i expected. during the workout i was worried i wasn't going to be able to get any of these.
Pretty frustraiting training session today(Sunday) but I just need to rest up tonight and tomorrow and come back ready to go Tuesday.
A. Hang power snatch from below the knee: build to a 3rm without dropping the bar
B. strict toes to bar; amrap unbroken x4; rest 1 min
+
5 sets @100%
2 rope climbs
50 meter prowler push (moderate load high foot turnover and sprint)
Rest 3 min
A. 85-95-100-110-115 - felt great
110: http://youtu.be/HdbvSm9ZUwI
115: http://youtu.be/HOJztujTOfU
B. 10-8-8-10
I realized I still suck and coming down a rope. It kills my arms and grip for the next one I feel like. I can't find a good efficient way to come down.
1:05, 1:05, 1:08, 1:04, :58
set 1: http://youtu.be/vw77cqLQ12I
Sun: (BAD TRAINING DAY)
A. Squat snatch: build to a max (perfect form)
B. paralletes hspu: 2-3 on the min for 8 min
+
For time:
30 kbs 1.5 pood
30 hspu
20 thrusters 65#
20 ctb chin ups
10 squat snatch 95#
10 bar muscle ups
A. 95, 105, 115, 125, 130 miss x3 - just didn't have it today missed 130 3 times and just called it. Tried not getting frustrated but I still kinda did.
B. 2-3-2-3-3-3-3-3 - these felt much better today at least. Did all sets unbroken
For time: 17:10
kbs 18/12
hspu - awful sets of 3-4 just didn't have it here today..started to mentally break down. Rested like 30s after 18 to try and get it back together
thrusters - 5/5/5/5
ctb - 2/2/2/2/2/2/2/2/1/1/1/1
snatch - singles
bar mu - singles - these actually felt better than i expected. during the workout i was worried i wasn't going to be able to get any of these.
Pretty frustraiting training session today(Sunday) but I just need to rest up tonight and tomorrow and come back ready to go Tuesday.
Saturday, March 23, 2013
3/22
13.3
12 min amrap:
150 wall ball
90 double unders
30 muscle ups
253reps
WB: 25-15-10-10-10-10-10-10-10-10-10-10-5-5 ended at 6:15
DU: 40-30-20 ended at 7:30
MU: all 1's started at 7:50 and did one every :20
I think the only way I will be able to get more reps is to continually build up my upper body endurance. I went as hard as I could on muscle ups with out going to failure.
I was on pace to do a 6:00 minute karen when I was about 120reps in and i forced myself to slow down a little because I could feel the burn setting in too much in my shoulders and new if I didn't slow down, I would be boarder line of it crushing me by the last set. I knew I could stay composed on du if I kept a 6:15 pace. MU felt as good as they could after 150wb and 90du. I really focused on using my hips and thowing my self over the rings from the 1st mu. Didn't want to get lazy and miss one that I shouldn't plus it allows me to stay fresher on them when I am agressive and use good technique from the start.
Last year I only got 5mu..I have about 3min vs 4min for mu and I did the bootleg mu last year where you pull up half way from a dead hang and just swing a little and throw yourself over from there. So I am very very happy with a 8 rep improvement. Especially since its 8mu. For me thats like 2 minutes of work.
12 min amrap:
150 wall ball
90 double unders
30 muscle ups
253reps
WB: 25-15-10-10-10-10-10-10-10-10-10-10-5-5 ended at 6:15
DU: 40-30-20 ended at 7:30
MU: all 1's started at 7:50 and did one every :20
I think the only way I will be able to get more reps is to continually build up my upper body endurance. I went as hard as I could on muscle ups with out going to failure.
I was on pace to do a 6:00 minute karen when I was about 120reps in and i forced myself to slow down a little because I could feel the burn setting in too much in my shoulders and new if I didn't slow down, I would be boarder line of it crushing me by the last set. I knew I could stay composed on du if I kept a 6:15 pace. MU felt as good as they could after 150wb and 90du. I really focused on using my hips and thowing my self over the rings from the 1st mu. Didn't want to get lazy and miss one that I shouldn't plus it allows me to stay fresher on them when I am agressive and use good technique from the start.
