24-28 march

Sun 3-24-2013
A. Snatch balance; 2 reps on the min for 5 min (light and fast) 93-93-103-103-103
B. TnG power snatch; build to a tough 5 fast (8 min maximum) 123# (took 6 min)
+
3 min amrap:
Power clean and jerk 115# 30 reps

+
(rest 15 min)
For time:

50 CTB chin ups breakdown really early. 
50 burpees 5:45 
+
(rest 15 min)
Airdyne 3 min for max distance 1.0 mi (65 cal)

Mon 3-25-2013

At CF Bangor, MAP session a nice end to a day spent in a long conference. 

12 min amrap @85%, rest 8 min, x 3:

2 muscle ups
10 pistols

30 meter farmers walk 1.5 pood/hand 8 rd + 2mu/8pistol

7 toes to bar
7 hand release push ups

28 double unders 12 rd + 6ttb

350m row
20 wall balls

10 deadlift 115# 4 rd + 50m

Tues 3-26-2013 off

Weds 3-27-2013
AM Row 5k fasted out of bed z1 23:44.6

PM
A. TnG squat snatch; 5 reps on the min for 8 min @40-55% 1rm 73#

B. Squat snatch off high blocks; build to a max 138#
video here: http://www.coachseye.com/Mz3H

C. Front squat 3, 2, 2; rest 3 min 185(3)-195(2)-200(2) knee bothering me.
+
For max reps:
1 min max squat clean 175# 5
1 min muscle ups 5
1 min max squat clean 160# 4
90 sec muscle ups 5
1 min max squat clean 145# 6
2 min muscle ups 7
1 min max squat clean 130# 6
2:30 muscle ups 7

Thurs 3-28-2013
AM
Run 10 min z1 easy
+
Run 30 seconds @85%, walk 30 seconds

x10
+
run 10 min z1

PM again, really tired by 5:30, hard to get going
A. EMOM for 10 min - 7 Tng power clean @45% 1rm 95#
B. Split jerk; build to a 2rm 200# form not great so I cut this instead of trying to go heavier. 

(got 2 then a miss at 205 last week.)

C. TnG power snatch; 1 rep on the 20 seconds for 8 min @85% 1rm 120#

+
5 rounds for time:
10 box jumps 24"

15 GHD sit ups abmat (ghd broken)
20 hspu 

time: 12:06

...
Immediately upon completion
5 rope climbs for time

time: 1:16