4-21

Mon 4-21-2014

AM
3 sets:
10 thrusters 75#
row 300m @90% aer
rest 2 min
times: 1:45 - 1:43 - 1:40
+
3 sets:
10 shoulder to overhead 115#
AD 90 sec @90% aer
rest 2 min
times: 1:52 - 1:52 - 1:53
+
3 sets:
8 db snatch 70# alt'ing
row 300m @90% aer
rest 2 min
times: 1:51 - 1:51 - 1:42 (much more aggressive - snatches last set)

PM
8 min @80%:
0.3 mile AD
20 wall balls 14# to 10ft
3 rds + 200m

rest 4 min

8 min @80%:
2 min push press 55# 55
2 min CTB 28

2 min TTB 30
2 min double unders 123

rest 4 min

For time @90%:
1500m row
40 power snatch 75#
10:40didn't pace well, burned out on the snatches

rest 4 min

8 min @100%:
50 burpees
amrap bar muscle-ups 20

Tue 4-22-2014 off

4-20

Sun 4-20-2014

AM
EMOM for 24 min
odd - clean pull + hang power clean + power clean 183#
even - 6 ring dips ok
+
EMOM for 24 min
odd - 1 power snatch tough 138#
even - 10 hr pushups ok

PM
For time:
20 tire flips
600m run
200 double unders
20 bar muscle-ups
11:53

4-19

Sat 4-19-2014

AM
For time:
9,8,7,6,5,4,3,2,1
pHSPU 6" depth
deadlifts 225#
17:12

PM
For time:
2000m row
25 muscle-ups
14:15slow row (8:16) then
did muscle ups 3-3-2-2-2-2-2-2- then singles

4-17

Thu 4-17-2014

lot of inertia starting session, felt good by end, MU on the short-strap rings felt best they ever have

10 min @80%
10 burpees
10 deadlifts 135#
250m row
4 rds + 10/10

rest 3 min

10 min @80%
0.3 mile AD
3 ub muscle-ups
10 box jumps 30"
4 rds + 0.22 mi

Fri 4-18-2014 off

4-16

Weds 4-16-14
too many missed reps.

A. Back squat @22X1; 3-4x4; rest 3 min 215(4) -* 225(3x) -* 225(3) - 225(3x)
*only took 2 min rest 1st 2 breaks

B. Push jerk tough; 6 sets; rest 2 min 193-203-208-213x-208x-208

C. Segmented clean grip deadlift + clean pull; 1.1x5; rest 20 sec/rest 2 min
203.203 - 223.223 - 223.213 - 233.213 - 233.213 - 243.223still fighting to keep butt down on earliest part of pull

D. FLR on rings - accumulate 6 min ok, took 8:15

4-14

Mon 4-14-2014

AM
4 sets:
10 db push press 35#/h
row 300m @90% aer
rest 2 min
times: 1:33 - 1:32 - 1:32 - 1:31 +
4 sets:
7 muscle-ups all done 3-2-2
AD 90 sec @90% aer
rest 2 min
times: 2:35 - 2:36 - 2:41 - 2:38
+
4 sets:
5 burpee box jump overs 30"
row 300m @90% aer
rest 2 min
times: 1:53 - 1:47 - 1:44 - 1:42
PM
8 min @80%:
250m row
8 ghd sit-ups
10 burpees
3 rds + 250m

rest 4 min

8 min @80%:
2 min FW 70/80# kb 10 x 10m
2 min db snatch 55# alt'ing 17
2 min front rack walking lunges 105# 25m
2 min double unders 117

rest 4 min

For time @90%:
50 push press 50#
30 pistols
10 muscle-ups
6:19 

rest 4 min

8 min @90%:
AD for max cals 137

Tue 4-15-2014 off

4-13

Sun 4-13-2014

AM
EMOM for 22 min
odd - snatch pull + hang power snatch + power snatch 123# x 8 128# x 3
even - 3-5 pHSPU 4-6" (5.25"--2x 25# plt) 5-5-4x-4-4-4-4-3-4-4-3
+
EMOM for 22 min
odd - 1 power clean tough 203#
figured i would do 203# for a while then move up to 208# when it felt more solid but never did 
even - 4 box jumps 30" ok


PM
For time:
100m FW heavy
150 double unders
40 hspu
100m FW heavy
150 double unders
15 muscle-ups
16:44set a game plan here that basically went ok except for muscle-ups i wrote "singles and doubles, no misses" and then missed 2 attempts
video of hspu and mu: 