Last year I only got 5mu..I have about 3min vs 4min for mu and I did the bootleg mu last year where you pull up half way from a dead hang and just swing a little and throw yourself over from there. So I am very very happy with a 8 rep improvement. Especially since its 8mu. For me thats like 2 minutes of work.
Wednesday, March 20, 2013
3/19
19-Mar
A. Squat snatch; build to a 3rm TnG (perfect form no hitch) in 15 min
(mandatory minimum 90 seconds bw attempts)
+
On the min for 20 min:
Odd- 3 muscle ups
Even- 7 thrusters 75#
+
3 rounds for time:
10 toes to bar
30 wall balls
A. 95-105-155-120(missed the 3rd one) 120
120 - http://youtu.be/kEOCe6UbyJs
120 miss - http://youtu.be/69Ngc_ppz6U
115 - http://youtu.be/lNAOnFZaYSs
- these felt pretty good. It was the first time I've chased the bar straight to the ground from overhead with heavy snatches. I tried it for the first time last week when I had 10tng power snatchs but that was only 65#. It def felt kinda awkward when I was getting to 115 and 120. I think its just something that will take practice. Mike was helping me some and giving me some pointers on how to keep it close. When I missed 120 at my first attmept at it, I missed the 3rd snatch behind, something I rarely do. I've maybe done that 5 times ever lol. Happy with 120 though, I think I powered my 3rd snatch at 120 the 2nd time when I got it..I didn't mean to.
On the min for 20 min:
Odd- 3 muscle ups
Even- 7 thrusters 75#
- not gonna lie, this intimidated me at first. I did 6 of the 10 sets of muscle ups unbroken and the last 4 sets were 2/1. I was happy about that. They felt good tonight, better than the last time I did them. All thrusters were unbroken. I was good through the first 10 minutes, then my shoulders started burning and breathing got higher to wear I never could quiet bring it back down during the rest between movements. This was fun, can't wait to see more of this.
3 rounds for time:
10 toes to bar
30 wall balls
4:50
http://youtu.be/ji3WF-ry8kY
Rested about 5 minutes after the MU/Thrusters.
- 1st round of wb/ttb unbroken, took 1:30
- 2nd round did 10/10/10 of wallballs and ttb were unbroken 1:40
- 3rd round did 10/10/10 wallballs and 8/2 on ttb, grip went and couldn't hold on 1:40
- I may should of tried to do 15/15 on wallballs for the 2nd round, but I was scared I would blow up on toes to bar, I felt like my rest was short on my breaks for wb, I didn't expect to go unbroken on round 2 of toes to bar, but they felt great and I was able to control my breathing during them. It was my grip that went on the last round of toes to bar, I just literally couldn't hang on any longer and dropped after 8.
Felt great to get a good training session in, I miss these :) Can't wait to get the open over with! Find out 13.3 tonight!!
A. Squat snatch; build to a 3rm TnG (perfect form no hitch) in 15 min
(mandatory minimum 90 seconds bw attempts)
+
On the min for 20 min:
Odd- 3 muscle ups
Even- 7 thrusters 75#
+
3 rounds for time:
10 toes to bar
30 wall balls
A. 95-105-155-120(missed the 3rd one) 120
120 - http://youtu.be/kEOCe6UbyJs
120 miss - http://youtu.be/69Ngc_ppz6U
115 - http://youtu.be/lNAOnFZaYSs
- these felt pretty good. It was the first time I've chased the bar straight to the ground from overhead with heavy snatches. I tried it for the first time last week when I had 10tng power snatchs but that was only 65#. It def felt kinda awkward when I was getting to 115 and 120. I think its just something that will take practice. Mike was helping me some and giving me some pointers on how to keep it close. When I missed 120 at my first attmept at it, I missed the 3rd snatch behind, something I rarely do. I've maybe done that 5 times ever lol. Happy with 120 though, I think I powered my 3rd snatch at 120 the 2nd time when I got it..I didn't mean to.
