open 3

Sat 3-23-2013
A. build to 1RM clean and jerk.
205# (video below) after 3 missed attempts, so cut it there and didn't try for any heavier . . . bar very forward in jerk (shoulders tight, no trust in OH position).

+
open tester #3
12 min amrap 150 wall ball, 90 du, 30 mu
0 rd + 150wb, 90du, 17mu

Muscle ups are improving little by little but I expected to do a lot better than I did: 17 mu with a world of time to go (5:30). Will keep working on it. When fatigued I do less work with my hips and that makes everything more onerous. 

new routine

Shaking up the week a little, going to add some morning aerobic sessions and heading to the gym Thursday nights for more strength, oly, gymnastic work. This week no Wednesday a.m. session but that is to come . . . 

Tues 3-19-2012 off

Weds 3-20-2012

A. snatch x1/hss from below knee x1/hss x1/snatch bal. x1: low loads x8 complexes; rest 45 seconds

kept super light: 65-65-65-75-75-75-85-85
B. Squat snatch off high blocks; build to a max 125#. missed 130 x 3.
C. Front squat 3, 3, 3; rest 3 min 175-185-195

+

5-4-3-2-1-2-3-4-5
Squat snatch 105#
Muscle ups

13:12

Thurs 3-21-2013 

AM sun almost up, 20 degrees, peaceful. nice to get back outside.

Run 10 min z1 easy pace

+

Run 30 seconds @85%

30 sec @50%. 

x10

+

run 10 min z1 - easy

PM
A. EMOM for 10 min - 6 Tng power clean @50% 1rm 105#
B. Split jerk off blocks; build to a 3rm 195 (2 reps 1 miss at 205 -- miss due more to mental focus than form problem, i think)
C. power snatch; 1 rep on the 30 seconds for 8 min @90% 1rm 123#. 
wasn't sure 1rm, probably should've been working heavier. still the reps at 123# were tough and it was a good weight to focus on better landing stance.
+
For time:
7 rope climbs
25 hspu did 25 ub but not super fast
30 box jumps 30"
25 hspu faster reps but broken up: 15-4-3-3 
7 rope climbs

9:59 

mon 18 mar

Mon 3-18-2013
emom - 20 min

odd - 5 TnG PC - 95# ok

even - 5 kipping HSPU ok

 +
emom - 20 min

odd - 10 sec AD sprint all out hard to track metrics, 94 cal total

even - 30 DU's ok, about half sets ub the others broke once

 +
5 rds for times:

15 ghd sit ups

10 T2B

15 push ups HR

15 back ext's

rest 30 sec

 1:41-1:43-1:47-1:59-1:55

second-to-last set TTB swing broke down, had to "re-kip" for last 4-5 reps. last set was better but push-ups slowed down.

sun 17 mar

Sun 3-17-2013

1. clean double gauntlet: 2 reps q 90sec
115-125-135-145-155-165-175-185
hit first rep at 195, missed second.

[rest 5m]

2. Row 1K - 20 muscle-ups for time
9:50
mu triples, doubles, a lot of singles. missed last rep 3 times before finishing.

[rest 15m]

3. 7 rds for time:
10 CTB
10 ring dip
10 kbs 53#
30 airsquat
TIME: 14:38
video starting at rd 2 below. tight posterior hip/low back -- can see this as chest drops forward in squats:

open 2

Fri 3-15-2013 off

Sat 3-16-2013 
A. Snatch balance; 5x3; rest 2 min (increase weight from last week) 

143-153-163-173-178 (last rep not good depth)

as these get heavier they get slower. wonder if I should be workig lighter to get down faster? 

video last 3 sets:

B. Double under - squat snatch workout #5 from regionals

20du emom + snatch at 105-115-125-130-135-140-145-150 (missed 155x 2) 

