Saturday February 7, 2015

A. AMRAP 14 Minutes of the following:
60 Calorie Row
50 Toes to Bar
40 Wall Balls @ 20/14 lbs
30 Cleans @ 135/95 lbs
20 Muscle Ups

- This one went about the same way as the Opens last year. Stayed on roughly the same pace getting to Muscle Ups at about the 10:00 mark. I did the W/B's unbroken this time and felt pretty good. Cleans were all singles but with minimal rest in between.

I regret that I wasn't able to knock out any big sets of Muscle Ups. I did 2 or 3 my first set but all singles after that and I missed one or 2 toward the end.

Friday February 6, 2015

A. Front Squat, work to a 1 rep max with 2 second pause.
     - Hit 265# and it was ugly!
B. Front Squat, 3 reps x 3 sets @ 85% of the above-no pause @ 20x1.
     - 225#
C. Clean and Jerk, 76% x 1.1.1, 82% x 1.1, 85% x 1, 91% x 1, 76% x 1, 81% x 1.1, rest 1-2 minutes between sets.
     - Worked up to 235#. Did mostly Squat Cleans
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D. 30 Minutes of Recovery Row, every 5 minutes, get off and complete 15 Burpees over Rower

Wednesday February 5, 2015

A. Overhead Squat, work to a tough set of 2 for 165-185 lbs, this is it.

     - Hit 215 and stopped there

B. Muscle Snatch(2 reps) + High Hang Snatch(2 reps ) x 4 sets, rest as needed between sets.

     - Worked with 115#

C. Clean Deadlift, 100% x 3 reps x 2 sets, 105% x 2 reps x 2 sets, 110% x 1 reps x 2 sets,  rest 1:30 between sets.

     - I skipped this just.....because!

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AMRAP 7 Minutes of the following:

7 Thrusters @ 95 lbs

7 Tall Box Jumps @ 30 inches

7 Chest to Bar Pull-Ups

     - 6 Rounds even. I did OK with this and 6 rounds was pretty much my goal. got all sets unbroken but very careful to rest between movements to avoid redlining. Gotta get better at pacing WOD's like this.

Tuesday February 4, 2015

A. Jerk Off Block, 68% x 1 rep, 73% x 1 rep, 78% x 1 rep, 83% x 1 rep, 86% x 1 rep, 90% x 1 rep, rest as needed between sets.

     - Struggled big time with these today. Only hit 255#. Missed at 265# and it wasn't close.

B.  Snatch Deadlift @ 95%, 3 reps x 5 sets, rest 1:30 between sets.

     - 195#

C. Push Press, 4 reps x 3 sets @ 82%, rest 2 minutes between sets.

      - 185#

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D. 45 Minutes on the Clock:

Constant Movement + Vital for Breathing

500 Meters @ 90%

1 Legless Rope Climb-No Jumping

50 Double Unders

50 Calories on Airdyne(Men) or 40 Calories on Assault(Men) or 40 Calories on Airdyne(Women) or 30 Calories on Assault(Women)

      - Got 6 rounds + Row + Rope Climb. Did OK with the climbs

MondayFebruary 2, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
Compare to last week, and go off of feeling
     - 315#. Didn't feel too bad
B. High Bar Back Squat, 2 reps x 3 sets @ 85% of the above 3RM, rest 2 minutes between sets.
This is 5% lighter from last week
     - 265#
C. Snatch, 75%(1 rep) x 3 sets, 80%(1 rep) x 2 sets, 85%(1 rep) x 2 sets, rest as needed between sets.
     - 155, 165, 175. Felt kind of off with these today. Started my 2nd pull too early I think.

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D. 2 Rounds for time of the following:
30 Wall Balls @ 20/14 lbs
5 Muscle-Ups
     - 3:16. I smoked this. Unbroken on wallballs and got both sets of M/U's unbroken too
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Rest 3 Minutes
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2 Rounds for time of the following:
15 Hang Power Cleans @ 135 lbs/95 lbs
15 Box Jumps Overs
     - This is where wheels started to fall off. I cheated my rest a bit before starting this and I still wasn't well recovered. Got through the Hang Cleans unbroken but box jump overs were dog slow. Was completely crushed after finishing.
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Rest 3 Minutes
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4 Rounds for time of the following:
3 Squat Cleans @ 205  165 lbs touch n go/125 lbs touch n go
10 Lateral Burpees

     - Kevin scaled me down to 165# and even with that, I could not finish this workout. Was completely gassed unable to breathe. The 165 cleans felt excruciatingly hard. Don't know what happened here but it was incredibly frustrating

Sunday February 1, 2015

Muscle Ups- 1 rep on the minute for 20:00

Felt pretty good with these today.

Saturday January 31, 2015

18 Minute AMRAP

25 Box Jumps
30 Snatch @ 75#
35 Burpees
25 Snatch @ 115#
25 Box Jumps
20 Snatch @ 155#
35 Burpees
15 Snatch @ 175#
25 Box Jumps
10 Snatch @ 195#
35 Burpees
5 Snatch @ 215#


Got through the 155# snatches, then 20 Burpees