On the min for 20 min:
Odd- 3 muscle ups
Even- 7 thrusters 75#
- not gonna lie, this intimidated me at first. I did 6 of the 10 sets of muscle ups unbroken and the last 4 sets were 2/1. I was happy about that. They felt good tonight, better than the last time I did them. All thrusters were unbroken. I was good through the first 10 minutes, then my shoulders started burning and breathing got higher to wear I never could quiet bring it back down during the rest between movements. This was fun, can't wait to see more of this.
3 rounds for time:
10 toes to bar
30 wall balls
4:50
http://youtu.be/ji3WF-ry8kY
Rested about 5 minutes after the MU/Thrusters.
- 1st round of wb/ttb unbroken, took 1:30
- 2nd round did 10/10/10 of wallballs and ttb were unbroken 1:40
- 3rd round did 10/10/10 wallballs and 8/2 on ttb, grip went and couldn't hold on 1:40
- I may should of tried to do 15/15 on wallballs for the 2nd round, but I was scared I would blow up on toes to bar, I felt like my rest was short on my breaks for wb, I didn't expect to go unbroken on round 2 of toes to bar, but they felt great and I was able to control my breathing during them. It was my grip that went on the last round of toes to bar, I just literally couldn't hang on any longer and dropped after 8.
Felt great to get a good training session in, I miss these :) Can't wait to get the open over with! Find out 13.3 tonight!!
Monday, March 18, 2013
3/16-3/17
Saturday 3/16
Rowed 500m x3 with 2min rest @85%
- kept these at a 2:00 pace, was a little stiff and didn't want to push it
- practiced different step up variations for my 13.2 redo and timed a few rounds
Sunday 3/17
13.2 Redo
- I saw people beating me with step ups and it was so hard to believe they'd actually be faster but my 313 with all bounding box jumps was quickly falling on the leader board as others re did it with step ups and put up way higher numbers. So I was determined to at least 320. I gave it my all when I got 313 and didn't know how I was gonna squeeze out more than 10 more reps.
- I bounded my 1st two rounds and round one was super fast, faster than I intended, it was like :38 ha..so I took a big breath and attacked rd 2 just a little slower then when into rd 3 and started step ups. Once I finished rd 3 I felt completely recovered. Step ups may of not been faster than box jumps but it kept my breathing so controlled that I could go afap on the barbell which is where I gained so much time and reps. I literally would finish my last step up and grab the barbell and go as fast as my body would let me move and I dont think I slowed down at all. Mike told me I would do better because "I had been backed into a corner and I'd fight my way out" I tried to believe that but when he said it mid workout on Sunday it had a whole new meaning and I was deteremined not to slow down. It was like I caught a second wind after round 6 and could just keep going. The step ups allowed this workout to feel like I do when I run. I kept a hard but not too hard pace the whole time and could maintain it. My legs had a burn going the whole time but it was a sustainable burn because my breathing was so controlled.
- Mike is uploading the video this morning so I'll post it once it finally up loads. Looking forward to training Tuesday and knocking 13.3 out on Thrusday and hopefully not having to redo this one.
Rowed 500m x3 with 2min rest @85%
- kept these at a 2:00 pace, was a little stiff and didn't want to push it
- practiced different step up variations for my 13.2 redo and timed a few rounds
Sunday 3/17
13.2 Redo
- I saw people beating me with step ups and it was so hard to believe they'd actually be faster but my 313 with all bounding box jumps was quickly falling on the leader board as others re did it with step ups and put up way higher numbers. So I was determined to at least 320. I gave it my all when I got 313 and didn't know how I was gonna squeeze out more than 10 more reps.
