Friday February 21, 2014

A. Split Jerk @ 185 lbs/125 lbs, on the minute, every minute x 10 minutes x 1 rep
B. 3 reps on the minute, every minute on the minute x 8 minutes of Bar Muscle Ups
     - Got my 3 reps in every round but 2 I think. Couldn't connect them though. Had to do singles

C1. Pendalay Barbell Bent Over Row, 6-8 reps x 3 sets, rest 1 minute.
C2. Hand Release Push Ups AMRAP x 25 seconds x 3 sets, rest 1 minute.

Wednesday February 20, 2014

2 Sets of the following:
100 Calorie Airdyne @ 85%, rest as long as it takes you, 1:1 interval
+
Rest as needed between sets

3:00 , 4:00. Used Different Airdynes and I swear they accumulated calories differently. I did go slower 2nd set but not THAT much slower!
+
3 Sets of the following:
Row 750 meters @ 85%, rest as long as it takes you, 1:1 intervals
    - 2:28, 2:33, 2:35
+
Rest as needed between sets
+
400 Double Unders for Quality + Time
     -7:18. Tried to break into 10 sets of 40 and rest no more than :15 between sets. Worked OK for the most part. I finished about right where I thought I would.

Tuesday February 17, 2014

A. High Bar Back Squat, 2 reps on the minute, every minute x 10 minutes @ 50% plus chains, concentrate on speed of the movement.
     - 185# + chains
B.  3 Sets of the following:
25 Thrusters @ 95/65
Row 300 Meters
Rest 12 Minutes between Sets
     - 1:50, 1:51, 1:54
     - Thrusters were nowhere near as bad as I thought. I need to stop being afraid of this movement. Rowed at a pretty good pace all 3 rounds without using foot straps.

Monday February 17, 2014

A. Above Knee Hang Power Snatch, work to single. Ten Minute Time Limit. No More than 80%.
     - Worked up to 160
B. Above Knee Squat Clean, work to single. Ten Minute Time Limit. No More than 80%.
     - Worked with 205#. Forgot that these were above the knee so every rep was from the floor
C. Close Grip Bench Press, on the minute, every minute x 8 minutes @ 80% x 2 reps.
D.  2 Unbroken Muscle Ups x 5 minutes, on the minute, every minute x 5 minutes.
     - Actually did unbroken sets of 3 that felt fairly easy today.
E. 8 Sets of the following:
6 Fast Kipping Handstand Push Ups
rest 30 seconds
6 Fast Chest to Bar Pull Ups
rest 30 seconds

     - Got through these all unbroken and with Butterfly CTB's. However; I mentally turned off the clock as I was giving myself far more than :30 rest in some rounds.

Saturday February 15, 2014

AMRAP 20 Minutes of the following:
5 Power Cleans @ 145 lbs/100 lbs
10 Toes to Bar
15 Wall Balls @ 20/14 lbs

     - 10 rounds + 18 reps. 17 reps better than when I did this in the 2011 Opens. Still disappointed that I didn't do better. Toes to Bar screwed me on this workout. The Cleans and Wall-Balls were not too bad.

Friday February 14, 2014

A.  20 Minutes on the Clock for the following: Light Work
Split Jerk Cluster @ 60% to 70% 2 reps on the minute, every minute x 10 minutes.
     - Worked with 185

B.  7 Sets of the following: 12 Minutes Total
1 Squat Snatch + 4 Overhead Squats @ 185 lbs/115-130 lbs, every 90 seconds complete this complex.
     - Failed miserably at these today and it pissed me off. Ended up doing about 5 sets with only 165. Had a ton of misses with 185 and even 175. I am so inconsistent with this lift.

C. Row 100 Meters x 10 Sets, rest 50 seconds, 100% effort

Saturday February 8, 2014

WOD 1

8 MINUTES FOR BOTH PARTNERS TO FIND A MAX CLEAN COMPLEX

•                Clean (any variation)

•                Hang Squat

•                Front Squat

•                2 JERKS

-Bar cannot be dropped until last jerk for complex to count

WOD 2- 3 MINUTES MAX Front Squats 155/95, 135/80, 115/65

The front squats will be scored as a separate WOD.  The three minutes will begin as soon as the 8 minutes is complete for the complex.  Athletes will be responsible for adjusting their weight for the front squats.

      - We got 440 on the Clean complex (2nd place) and hit 87 reps for Front Squats (1st)

WOD 3

9 minute AMRAP-Partner A completes a full round then partner B completes a round, continue alternating.

3 Burpee Box Jump Overs, 6 Deadlifts, 9 Chest to Bar

Masters- 24”/20”185/115, Pull Ups
     - Kevin and I killed this one. Got 14 + 8 rounds which was good for 2nd. Kevin lost his grip a bit on the CTB's and that cost us a bit but still proud of how we did.


WOD 4- RX and Masters

5 Rounds for Time (10 Minute Cap)

10 Snatches

20 Toes to Bar

Masters-115/ 65

     - Tough WOD. We tied for first but should have had 1st outright. I absolutely sucked on Toes to Bars. Form was hideous. I was piking my kip instead of going Knee to Elbows and kicking to bar. Oh well. I'll practice and get better. Snatches were done in sets of 5 and didn't give me too much trouble at this weight

Floater WOD was team 2K row which we did in 6:28 (2nd place)