Part 1/2

3-20-2012
am: muscle up work. bar muscle ups q30sec 1-2-3-4-1 then stopped. 3 mu max rep attempts with minute between, 3-2-3.
then
10 minutes to max clean and jerk: 95-115-135-155-175-195(PR)-200F(missed clean)
2 min rest
8 min max reps c&j at 175: 10 reps. Missed one clean and one jerk.

Travel and back, weekend

Trip to Colebrook NH, left Wednesday, took Thursday off but was a travel day. Then Friday also "off" but a drive to Norwich per usual. Just rested both days, probably should have gotten moving pre-tester.

3-15-2012 off
3-16-2012 off

3-17-2012: open #4, 12min amrap
150 wall balls, 14#/9'
90 double unders
12 muscle-ups

3-18-2012
am:
a. build tough PS quick: 125#
b. 3 rds:
7 power snatch 95#, 15 CTB
TIME: 4:01

pm: 4 min rest between each:
1. Run 800m 70%, max hspu (3, fell off wall)
2. 400m 80%, 22 hspu
3. 200m 90% 15 hspu
4. 100m 95% 12 hspu
5. quick test: 3 rds - 1 rope climb, 5 hspu
TIME: 1:55

3-19-2012 off

3-14-2012

3-14-2012
early am: row
5m z1
10x 20 sec build to sprint, 40 sec recover
2 min 95% aerobic
5 min z1
I was not wide awake for this one. A stressful day in a stressful week.

late am: (after 3h rest) runs at 95%
1. 200m run- amrap MU (4) - 200m run
rest 5min
2. 200m run- amrap HSPU (9, fell off wall), CTB (15) - 200m run
rest 4min
3. 200m run- amrap burpees 1min (20) - 200m run
rest 3min
4. 200m run- amrap DU 1min (80) - 200m run
rest 2min
5. 3 rounds for time, 25 du - 20 sit-ups - 15 push-ups
TIME 3:29

Power session

3-13-2012
7 x
1 power clean and jerk
6 kbs
5 burpee box jump to 24" box
150m row

cj weights: 135-155-155-165-170-175-180(missed jerk)
row times: 31.9-31.4-32-31.2-31.2-30.5-29.5?

Open + quick kb wod

3-10-2012
am: Open workout 3: 11rds + 15 box jumps, 12 push press, 4 kte
pm: 5 x 10 kbs 35# - 25 du TIME: 3:22

3-11-2012
20 burpees
30 squat cleans 53# kb (alt 5/side)
20 burpees
TIME: 4:12

3-12-2012 off

Pre-tester

3-8-2012
quick warmup then
1 rd, walk rest, 2 rds, walk rest, 3 min 85%, walk rest of
15 box jump - 12 push press 75# - 9 toes to bar
then stretch in the sunshine

3-9-2012 off

Map, gym, tester

3-7-2012
am:
ROW
3 min warm up
20 sets: 20 sec 90% - 40 sec 60%
3 min cool down
(overall avg pace 2:15)

20 mins GYMNASTICS
30 hspu 2:53
then EROM work, up to 3x25# and 1x10# plate.
No time for muscle-ups, need to work.

pm: for time
400m run - 40 kbs #35
400m run - 30 kbs
400m run - 20 kbs
TIME: 7:52

Catch up: first week March.

3-1-2012.
10m z1 row
HS walk x 10 min
6 min amrap 30du ub: 10 sets
30 min mob.

3-2-2012 off

3-3-2012
am: snatch tester - 10 min: 30 snatch 45#, 30 snatch 75#, 30 snatch 100#, 5 snatch 120#
pm: 15-12-9-6-3 hang squat clean thruster (30# db/hand) alt. with 10 L-pull-ups, TIME: 9:54

3-4-2012 recovery/MAP
10 min row 90%: 2524m
rest 2m
10 min amrap 90%:
10 ghd - 10 wb - 30 du - 10 be
4 rds + 58 reps
rest 2m
10 min jog
20 min mobility

3-5-2012 off

3-6-2011
a. FS 10 min to heavy single, hit 205 missed 215
b. 5 sets, increase weight and rest each time:
5 clean and jerk - 10 CTB - 10 burpees - 30 du
1. 115# - 1:32 (rest 3m)
2. 125 - 1:32 (rest 3:30)
3. 130 - 1:37 (rest 6m)
4. 135 - 1:57 (rest 8m)
5. 137 - 1:46

Catch up: last week Feb

2-22-2012
a. pc/sj single x 6, one rep every 30 sec: 155-165-175(miss jerk)-165-170-175
b. hsc 7 rep x 3 rest 1m: 95# all sets
c. 15 sets of 5 ctb NFT

2-23-2012 off

2-24-2012 z1 and mobility, essentially off

2-25-2012
am: 7 min burpee to 6" target 120 reps
pm: 7 min amrap: 5 c/j 135#, 25ub du 4 rds+20 reps

2-26-2012
a. hpc single every 30sec add weight x 5 min:
135-155-175-185-190-195-200(F)-195-195(F)-185
too ambitious here!
b. kbs russian x21 rest 1m x 3: 70-88-88
c. 10 min ring HSPU work. not so productive.

2-27-2012 off

2-28-2012
5 sets hang squat snatch: 95-100-100-105-95 (last set F at 105, dropped weight, best set)
25 sec. row: 133-132-136-133-129
rest 5-7min
frustrating session!

2-29-2012
am gymnastics. 3 MU linked no false grip, otherwise 1s and 2s
pm: tester 3 x 10 FS 120#, 10 burpee, 10 CTB 4:21