13.4
96 Reps
Super disappointed. Popped ribs/ab or something first set. Will get checked out tomorrow. Attempted to redo few hours later, no luck. Had no grip , wasn't recovered.
Sunday, March 31, 2013
Friday, March 29, 2013
Thurs, 03282013
Back Squat - Doubles
185-225-275-305-315-325
Drop set 255x10
Stretch, Flip, Play , T2B practice
185-225-275-305-315-325
Drop set 255x10
Stretch, Flip, Play , T2B practice
Wednesday, March 27, 2013
Wed, 03272013
During day....
Triple Under Practice.
- strung 11 together. Most so far.
WOD: 3 rds
5 Burpee box Jumps Back Flips
HS Walk - 30'
Then 8:15p
Did a dry run of 13.4
- took rests. Checked some stuff out
Rested 10 min
Went at 13.4 again, working singles and trying something bit different.
Got through the 15's.
So, Sunday my goal is to get as deep into the 18's as possible. We shall see.
Triple Under Practice.
- strung 11 together. Most so far.
WOD: 3 rds
5 Burpee box Jumps Back Flips
HS Walk - 30'
Then 8:15p
Did a dry run of 13.4
- took rests. Checked some stuff out
Rested 10 min
Went at 13.4 again, working singles and trying something bit different.
Got through the 15's.
So, Sunday my goal is to get as deep into the 18's as possible. We shall see.
Tuesday, March 26, 2013
Tuesday, 03262013
Recovery Day
Triple Under Practice - strung together 7
AD Work
- approx 200 calories. Broken up with TU practice etc
Triple Under Practice - strung together 7
AD Work
- approx 200 calories. Broken up with TU practice etc
Monday, 03252013
Still sick but got to get some work in.
So sore from 13.3 on Sunday
Power Cleans
135x5 155x3 185x3 215x3
Then, sets at 225#. 5's, triples and doubles throughout helping.
WoD:
EMOM x 10
Odd: 200m run
Even: 10 t2b
EMOM x 10
10 Burpee Touches
8 strict fat grip pull-ups
So sore from 13.3 on Sunday
Power Cleans
135x5 155x3 185x3 215x3
Then, sets at 225#. 5's, triples and doubles throughout helping.
WoD:
EMOM x 10
Odd: 200m run
Even: 10 t2b
EMOM x 10
10 Burpee Touches
8 strict fat grip pull-ups
Monday, March 25, 2013
03192013 - 03242013
Have been sick as a dog!!!
Had to wait to hit 13.3 til Sunday this week. Still sick, but got 264. Happy with score based on way I've been feeling and not working out in a week; but disappointed not be able to see what I am capable of on a workout like this. Feel like I could have finished a complete round and got back to wall balls.
Next time, for sure.
Had to wait to hit 13.3 til Sunday this week. Still sick, but got 264. Happy with score based on way I've been feeling and not working out in a week; but disappointed not be able to see what I am capable of on a workout like this. Feel like I could have finished a complete round and got back to wall balls.
Next time, for sure.
Monday, March 18, 2013
Monday, 03182013
Split Jerk
185-205-215-225-255-275
^ no misses just stopped there
Power Clean / Squat Clean Complex - TnG
155-185-205-225
^ stopped
Then did 245x5 - TnG Power Cleans
185-205-215-225-255-275
^ no misses just stopped there
Power Clean / Squat Clean Complex - TnG
155-185-205-225
^ stopped
Then did 245x5 - TnG Power Cleans
Saturday, March 16, 2013
Thursday, 03142013
13.2
272 total reps. Lots of step ups step down with Achilles and hip issue. Back was on fire.
New game plan for Sunday
272 total reps. Lots of step ups step down with Achilles and hip issue. Back was on fire.
New game plan for Sunday
Tuesday, March 12, 2013
Tuesday, 03122013
Front Squat Heavy Single
185-225-255-275-305-315-320(f)
Drop to set of 3 @ 255lbs
AMRAP 7
Row 200m
40 Doubles Unders
Score - 5 rds
AMRAP 7
20 KB Swings (53)
10 GHD Sit-ups
20 Jumping Alt Lunges
Score - 4+20
185-225-255-275-305-315-320(f)
Drop to set of 3 @ 255lbs
AMRAP 7
Row 200m
40 Doubles Unders
Score - 5 rds
AMRAP 7
20 KB Swings (53)
10 GHD Sit-ups
20 Jumping Alt Lunges
Score - 4+20
Monday, March 11, 2013
Monday, 03112013
Clean & Jerk - Heavy Single
185-215-225-245-255-265
^ no misses
So went 280# for a C&J Pr. Wasn't happening today.