4-12

Sat 4-12-2014

AM
3 rounds for time:
25 wall balls 14# to 10ft
10 CTB chin ups
8 squat cleans 155#
10 CTB chin ups
13:54went out too hard on first wb/ctb. squat cleans mostly as singles. didn't feel great about this one.
PM
For time:
9-7-5
deadlift 225#
muscle-ups
7:09

4-10

Thu 4-10-2014

10 min @80%

12 pistols
45 sec FLR on rings
250m row
3 rds + 12/45

rest 3 min
10 min @80%

10 thrusters 55#
3 ub bar muscle-ups couple of misses first round then no problems, didn't warm up adequately
50 double unders
4 rds

rest 3 min
10 min @80%

10 tire flips
run 400m
3 rds + 3 flips

Fri 4-11-2014 off

4-9

Wed 4-9-2014
A. Back squat @22X1; 4-5x4; rest 3 min
185(5)-205(5)-215(5)-225(5*)
*extra second pause at top of rep 4 of last set

B. Push jerk tough every 90 sec for 8 sets 203#

C. Segmented clean grip deadlift + clean pull; 1.1x7; rest 20 sec/rest 2 min
233.223 - 243.223 - 253.233 - 263.233 - 273.233 - 263.233
video (sets 5,6):

+
D. For time: 25 CTB chin ups, 20 TGU 20kg, 25 CTB chin ups
9:19

4-7

Mon 4-7-2014

AM
row 500m 1:49 pace / rest 3m x 15
1:48.6, 1:48.7, 1:48.8, 1:48.6, 1:48.8 
1:48.7, 1:48.8, 1:48.8, 1:48.6, 1:48.9 
1:48.8, 1:49.0, 1:48.8, 1:48.8, 1:48.9
not easy!

  

PM
8 min @80%:

8 ground to overhead 85#
200m row 5 rd

rest 4 min
8 min @80%:

3 min wall balls 14# to 10ft 65
2 min burpee box jump overs 24"15
2 min toes to bar 28
1 min row cals 12

rest 4 min
For time @90%:

1 mile AD
30 db snatch 70# alt'ing
20 pHSPU 5-3-3-2-2-1s
10 bar muscle-ups 3-2-3-2
14:22

rest 4 min
8 min @100%:

15 cal AD
10 burpees 4 rds + 15c/8b 

Tue 4-8-2014 off

4-6

Sun 4-6-2014

felt like spring, finally. appreciated the short session, and the change to spend a little time outdoors, but ready to ramp back up the training. 

AM
EMOM for 20 min
odd - 1 power clean tough 208# all sets
even - 2-3 ub muscle-ups all triples

last set mu

PM
3 rounds for time:
150 double unders
50 cal AD
14:43

du broke first set 100-30-20 then 75-25-25-25. last set broke down a bit with a couple of misses, something like 38-30-30-22-22-8?

4-5

Sat 4-5-2014

AM
repeated 4th open workout. only a few more reps than when i last did it (190) but much better pacing. bottom line is muscle-ups need work. got there with almost as much time and feeling better, but just couldn't get reps in as fast as i needed to.

14m amrap: 60c row - 50 ttb - 40 wb (14#/9') - 30 pc 95# - 20 mu

193 reps

[redid that instead of this:
3 rounds for time:
25 wall balls 14# to 10ft
10 CTB chin ups
8 squat cleans 155#
10 CTB chin ups]

PM
For time:

5,3,1 rope climbs 15'
w/100m reverse sled drag tough between sets (3 x 45# plt as sled)
7:00

4-3

Thu 4-3-2014
did at home/garage. chilly but thawing. garage floor except mats still covered in ice, got to let the sun/air in. 

10 min @80%

10 back extensions
45 sec FLR on rings
0.35 mi AD
4 rds + 7 be

rest 5 min
10 min @80%

run 300m
15 kb swings 2pd --felt heavy, broke them up
3 rds + 300m/12kbs

Fri 4-4-2014 off

4-2

Wed 4-2-2014
deloading ctd. did at Belfast Bay CF to avoid drive. nice crew there. nice quick session too.

A. Back squat @20X1; 1-2x3; rest 90 sec
2 x 235-245-255
B. Push jerk 1.1x5; rest 15 sec/rest 2 min
173-183-193-203-208(x.1.1) again, missing a makeable lift at that last weight -- got into a wacky pelvis-forward landing rather than a nice, hips-dropped catch.
C. Power clean 2@80% EMOM for 6 min
173# felt pretty good.
D. 20 kb windmills not for time
10 @ 45# and 10 at 55#