- I bounded my 1st two rounds and round one was super fast, faster than I intended, it was like :38 ha..so I took a big breath and attacked rd 2 just a little slower then when into rd 3 and started step ups. Once I finished rd 3 I felt completely recovered. Step ups may of not been faster than box jumps but it kept my breathing so controlled that I could go afap on the barbell which is where I gained so much time and reps. I literally would finish my last step up and grab the barbell and go as fast as my body would let me move and I dont think I slowed down at all. Mike told me I would do better because "I had been backed into a corner and I'd fight my way out" I tried to believe that but when he said it mid workout on Sunday it had a whole new meaning and I was deteremined not to slow down. It was like I caught a second wind after round 6 and could just keep going. The step ups allowed this workout to feel like I do when I run. I kept a hard but not too hard pace the whole time and could maintain it. My legs had a burn going the whole time but it was a sustainable burn because my breathing was so controlled.
- Mike is uploading the video this morning so I'll post it once it finally up loads. Looking forward to training Tuesday and knocking 13.3 out on Thrusday and hopefully not having to redo this one.
Friday, March 15, 2013
3/14
13.2
10 min amrap:
5 Shoulder to Overhead 75#
10 Deadlifts 75#
15 Box Jumps
10 Rounds + 5 soh + 8 dl
I did my first 2 rounds in :50 sec each so I was at 1:40 going into round 3. I got into a pace I could hold for the next 7 minutes and then just gave it all I had for the last 2 minutes. I was able to speed up just a hair, but I held as strong of a pace the middle 6 minutes that I think I could. I did everything unbroken, went straight into dl from pp, turned and went straight into boxjumps and bounded all of them. Got no repped on 2. Rounds 8-10 I was getting pretty winded so when i turned for my first bj i just stepped up on the box since they let us and then bounded the next 14. I think it was very helpful for me. I was able to get that breath and go while still getting a rep and not standing there.
The overhead felt find, i did all 5 tng each round and they really never got hard. All our push jerks helped :) DL I kept form until the last 2 rounds, I said screw it and did whatever i could to go faster. about round 6 my quads and calves started to burn and got worse each round but I'm super comfortable with box jumps so I was able to just keep moving and pushing through it. Maybe if I was 3" shorter I could of got 11 rounds? ha
My calves were throbbing when I finished. Like I had to walk flat footed lol. I rolled them out and iced them when I got home. Woke up all throughout the night because of them. They are better this morning but just really fatigued.
Caitlin and I were literally rep for rep almost the whole time (shes literally same size as me and almost identical strengths and weaknesses). I inched ahead of her and was 2 reps ahead at round 5 or 6 then I got no repped and it got to 1 rep and then the last 90seconds I was able to go just a little faster and get ahead by 3 more reps. I got 313 and she got 309..so glad I had her to go against on this one, helped so much, I wanted to slow down at times but had her on my heels and wasn't going to let her get ahead.
Thats my jumbled up rant for now on how 13.2 went. Time to do tax returns :)
10 min amrap:
5 Shoulder to Overhead 75#
10 Deadlifts 75#
15 Box Jumps
10 Rounds + 5 soh + 8 dl
I did my first 2 rounds in :50 sec each so I was at 1:40 going into round 3. I got into a pace I could hold for the next 7 minutes and then just gave it all I had for the last 2 minutes. I was able to speed up just a hair, but I held as strong of a pace the middle 6 minutes that I think I could. I did everything unbroken, went straight into dl from pp, turned and went straight into boxjumps and bounded all of them. Got no repped on 2. Rounds 8-10 I was getting pretty winded so when i turned for my first bj i just stepped up on the box since they let us and then bounded the next 14. I think it was very helpful for me. I was able to get that breath and go while still getting a rep and not standing there.
The overhead felt find, i did all 5 tng each round and they really never got hard. All our push jerks helped :) DL I kept form until the last 2 rounds, I said screw it and did whatever i could to go faster. about round 6 my quads and calves started to burn and got worse each round but I'm super comfortable with box jumps so I was able to just keep moving and pushing through it. Maybe if I was 3" shorter I could of got 11 rounds? ha
My calves were throbbing when I finished. Like I had to walk flat footed lol. I rolled them out and iced them when I got home. Woke up all throughout the night because of them. They are better this morning but just really fatigued.
