24-Mar
A. Power clean; build to a max
190 - it wasn't the prettiest so I stopped there before i snapped my knees lol
B. 30 power clean for time 115#
1:42 - http://youtu.be/Zjx5CGMpj94
Pretty sure I did 15-3-3-2-1-1-1-1-1-2 - my grip burned the most. and then legs
+
For time:
40 knees to elbow
30 thrusters 95#
20 muscle ups
10 deficit hspu (4")
16:50 - i liked this, it was very challenging.
Haven't really been having trouble with shoulder and it felt fine tonight except when I went to do knees to elbow, it killed it for some reason, it was really weird. I tried a few times to do them but it hurt so I just did ttb. It was weird, ttb didn't hurt, nor did pullups or mu hurt it.
So I did
40 ttb - 8-7-5-5-5-3-3-2-2 (tried a diff strategy than 14.4) did 15 in minute one in about :35 rested purposfully :20 then did another set of 15 in minute 2 then the next 10 in :45 so 2:45ish for all 40
30 thrusters 8-5-3-3-3-3-3-2 took about 4 min. Paced this a litlle
20 MU all singles - feel like i finally got my timing back on these after about the first 7. its felt a little off lately and i think I was transitioning/turning over the rings a split second too early. My last 10 may have been faster than my first 10.
10 hspu (4.5" deficit) it was either 3.5 or 4.5 so i went with 4.5. I did these as 3-2-1-1-1-1-1
25-Mar
5 rounds for time:
Sandbag run 200m
100m farmers walk 1.5 pood/hand
15 burpees
10 triple unders
Well i lost my triple unders..so sad. I haven't practiced them during the open because they made my calves soo sore before when I was practicing them. Def need to keep doing them in my warm ups again.
Here's a video of my attempts in rd 3.
http://www.youtube.com/watch?v=O8-9zYQdWmc&feature=share&list=UUVOO3Wwkh2fWg8u_hUf2v8Q&index=1
Tuesday, March 25, 2014
Sunday, March 23, 2014
3/22
22-Mar
AM
A. Squat snatch gauntlet - 2 reps on the min beginning at 95#
+
5 min amrap parallete hspu
4 min amrap burpees
3 min amrap push jerk 95#
2 min amrap ring dips
1 min amrap calories airdyne
This was tough, arms were tired the whole time.
AM
A. Squat snatch gauntlet - 2 reps on the min beginning at 95#
Started at 95# and went up 5#. Made it through 145# with no misses. Missed 150# on first try and called it. Back was tired.
145 & 150 miss - http://youtu.be/ISX0PqLPQ5M
(I have the whole guantlet on video but just trimmed these lifts out of it)
+
5 min amrap parallete hspu
4 min amrap burpees
3 min amrap push jerk 95#
2 min amrap ring dips
1 min amrap calories airdyne
This was tough, arms were tired the whole time.
15 phspu 4-5"
45 burpees
27 push jerks
12 ring dips
23 calories
PM
For time:
30 hang power clean and jerk 125#
20 tire flips heavy
10 rope climbs
PM
For time:
30 hang power clean and jerk 125#
20 tire flips heavy
10 rope climbs
15:51
HPC&Jerk - http://youtu.be/PwWz533yV_U
ropeclimbs - http://youtu.be/wF5svlgOtqs
Under esitmated the hpc&jerks. they smoked me. Took 5:30 for them I think?
5-4-3's to finish. The hpc was easy, the jerk just started getting really tough of course
TIre flips were actually easy except for #11, I usally do 10 flips and it takes me all the way down the side the yard and then i do 10 flips back up. well the ground was a little soft in the back corner and I didnt realize it so flipping it out of the corner was a doozie.
Rope climbs actually felt good, last 2 were tough. All were in 2 pulls. I rested like :40 after tire flips to rope climbs and once i started all 10 only took 5min. I know i could do 10 for time faster but i was glad for this workout i could maintain the pace of 2 per minute.
