3/18

18-Mar
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! 

http://youtu.be/ISq-S_BSXXU

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"

http://youtu.be/CpmJNuj3qS4

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

40- 15-10-8-7

30- 10-8-7-5

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

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
 

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.
 

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.

3/12

12-Mar
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 

3/11

11-Mar
A. Squat snatch x1/Hang squat snatch x3/OHS x5; rest3 min x5 complexes

95-100-105-110-115

115- http://youtu.be/vyCdzUxagi8

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 

http://youtu.be/WdR2FcgOZ20

+
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.

3/8 - 3/9

8-Mar
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

- 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

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!

3/4

4-Mar
A. Power clean x1/Hang power clean x3; rest 2 min x4 complexes

135-145-155-160 - felt pretty good
+
"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

http://youtu.be/I-2NyDF4NFs

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

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