Caitlin and I were literally rep for rep almost the whole time (shes literally same size as me and almost identical strengths and weaknesses). I inched ahead of her and was 2 reps ahead at round 5 or 6 then I got no repped and it got to 1 rep and then the last 90seconds I was able to go just a little faster and get ahead by 3 more reps. I got 313 and she got 309..so glad I had her to go against on this one, helped so much, I wanted to slow down at times but had her on my heels and wasn't going to let her get ahead.
Thats my jumbled up rant for now on how 13.2 went. Time to do tax returns :)
Wednesday, March 13, 2013
3/12
12-Mar
A. Squat snatch clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
B1. Squat clean; 7 unbroken TnG 95# x4; rest 1 min (perfect form)
B2. Ring dips; 15 for time x4; rest 2 min
C1. TnG power snatch 65# -10 unbroken x3; rest 1 min
C2. CTB chin ups; 20 for time x3; rest 2 min
A. 110, 115, 125 - felt great on 115 so wanted to try 125, got all 5.
125 - http://youtu.be/YcW6-_30A9Y
B1. Complete, set one not all perfect but by set 3 I felt pretty close to perfect
Set 3 - http://youtu.be/zC14gXiK52I
B2. (5/4/3/3) (5/4/3/3) (5/4/2/2/1) (4/2/2/2/2/1/1/1)
Set 2 - http://youtu.be/3ljAxWCmYOc
C1. Complete, really got the hang of these after set one. Super pumped about figuring out efficient tng snatches!
Set 3 - http://youtu.be/4oFse6tO91Q
C2. :54 (16/1/1/1/1) 1:30 (5/3/2/2/2/1/1/1/1/1/1) 1:34 (4/2/2/2/2/2/1/1/1/1/1/1)
Arms and grip were smoked after 1 set of snatches and ctb
Good session, was worn out by the end. Upper body mainly. A little sore this morning. Might row a nice and easy 1000m when I get home tonight to losses up. Gonna be a long day at work and it makes my body so stiff. Ready to find out 13.2 and crush it tomorrow!
A. Squat snatch clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
B1. Squat clean; 7 unbroken TnG 95# x4; rest 1 min (perfect form)
B2. Ring dips; 15 for time x4; rest 2 min
C1. TnG power snatch 65# -10 unbroken x3; rest 1 min
C2. CTB chin ups; 20 for time x3; rest 2 min
A. 110, 115, 125 - felt great on 115 so wanted to try 125, got all 5.
125 - http://youtu.be/YcW6-_30A9Y
B1. Complete, set one not all perfect but by set 3 I felt pretty close to perfect
Set 3 - http://youtu.be/zC14gXiK52I
B2. (5/4/3/3) (5/4/3/3) (5/4/2/2/1) (4/2/2/2/2/1/1/1)
Set 2 - http://youtu.be/3ljAxWCmYOc
C1. Complete, really got the hang of these after set one. Super pumped about figuring out efficient tng snatches!
Set 3 - http://youtu.be/4oFse6tO91Q
C2. :54 (16/1/1/1/1) 1:30 (5/3/2/2/2/1/1/1/1/1/1) 1:34 (4/2/2/2/2/2/1/1/1/1/1/1)
Arms and grip were smoked after 1 set of snatches and ctb
Good session, was worn out by the end. Upper body mainly. A little sore this morning. Might row a nice and easy 1000m when I get home tonight to losses up. Gonna be a long day at work and it makes my body so stiff. Ready to find out 13.2 and crush it tomorrow!
Sunday, March 10, 2013
3/10
Sun
A. Squat clean; build to a max
+
5 min amrap:
3 squat clean 135#
3 CTB chin ups
rest 5 min
10 min amrap:
16 front squat 75#
8 toes to bar
4 box jumps 30" (step down)
A. Built to 175, missed it then got it. Back and butt are really sore today. Pull felt weak today and was getting forward and catching 175 on my toes. Called it after I got 175.