I'm actually not sore from 14.4, my traps are sore today (Sunday) from the hpc&jerks i did yesterday i think. Hopefully my 14.4 score holds up. I've already seen a few people in my region who I was ahead re do the workout and post 188-189. We will see though, not worrying about right now :)
Wednesday, March 19, 2014
3/19
19-Mar
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds
B. Push press; build to a 5rm
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds
165# felt solid - here's last one
B. Push press; build to a 5rm
145# I know I can get 150, I was so close, got 4reps. Big improvement, I know my 1rep has to be up. It was 155 or 160 last time I tested it.
150 miss http://youtu.be/wXUVHlB6m9M
+
3 rounds for time:
10 thrusters 95#
10 burpees
3 rounds for time:
10 thrusters 95#
10 burpees
4:02
Well I did rd 1&2 ub but broke rd 3 6/4 I tried to go for it just couldn't get the last set ub. Who knows of it would of been faster if I would of broke 6/4 from the beginning but I wanted to see if I could go unbroken. It did slow my burpees down, those made my arms tired. Watching my video afterwards when I'd come up our of the squat I would go forward and end up on my toes, maybe because my back was tired? I'm sure that made the trusters harder. Not sure why I was doing that though.
Another stressful day but felt good to train, I was drained afterwards though. Just felt like blah
Tuesday, March 18, 2014
3/18
18-Mar
A. Power clean; build to a tough single
B. "Isabel"
A. Power clean; build to a tough single
175# - man this felt heavy tonight..
B. "Isabel"
*fyi check out my sweet new tank in my videos!
2:30 - did 10-5-3-2-1-1-1-1-1-1-1-1-1-1
Def could do closer to 2 on a better night, hips and pull didn't feel strong
+
5 min amrap:
5 deadlift 225#
5 box jumps 30"
5 min amrap:
5 deadlift 225#
5 box jumps 30"
5 rds + 2 dl
did all DL tng - really focused on using my butt and staying back on my heels, helped a lot, def should of done some tng at 205 on 14.3 but oh well, I learned
- why I couldn't do this fri I dunno
Had a very stressful day at work so it felt so goo to train, it ended too soon tonight
3/15-3/16
15-Mar
50-40-30-20-10
Airdyne calories
unbroken double unders
thrusters 45#
21:55
Went ub on first attempt of all du but set of 30 tripped 2x at 13.
50 thrusters 17-15-10-8
20- 8-7-5
10- 10
This was tough to push on, back and legs were smoked from 14.3
16-Mar
21-15-9
CTB pull ups
burpees
16-Mar
21-15-9
CTB pull ups
burpees
6:59
- this was ok, broke ctb in rd 1 6-5-4-3-3 rd 2 5-3-3-2-2 rd 3 5-2-2
burpees were kinda slow
- this was ok, broke ctb in rd 1 6-5-4-3-3 rd 2 5-3-3-2-2 rd 3 5-2-2
burpees were kinda slow
rest 15 min
21-15-9
toes to bar
ring dips
8:25
- this was terrible, its like I cant do ring dips anymore or just dont know how to kip well.
was going to do 7 sets of 3 for the 21 and had to do the last 9 or so in singles
- did a set of 2 at the start of 15 then had to do singles and all singles for the 9s
- TTB i did 9-7-5 the 6-5-4 then 9 - they felt pretty good.
- this was terrible, its like I cant do ring dips anymore or just dont know how to kip well.
was going to do 7 sets of 3 for the 21 and had to do the last 9 or so in singles
- did a set of 2 at the start of 15 then had to do singles and all singles for the 9s
- TTB i did 9-7-5 the 6-5-4 then 9 - they felt pretty good.
rest 15 min
21-15-9
hspu
calories rowing
8:00
well my set of 21 i had trouble with the hspu, couldnt get into any type of rhythym broke a lot. rd of 15 i got better did 8-4-3 then the 9s were good, i did all 9 ub..so very strange.
didnt have much energy going in to this session, guess I was just drained from friday.
well my set of 21 i had trouble with the hspu, couldnt get into any type of rhythym broke a lot. rd of 15 i got better did 8-4-3 then the 9s were good, i did all 9 ub..so very strange.
didnt have much energy going in to this session, guess I was just drained from friday.