+

Open workout 13.2

11 rds + 5pp /10dl /8bj 

(score 353)

midweek: bar mu, row

Tues 3-12-2013 off 

Weds 3-13-2013
A. Snatch balance; 3 reps on the min for 15 min @55% 1rm 103#

not actually sure of my 1-rep snatch bal, guessed 185

+

On the min for 30 min:

Odd- Airdyne 10 cals + 3 bar muscle ups

Even- 20 double unders + 4 OHS 95#

completed 14/15 sets of the mu as triples. but all of them done left-then-right, never a nice and clean both-arms-at-once. video:

+

10-8-6-4-2

Parallete hspu

KB snatch L - 1.25 pood

KB snatch R

12:35

this was slow, missed a handful of hspu. kb snatch were not well-controlled and my elbows hurt after.

Thurs 3-14-2013
15 min row @85%
rest 5 min
x3

1. 3662m (2:02.9)

2. 3626m (2:04.1)

3. 3540m (2:07.1)

harder, slower than i thought it would be. figured i could maintain 2:00 pace at 85% effort and this wasn't the case. by the last set i was working harder than 85% just to keep pace under 2:10.

Fri 3-15-2013

sun/mon

Sun 3-10-2-13
felt like this session flew by without my head really being in it, doing-without-thinking. this meant starts were aggressive for parts 1,2 then fizzled out without great pacing.

12,9,6,3 for time
Front Squat - 155#
HSPU
4:35

Rest 10 min

  
5,4,3,2,1 for time
MU
(Row 250 m pieces after each set)
8:16

Rest 10 min

AMRAP in 12 min
Front Rack barbell walking lunges bar from ground - 115# x 10
HS walk 25 m
35 unbroken DU's

3 rds + 10 lunge

Mon 3-11-2013

3 sets:

10 tough push press - add per set, TnG

10 CTB chin ups

10 box jumps - 24" - regionals standard

rest 2 min actively

0:57 (105#) - 0:55 (115) - 0:57 (125)

+

3 sets:

10 KBS - 2pd

10 CTB chin ups

10 burpee over box - 20"

1:33 - 1:29 - 1:31

rest 2 min actively

+

AD sprints - 30 sec max effort

rest 4 min x 6

cals: 18-18-*21-22-18-16

*error, rested extra 30 sec here

open 1

Sat 3-9-2013

A. Snatch balance; 5x3; rest 2 min

135-145-155-165-175

B. Squat snatch; build to a 3rm TnG in 10 min

135. did not use time well.
+
Open workout 13.1

191 reps. 

finished 100# snatches at 14:50 mark. 

pretty disappointed, thought i would do better with this one. the 30 reps at 100 took much longer than i budgeted, think i did all of them as singles. sets of 20 and 10 burpees were slow too.

weds/thurs

Tues 2-26-2013 off

Weds 2-27-2013
A. Snatch grip push jerk x2/Snatch balance x4; 1 complex on the 60 seconds for 10 sets

83-93-93-93-93-93-98-98-103-103 

+

On the min for 22 min:

Odd- 5 hand release burpees + 3 unbroken muscle ups

difficulty here, some missed reps: 3, 2X, 3, 3, 3, 3, 2X, 3, 2X, 2.X, 2X. 

made up the 5 missed reps afterward.
kipping out still a problem.

Even- 3 TnG squat snatch 80# + airdyne completion of minute

ok.  

early set: MU then snatches

another set mu:

last 5 or 6 sets:

+

5 rounds for time:

10 meter hs walk

10 pistols (alt'ing) flexibility particularly bad

Row 250m

time: 13:03 

Thurs 2-28-2013
13 min amrap @85%, rest 5 min x 3

Row 350m
10 abmat sit ups

10 box jumps 20" 

 5 rds + 350m

Row 350m
7 burpee over bell

7 kbs 1.5 pood 

 5 rds + 50m

Row 350m
10 goblet squats 1.5 pood

5 strict chin ups  

 4 rds + 350m

Fri 3-1-2013 off