175 miss - http://youtu.be/GSEvfutWUiA
175 - http://youtu.be/U2KlddsUdIg
5 min amrap:
http://youtu.be/r-IYhAzkaBQ
(Camera fell over after 2nd round)
6 rounds + 3 squat cleans
- this was a fun one to push on. Did first set of squat cleans tng but did singles the rest of the time. Ctb were all unbroken, they actually felt easy. Was able to go right into them after the cleans.
10 min amrap:
http://youtu.be/wHRTPAwJeqY
5 rounds
- first 2 rounds all unbroken then broke FS up 10/6 last 2 rounds. Back was lit up.
- toes to bar felt great during this, I was able to catch my breath and keep it under control. Didn't come close to failing or needing to break up the sets.
- I hate stepping down on box jumps, feels harder to me than jumping down.
- I think if my back wasn't so sore I could of gone harder on this and got 1 more round.
Well times up to post scores, I'm in 54th right now. I was hoping to stay above 50 but I guess 54 is ok. I was 120th last year after week one and climbed my way back up so I agree that if I can stay above 60 on all workouts I'll end up top 48. I feel like a more well rounded athlete compared to last year at this time and don't think I will have any bad finishes like last year.
A. Squat clean; build to a max
+
5 min amrap:
3 squat clean 135#
3 CTB chin ups
rest 5 min
10 min amrap:
16 front squat 75#
8 toes to bar
4 box jumps 30" (step down)
A. Built to 175, missed it then got it. Back and butt are really sore today. Pull felt weak today and was getting forward and catching 175 on my toes. Called it after I got 175.
175 miss - http://youtu.be/GSEvfutWUiA
175 - http://youtu.be/U2KlddsUdIg
5 min amrap:
http://youtu.be/r-IYhAzkaBQ
(Camera fell over after 2nd round)
6 rounds + 3 squat cleans
- this was a fun one to push on. Did first set of squat cleans tng but did singles the rest of the time. Ctb were all unbroken, they actually felt easy. Was able to go right into them after the cleans.
10 min amrap:
http://youtu.be/wHRTPAwJeqY
5 rounds
- first 2 rounds all unbroken then broke FS up 10/6 last 2 rounds. Back was lit up.
- toes to bar felt great during this, I was able to catch my breath and keep it under control. Didn't come close to failing or needing to break up the sets.
- I hate stepping down on box jumps, feels harder to me than jumping down.
- I think if my back wasn't so sore I could of gone harder on this and got 1 more round.
Well times up to post scores, I'm in 54th right now. I was hoping to stay above 50 but I guess 54 is ok. I was 120th last year after week one and climbed my way back up so I agree that if I can stay above 60 on all workouts I'll end up top 48. I feel like a more well rounded athlete compared to last year at this time and don't think I will have any bad finishes like last year.
Saturday, March 9, 2013
3/9
Sat:
A. Power snatch clusters 1.1.1x3; rest 20 seconds/rest 2 min
B. Parallete hspu; amrap in 6 min
C1. TnG deadlift 15, 15, 15; rest 30 seconds
C2. 20 burpees AFAP x3; rest 3 min
A. 105, 110, 115
B. 12 - 6" deficit - had trouble getting into a good groove on these today
C1. 155, 165, 165
C2. :44, :46, :50
There was a weightlifting meet going on at our gym this afternoon while I was trying to workout. It was super awkward because it was super quiet and then there's me doing my DL and burpees trying to breathe quietly but there is no such thing when doing 20 burpees afap ha
A. Power snatch clusters 1.1.1x3; rest 20 seconds/rest 2 min
B. Parallete hspu; amrap in 6 min
C1. TnG deadlift 15, 15, 15; rest 30 seconds
C2. 20 burpees AFAP x3; rest 3 min
A. 105, 110, 115
B. 12 - 6" deficit - had trouble getting into a good groove on these today
C1. 155, 165, 165
C2. :44, :46, :50
There was a weightlifting meet going on at our gym this afternoon while I was trying to workout. It was super awkward because it was super quiet and then there's me doing my DL and burpees trying to breathe quietly but there is no such thing when doing 20 burpees afap ha
3/8
A. Squat snatch; 20 min technique work - build up to 130-ish and do
a
bunch of PERFECT singles
B. Squat clean and jerk; 20 min technique work (same as above, just
heavier - 150ish)