Thursday, March 13, 2014
3/12
12-Mar
A. Wall balls; 10 on the min for 10 min
B. toes to bar; 10 for time x3; rest 3 min
C. GHD sit ups; 10 unbroken x3; rest as needed bw sets
+
Row 20 min z1
A. Wall balls; 10 on the min for 10 min
Done, felt easy. :20 each set
B. toes to bar; 10 for time x3; rest 3 min
Done, shoulders felt a little stuff. :14-:15 sec each set
C. GHD sit ups; 10 unbroken x3; rest as needed bw sets
:20 each set rested 1min btwn sets
+
Row 20 min z1
Done, felt good
Still a little sore this morning, but should e fine tomorrow. Roll out and stretch some tonight
Wednesday, March 12, 2014
3/11
11-Mar
A. Squat snatch x1/Hang squat snatch x3/OHS x5; rest3 min x5 complexes
B. Power clean and jerk; build to a tough tng triple
+
21-15-9
Power snatch 65#
hspu
rest 15 min
12-9-6
deadlift 225#
burpees
A. Squat snatch x1/Hang squat snatch x3/OHS x5; rest3 min x5 complexes
Please ignore my miss at the beginning, guess I got lazy. Felt good, just sore from the weekend.
B. Power clean and jerk; build to a tough tng triple
155- I think I'd have 165 in me for a 3rm, jerks felt strong
+
21-15-9
Power snatch 65#
hspu
8:22
Rd 1 8/7/6 - 7/6/5/3
Rd 2 6/5/5 - 4/4/4/3
Rd 3 5/4 - 5/2/2
This made my shoulders tired! Much worse than Diane..maybe just an off night
rest 15 min
12-9-6
deadlift 225#
burpees
4:05
Rd 1 ub
Rd 2 dl 5/4
Rd 3 ub
Pretty happy I only broke once, last 6 were tough!
Need to roll out well tonight after training, pretty sore and tight.
Sunday, March 9, 2014
3/8 - 3/9
8-Mar
A. Power snatch clusters 1.1.1x3; rest 20 seconds/rest 3 min
9-Mar
For time:
100 calories airydne
50 box jumps 24" (step down)
1 mile weighted vest run
50 barbell walking lunges 95#
100 calories airydne
A. Power snatch clusters 1.1.1x3; rest 20 seconds/rest 3 min
105, 110, 115# - http://youtu.be/bGNOHmeLy3E
was pretty sore so didn't push the weight, 115 was tough
+
10 burpee over walls
10 heavy tire flips
rest 4 min
x4 sets
+
10 burpee over walls
10 heavy tire flips
rest 4 min
x4 sets
- this felt so hard lol. The tire felt so much heavier than last time. I was just worn out still from 14.2 the night before. But it was fun to get out side and play with the toys again! Good to push through it.
-Right at 4:40-4:45 a set
+
Row sprint 750m for time
2:53
Row sprint 750m for time
2:53
9-Mar
For time:
100 calories airydne
50 box jumps 24" (step down)
1 mile weighted vest run
50 barbell walking lunges 95#
100 calories airydne
THis felt good!
28:23
100 cal AD - 6min
50 BJ - 3:30ish
1 mile w/20# vest 8:30
50 bb walk lunge 3:15ish - 20/18/12
100 cal AD 6:05ish
- some transition times in there btwn movements. i.e. putting weight vest on and off and walking from lunges to AD.
Went to an afternoon movie after this session, had a little popcorn and let the body and mind reset :) Ready to tackle week 3!
