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!
Wednesday, March 13, 2013
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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