C1. CTB chin ups; 15 for time x3; rest 90 secondsp
C2. Push jerk; 15 for time x3; rest 90 seconds - 95#
A. Felt great at 125 so went for a pr, got 145!
http://youtu.be/9-x66lh8K10
B. worked up to 155, felt good. Jerk felt much better.
http://youtu.be/ukOLsfH4XOQ
C1. :25 ub(pr) :43 8/3/2/1/1 :28(ub)
Set 1: http://youtu.be/Ha00vehNNXo
C2. All up, last set tng. :43, :43, :28
Set 2: http://youtu.be/xBiVf8tPml4
Set 3: http://youtu.be/GKh5G6NaTns
- these are feeling better.
Not redoing 13.1 - I'm fine with my score and want to move on and get 2 good training days in and feel good for 13.2, 13.1 made my shoulders sore, they are still sore from all the burpees i guess
Monday, March 4, 2013
3/4
4-Mar
A1. Thruster 10 unbroken 85# x3; rest 1 min
A2. CTB chin ups 10 for time x3; rest 1 min
B1. Power clean 3, 3, 3, 2, 2, 2; rest 2 min
B2. Push jerk 2, 2, 2, 2, 2, 2; rest 2 min
C. 10 hand release burpees AFAP x3; rest 1 min
A1. Felt strong on these
Last set: http://youtu.be/EPheYLnFSNc
A2. These felt great, all UB! Super surprised and excited!
Last set: http://youtu.be/r5o-lSKMFuM
B1. 125, 135, 145, 155, 155, 155
155: http://youtu.be/icRXk54vQfo
These felt a little off, haven't done heavy power cleans in a while, felt the want to hitch as it got heavier so stopped at 155. For once I feel more comfortable squat cleaning than power cleaning.
B2. 125, 135, 140, 145, 150, 150
150: http://youtu.be/usZsr1gN3Yw
C: all 23-24 seconds. Takes me 1 second longer per burpee when doing hand release.
Set 1: http://youtu.be/iHEhVNUWxgk
Set 2: http://youtu.be/eYdOnbzHBMk
Good session.
A1. Thruster 10 unbroken 85# x3; rest 1 min
A2. CTB chin ups 10 for time x3; rest 1 min
B1. Power clean 3, 3, 3, 2, 2, 2; rest 2 min
B2. Push jerk 2, 2, 2, 2, 2, 2; rest 2 min
C. 10 hand release burpees AFAP x3; rest 1 min
A1. Felt strong on these
Last set: http://youtu.be/EPheYLnFSNc
A2. These felt great, all UB! Super surprised and excited!
Last set: http://youtu.be/r5o-lSKMFuM
B1. 125, 135, 145, 155, 155, 155
155: http://youtu.be/icRXk54vQfo
These felt a little off, haven't done heavy power cleans in a while, felt the want to hitch as it got heavier so stopped at 155. For once I feel more comfortable squat cleaning than power cleaning.
B2. 125, 135, 140, 145, 150, 150
150: http://youtu.be/usZsr1gN3Yw
C: all 23-24 seconds. Takes me 1 second longer per burpee when doing hand release.
Set 1: http://youtu.be/iHEhVNUWxgk
Set 2: http://youtu.be/eYdOnbzHBMk
Good session.
Saturday, March 2, 2013
3/2
2-Mar
A. HSPU strict; amrap in 5 min
B1. hspu; amrap unbroken x3; rest 1 min
B2. 30 unbroken double unders x3; rest 1 min
+
3 rounds for time:
3 wall walks
airdyne 30 calories
100m farmers walk 1.5 pood
A. 23
http://youtu.be/QHdwGDu5g1k
- very happy with this, took me 14min when you had me do 30 for time. I think I could of done sub 8 today. I almost did 7 more just to see.