Tuesday, March 4, 2014
3/4
4-Mar
A. Power clean x1/Hang power clean x3; rest 2 min x4 complexes
A. Power clean x1/Hang power clean x3; rest 2 min x4 complexes
135-145-155-160 - felt pretty good
+
"diane"
+
"diane"
5:10
:37 PR - wanted sub 5 but I'll take the PR
DL 12/9 hspu 8/7/6
DL 8/7 hspu 6/4/3/2
DL 9 hspu 5/3/1
Might should of rested :5 more in rd of 15 hspu and it might of saved me :10 over all to go sub 5, but not sure
3/3
3/3
A. Squat Snatch; build to a max
+
"Amanda"
Rest 15 min
"Fran"
A. 145 - missed 150, was gettting under it but pulling from mid foot and not heals so I was slightly forward when catching it. Technique just a little off I feel like
Amanda - 8:26
- last real Amanda was 13:15 i think? So big PR over that lol I did 110# amanda last April in 11:06 so not sure how that compares.
http://youtu.be/IKdgmTTHR3Y
A bit out of my element on this one. It was 0 degrees here yesterday so had to go tot he gym down the road. There rings were ok, just super close together. I did 7 MU thought I was done with rd 1, then realized I had 9 to do as I was walking to my barbell. Got a little out of control with first 9 snatch, then finally settled in some in round 7. My bar just kept bouncing everywhere. I need to just learn to pull enough to get under it with snacthes in workouts like these. I was snatching it like I was maxing out. I def can get under 8min if not close to 7min I feel like. I know I can do tng snatches on these, I just need to get comfortable doing them again, just didnt have a rhythm tonight with them.
9's - 3-2-1-1-2 MU 9 singles snatch. Should of done 3-3-3
7's - 2-1-1-1-1-1 Mu 7 singles snatch.
5's - 1-1-1-1-1 MU 5 tng snatch
FRAN 4:18
A. Squat Snatch; build to a max
+
"Amanda"
Rest 15 min
"Fran"
A. 145 - missed 150, was gettting under it but pulling from mid foot and not heals so I was slightly forward when catching it. Technique just a little off I feel like
Amanda - 8:26
- last real Amanda was 13:15 i think? So big PR over that lol I did 110# amanda last April in 11:06 so not sure how that compares.
http://youtu.be/IKdgmTTHR3Y
A bit out of my element on this one. It was 0 degrees here yesterday so had to go tot he gym down the road. There rings were ok, just super close together. I did 7 MU thought I was done with rd 1, then realized I had 9 to do as I was walking to my barbell. Got a little out of control with first 9 snatch, then finally settled in some in round 7. My bar just kept bouncing everywhere. I need to just learn to pull enough to get under it with snacthes in workouts like these. I was snatching it like I was maxing out. I def can get under 8min if not close to 7min I feel like. I know I can do tng snatches on these, I just need to get comfortable doing them again, just didnt have a rhythm tonight with them.
9's - 3-2-1-1-2 MU 9 singles snatch. Should of done 3-3-3
7's - 2-1-1-1-1-1 Mu 7 singles snatch.
5's - 1-1-1-1-1 MU 5 tng snatch
FRAN 4:18
http://youtu.be/KmRe58lZ2xY
Def could of got under 4:00..dang pu bars were so slippery at this gym. had to try hard to just hang on with out slipping off. But happy with how I performed.
21 - Thruster UB - PU 8-7-6
15 - Thruster 8/7 - PU - 6-5-4
9 - Thruster UB - PU - 3-3-3 All grip on this one for me, motor felt fine actually my grip just blew up.
I want to do this again training session again! I want to do some tng snatch work and then do it again do this again in the Garage or at Faction! Please? haha
Def could of got under 4:00..dang pu bars were so slippery at this gym. had to try hard to just hang on with out slipping off. But happy with how I performed.
21 - Thruster UB - PU 8-7-6
15 - Thruster 8/7 - PU - 6-5-4
9 - Thruster UB - PU - 3-3-3 All grip on this one for me, motor felt fine actually my grip just blew up.
I want to do this again training session again! I want to do some tng snatch work and then do it again do this again in the Garage or at Faction! Please? haha
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