Maine, home

Sun Apr 8
AM. subbed running intervals for gymnastics map session:
4 x 3 min 50%, 4 min 80% (uphill)
10 min z1 cooldown

PM: (subbed due to hotel gym)
8 sets, 5 min rest between:
10 kb cleans (5L 5R) 35#
20 kbs
30 double unders
Set times: 1:25(treated as warmup) - 1:17 - 1:15 - 1:21 - 1:15 - 1:17 - 1:13 - 1:11(kbs too short last set)

Mon Apr 9
AM: skipped running/gymnastic skill session.
PM:
a. squat clean thruster tech work (light) x 10 min, worked on hitting pockets
b. DIANE (21-15-9 dl @155# & hspu) 5:30
c. 1 min handstand holds x 3

Tues Apr 10 OFF (traveled home)

Weds Apr 11
am: gymnastics skill session: muscle ups in triples, doubles. butterfly work, hit 21ub (personal best).
pm:
A. press: 8 minutes to 1RM 115#
B1. weighted pull-up 2-3 reps 20x1 rest 1 min x 4: 25(3) - 35(3) - 44(2) - 44(2)
B2. weighted dip 3-4 reps 20x1 rest 3 min x 4: 35(4) - 40(4) - 44(2) - 40(3)
then 500m row at 97%, rest 10 minutes, repeat
1. 1:38.1 (PR is 1:37.8)
2. 1:41.0


Thurs Apr 12
A. OHS: 31x1 4-3-2-1-1-1 reps, rest 3 min 135(4) - 155(3) - 175(2) - 185 - 195 - 200X(failed jerk, no ohs attempt)
B. snatch bal, build quickly to a tough single (8 mins) hit 165, missed 175, hit 175 but slow
C. 3 stone clean 90#, 30 double unders, rest 2 min x 6
set times (seconds): 28-28-27-28-26-26 broke du once in 4th set. du in oly shoes for practice.

Open + quick kb wod

3-10-2012
am: Open workout 3: 11rds + 15 box jumps, 12 push press, 4 kte
pm: 5 x 10 kbs 35# - 25 du TIME: 3:22

3-11-2012
20 burpees
30 squat cleans 53# kb (alt 5/side)
20 burpees
TIME: 4:12

3-12-2012 off

weekend

1-28-2012 off

1-29-2012
am: nice long warm up with some butterfly, HSPU work
A. quick build to tough snatch balance: 95-135-155-165-175(f)
B. single arm KB clean and jerk 5/arm alternating x 5 min: 94 reps
C. HS walk 20m, 20 sit-ups, rest 1 min x 3

pm: tester
20min amrap: 20 thruster 115, 20 pull-ups, 20 burpee
rds: 3 + 1 rep
thruster brutally heavy. pull-ups broken, butterfly, hand rip, burpees a drag.

Rope

Scaled this down from OPT:

3 rope ascents, 20"
10 unbroken kettlebell hang cleans, 53#
200 double unders
10 ub kb hang cleans
3 rope ascents
TIME: 12:12

Note: all hang cleans lefty only.