Monday 2-18-2013
short pm session, felt fatigued (shoulders espec.) going in:
7 min burpees, touch 8" target: 116 (2012 open score 120)
rest 3 min
row 1K: 3:49.4
Tuesday 2-19-2013 off
Wednesday 2-20-2013
A. Snatch grip push jerk x2/Snatch balance x4; 1 complex on the 75 seconds x 10 sets
83-83-93-93-93-93-103-103-103-
my shoulders felt smoked very early into this -- not tired so much as achy
+
On the min for 20 min:
Odd- 3 unbroken muscle ups (airdyne completion of the minute moderate effort)
Even- 20 double unders, then 3 TnG squat snatch 75#
first 18 minutes went pretty well, hit first 9 sets triple MU. On the min for 20 min:
Odd- 3 unbroken muscle ups (airdyne completion of the minute moderate effort)
Even- 20 double unders, then 3 TnG squat snatch 75#
10th set muscle-ups missed 3rd rep, rested then hit a single, skipped airdyne (minute almost up) and went straight to last set of du/snatch.
+
5 sets, 3 min rest bw, for max reps:
5 sets, 3 min rest bw, for max reps:
very tired at the start of this. recovered a little over sets but everything felt a little slow.
1 min rope climbs 3-3-4-4-4
1 min pistols (alt'ing legs) 18-21-22-24-20
1 min slam balls 26-27-26-28-32
1 min rope climbs 3-3-4-4-4
1 min pistols (alt'ing legs) 18-21-22-24-20
1 min slam balls 26-27-26-28-32
Thursday 2-21-2013
12 min amrap @85%, rest 5m x 3:
Row 350m10 kb snatch 1 pood/arm50 double unders3 rds + 350m 10 kbsn**du broken all sets, multiple breaks rd 2
Row 350m10 hand release burpees10 toes to bar4 rds + 15m
Row 350m10 DB russian step ups 24" (25#/hand)5 strict chin ups3 rds + 350m + 6 rsu
Friday 2-22-2013 off
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