Friday February 27, 2015

Opens Workout 15.1 and 15.1A (first attempt)

9 Minute AMRAP of
15 Toes to Bar
10 Deadlift @ 115#
5 Snatch @ 115#
followed immediately by....
In 6 Minutes work to a max load of Clean and Jerk


15.1
- So, no surprises here. I knew that the TTB's would be a kick in the balls at some point. First 3 rounds went pretty good. 4th round got pretty shitty and after that was left with mostly singles as fast as I could.
- The D/L's were pure recovery and the snatches weren't bad because there were only 5 of them. However all of that grip work really had an effect on the TTB's which would have been tough no matter what because there were so many of them.
- If I have to change anything, I would not have taken so much time before the D/L's and Snatches. I needed to hustle a lot more because I had plenty of rest during the rounds of TTB!!! There was really no need to rest before DL and Sn.
- My final score was 5 rounds + 15 TTB + 2 D/L's = 167 reps

15.1A
- I was tired after first part but I was able to recover fairly well within 2 minutes. First attempt of 205# went up no problem. 2nd attempt of 225# was fairly easy as well.
- Next attempt was 245# and I got it despite a clean that was less than perfect.
- Last attempt with about :20-:30 left was 255#. Got the clean even though it was sloppy. Failed the jerk though!!! I think I rushed it a little bit and I didn't get my head through. Same thing happened to Mat Fraser in the demo workout. I HAVE to get 255 or more next time.

So, not satisfied with this. I wanted 6 rounds on the first part and I wanted a C&J of 255# or more. Both are definitely doable!!! If I get back on the bar quicker I can easily find another :30 which is pretty much all I'd need to finish off 6 rounds.

For C&J, I think I just need to do less attempts at light weight and work up to 255 quicker. This should give me either 2 shots at 255 or 1 made attempt at 255 and one at a heavier weight.

Thursday February 27, 2015

A. Zone 1 Row for 20:00 at about 2:05 Pace

B. 4 sets of the following at 80%
     - 20 Box Jumps
     - 50 Double Unders
     - 10 Push-Ups

Wednesday February 25, 2015

A. High Hang Clean + Pause Clean from above knee, 1+1 x 4 sets, rest as needed between sets.
Work up to moderate-heavy weight for this portion, athlete choice on how they are feeling
B.  Front Squat, 1 reps x 5 sets @ 85%, rest as needed between sets.
C. Halting Snatch Deadlift @ 70%-75%, 3 reps x 3 sets, rest as needed between sets.
+
D.5 Minute Airdyne or Assault Bike for Cals
     - Did 95 Cals on the Assault. Watts were between 400-425 the whole time.
+
Rest 10 Minutes
+
50 Lateral Burpees Over Rower

     - 1:58. Last 20 reps got tough!

Monday February 23, 2015

D. For Time of the following:
1000 Meter Row
6 Muscle-Ups
750M Meter Row
6 Muscle-Ups
50 Cal Airdyne
4 Muscle-Ups
50 Cal Airdyne
4 Muscle-Ups

     - About 16:00 on this one. Struggled with the sets of 6 M/U's that followed the row. Got the 2 sets of 4 no problem for some reason.

Sunday February 22, 2015

A. Snatch, 90%, 1 rep x 3 sets, rest as needed between sets.
     - 185#. Failed at 195#
B. Clean and Jerk, work to tough single, not a max, just tough single for that particular athlete. 12 Minute Time Limit.
     - Worked to 235#
C. High Bar Back Squat, 85% x 2 reps x 3 sets, rest as needed between sets.
     - 275#

Saturday February 21, 2015

3 Rounds of the following:
15 Hang Power Snatches @ 95 lbs/75 lbs
5 Muscle-Ups
+
Right Into Next Set
+
3 Rounds of the following:
15 Overhead Squats @ 95/75 lbs
15 Chest to Bar Pull-Ups
+
Right Into Next Set
+
2 Rounds of the following:
30 Wall Balls
15 Burpee Box Jump Overs @ 24/20 inches

     -Time was 21:38. Muscle ups were tough. CTB's were especially tough.

Wednesday February 18, 2015

A. Overhead Squat, work to heavy set of 1, 15 minute time limit.
     - Sucked at these today. Got 205 but failed at 225#...Terrible.
B. 3 Position Snatch(High Hang-Mid-Thigh-Below Knee), 65%-70% x 4 sets, rest as needed between sets.
     - Worked to 135#. Didn't push it
C. 45 Minutes of the following @ 80%
Row 1000 Meters
15 Burpee Target
3 Muscle-Ups
50 Calorie Airdyne
     - 5 Rounds. No missed muscle ups...yay!!!