B1. 15, 13, 12 - happy with this too. Last time we did something similar I think I did like 15 then 8 or 7. Glad to not fall off much from set to set.
Set 1 HSPU- http://youtu.be/adx44RQA_uk
Set 2 HSPU - http://youtu.be/d7omxtj7API
Set 3 HSPU - http://youtu.be/hxGii6d4alY
B2. All UB easy.
Set 1 - DU - http://youtu.be/L9yz9pyUPW8
3 rounds for time:
9:54
Wall walks pretty fast
AD - about 1:30 for each rd I think
100m Farmers carry all UB
Fun session!!
A. HSPU strict; amrap in 5 min
B1. hspu; amrap unbroken x3; rest 1 min
B2. 30 unbroken double unders x3; rest 1 min
+
3 rounds for time:
3 wall walks
airdyne 30 calories
100m farmers walk 1.5 pood
A. 23
http://youtu.be/QHdwGDu5g1k
- very happy with this, took me 14min when you had me do 30 for time. I think I could of done sub 8 today. I almost did 7 more just to see.
B1. 15, 13, 12 - happy with this too. Last time we did something similar I think I did like 15 then 8 or 7. Glad to not fall off much from set to set.
Set 1 HSPU- http://youtu.be/adx44RQA_uk
Set 2 HSPU - http://youtu.be/d7omxtj7API
Set 3 HSPU - http://youtu.be/hxGii6d4alY
B2. All UB easy.
Set 1 - DU - http://youtu.be/L9yz9pyUPW8
3 rounds for time:
9:54
Wall walks pretty fast
AD - about 1:30 for each rd I think
100m Farmers carry all UB
Fun session!!
3/1
1-Mar
A. Muscle ups; 3 on the min for 7 min
B1. Squat clean; 1, 1, 1, 1, 1, 1; rest 90 seconds
B2. CTB chin ups; 5 unbroken x6; rest 90 seconds
+
2 rounds for time:
15 power clean and jerk 65#
15 toes to bar
15 hand release burpees
A. Felt pretty good, tried practicing just jumping into the rings and going straight into a mu rather than from the dead hang.
Did 3ub/3ub/3ub/3ub/2ub-1/2ub-1/1-1-1 - tried to do a double on my last minute and missed the second one. So did 2 singles to finish the minute.
B1. 155, 160, 165, 170, 170, 170
170- http://youtu.be/flNLwCNAAoE
B2. Felt easy
http://youtu.be/dt4DY52o6K8
2rds for time:
5:20
http://youtu.be/pFAZuWN43N8
All G2O unbroken, t2b rd 1 5/5/5 rd 2 5/4/3/3 - grip was tired
Burpees slow and steady. Hand realse burpees may my back and triceps on fire.
A. Muscle ups; 3 on the min for 7 min
B1. Squat clean; 1, 1, 1, 1, 1, 1; rest 90 seconds
B2. CTB chin ups; 5 unbroken x6; rest 90 seconds
+
2 rounds for time:
15 power clean and jerk 65#
15 toes to bar
15 hand release burpees
A. Felt pretty good, tried practicing just jumping into the rings and going straight into a mu rather than from the dead hang.
Did 3ub/3ub/3ub/3ub/2ub-1/2ub-1/1-1-1 - tried to do a double on my last minute and missed the second one. So did 2 singles to finish the minute.
B1. 155, 160, 165, 170, 170, 170
170- http://youtu.be/flNLwCNAAoE
B2. Felt easy
http://youtu.be/dt4DY52o6K8
2rds for time:
5:20
http://youtu.be/pFAZuWN43N8
All G2O unbroken, t2b rd 1 5/5/5 rd 2 5/4/3/3 - grip was tired
Burpees slow and steady. Hand realse burpees may my back and triceps on fire.
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