7-18 jan

Mon 1-7-2013
Ran through CFNE comp workouts 1-5.
free HSPU practice:

[n.b. in the real competition this would NOT have met the standard . . . ]

Pt 1. Clean and jerk ladder -- start 155#, increase 5# each min

hit 200#

missed clean at 205. power cleaned / split jerk all reps.

(20min break)

Pt 2. 3 wods back to back. 

a. 6 min muscle ups: 8 reps. multiple failed reps early, fatigue from day prior. 

b. 3 min amrap 2 DL 265#, 2 free HSPU: 1 rd + 2 DL. 

need more practice on the free HSPU.(1min transition to put on 20# vest)
c. 25 burpees to 6" target - 2 rope climbs - 25 burpees to 6" target 4:43

(30min break)

Pt 3. 3 rounds for time
4 snatch 115#
14 pistols
24 ttb
7:18grip fatigued and hand ripped.

Tues 1-8-2013 off

Weds 1-9-2013

3 sets @95%:
50 double unders
+
5 rounds
10 box jumps 24"
10 walking lunges
5 knees to elbow
5 hspu
+
50 double unders
Rest 4 min b/t sets

times:

1. 7:22
2. 8:13
3. 8:39

Thurs 1-10-2013
Row 500 @1:51.0
Rest 2:15
x10 (rest 5 min b/t sets 5/6)

times below. first 5 sets display on "pace boat"--> less consistent pace

1. 1:50.6
2. 1:50.8
3. 1:50.6
4. 1:50.9
5. 1:51.0
6. 1:51.0
7. 1:50.9
8. 1:50.8
9. 1:51.0
10. 1:50.8

Friday 1-11-2013 off

Saturday 1-12-2013

A. clean and jerk gauntlet for 19th comp

200# again. 

missed clean at 205 again. this time i squat cleaned reps 175# up and just felt more tired by the heavier reps. 

B. Hang squat snatch from below the knee; build to a 5rm

125#. 

3 good reps at 130# but missed 4th. 

+

10-8-6-4-2

Front squat 140# (bar must be taken from the floor)

Bar facing burpee

5:12

much harder/slower than i expected. 

Sun 1-13-2013
A. Split jerk; build to a tough triple

185x3. 

had to do this out of rack, no blocks. Tried 195, missed 2d rep. 

B. Push Jerk - 6 sets of 2; rest 75 seconds bw sets - moderate 155#

started out at 165# but that felt too heavy 

C. 6 min muscle ups 23 reps

D. 50 hspu for time 4:47

Mon 1-14-2013

AM

A. TnG power snatch; build to a 2rm in 3 tough sets 125(2) - 130(2) - 135X

B. TnG power clean; build to a 5rm in 3 tough sets 165(5) - 175(5) - 185(3,x)

C. TnG power snatch 3 reps on the minute for 20 min @55% 1rm 83#

PM

5 rounds for time:

15 kbs 1 pood

15 push ups

60 double unders 

time: 8:57 

+immediately upon completion:

30 no push up burpee box jumps 20" for time 2:29

Tues 1-15-2013

Weds 1-16-2013
10 min amrap @90%

20 walking lunges
10 kbs 1.5 pood
20 seconds side plank/side
10 ring dips
20 double unders 

 4 rds + 20reps/10reps/16sec

 inside/at home, du indoors never very good

Thurs 1-17-2013

Row 500 @1:48.5

rest 3 min b/t sets
x6

1:48...3,5,5,4,5,1