AMRAP 2 @ 65% of above weight. Ground to Overhead.
Used 175#. Got 17 reps in 2 min.
EMOM x 18 min
Odd: 6 Bar Muscle Ups
Even: 15 Wall Balls (20)
All unbroken for every thing throughout.
185-215-225-245-255-265
^ no misses
So went 280# for a C&J Pr. Wasn't happening today.
AMRAP 2 @ 65% of above weight. Ground to Overhead.
Used 175#. Got 17 reps in 2 min.
EMOM x 18 min
Odd: 6 Bar Muscle Ups
Even: 15 Wall Balls (20)
All unbroken for every thing throughout.
Friday, March 8, 2013
Friday , 03082013
Recovery Day
Back Squat - climb to heavy Single
185x2 225x2 275x2
315-335-345-355
^ no misses. Stopped there today
Row 1k @ 2:00 Pace
mobility
Back Squat - climb to heavy Single
185x2 225x2 275x2
315-335-345-355
^ no misses. Stopped there today
Row 1k @ 2:00 Pace
mobility
Tuesday, March 5, 2013
Tuesday, 03052013
Clean Complex
Clean Pull / High Hang Power Clean / Floor TnG Power Clean
185-205-215-225-245-255-265
- no misses. Happy with this
Bar muscle Ups
10-8-6-4-2
Rest in between as needed.
This was pretty easy other than almost tearing hands. But reps weren't tough. Was happy with that.
AMRAP 5
5 Bar Lateral Burpees
5 FS (165)
Score :
Rest 5
AMRAP 10
400m Run
15 C2B Pull-ups
Score : 3 + 400m + 5c2b
Rest few. 1 400m Jog Cooldown
Clean Pull / High Hang Power Clean / Floor TnG Power Clean
185-205-215-225-245-255-265
- no misses. Happy with this
Bar muscle Ups
10-8-6-4-2
Rest in between as needed.
This was pretty easy other than almost tearing hands. But reps weren't tough. Was happy with that.
AMRAP 5
5 Bar Lateral Burpees
5 FS (165)
Score :
Rest 5
AMRAP 10
400m Run
15 C2B Pull-ups
Score : 3 + 400m + 5c2b
Rest few. 1 400m Jog Cooldown
Monday, March 4, 2013
Monday, 03042013
4:30p
A. Power Snatch complex - High Hang / Floor
115-125-135-145-155
^ easy. Just stopped. Shoulder can't handle much more. Throbbing. :-(
B. Front Squat - Singles
185-225-255-275-305-315(PR)-320xfail
6:30p
C. For time
1k Row
50 Box Jumps
40 KB Squat Clean Thruster (53 each hand)
Time: 15:23
* back was on fire. Was also terribly winded. Rough one today. Mostly step down box jumps do to Achilles.
A. Power Snatch complex - High Hang / Floor
115-125-135-145-155
^ easy. Just stopped. Shoulder can't handle much more. Throbbing. :-(
B. Front Squat - Singles
185-225-255-275-305-315(PR)-320xfail
6:30p
C. For time
1k Row
50 Box Jumps
40 KB Squat Clean Thruster (53 each hand)
Time: 15:23
* back was on fire. Was also terribly winded. Rough one today. Mostly step down box jumps do to Achilles.
Sunday, March 3, 2013
Sunday , 03032013
8:30p after meet all day
Back Squat - Double for Day
225-275-315-335-345x2-355(missed 2nd one)
Single
360-365(miss)
Drop to 3 sets of doubles at 315#
Back Squat - Double for Day
225-275-315-335-345x2-355(missed 2nd one)
Single
360-365(miss)
Drop to 3 sets of doubles at 315#
Friday, March 1, 2013
Friday, 03012013
"Fran"
Time: 3:27
Rest 20 min
"Fran"
Time: 3:38
Rest 20
Heavy Single Back Squat in 12 min
Went 185x5 225x3 275x2 315x1 345x1 370xF 370x1 PR!
Rest 3 min
EMOM x 12
Odd: 6-8 Ring Dip Strict
Even: Max L-Sit Hold
Time: 3:27
Rest 20 min
"Fran"
Time: 3:38
Rest 20
Heavy Single Back Squat in 12 min
Went 185x5 225x3 275x2 315x1 345x1 370xF 370x1 PR!
Rest 3 min
EMOM x 12
Odd: 6-8 Ring Dip Strict
Even: Max L-Sit Hold
Thurs, 02282013
Power Snatch - TnG 5RM
165#
WoD- MAP Training - Sustainability
AMRAP 9
Row 250m
10 PS (95)
20 Abmat
Score: 3+250m+7
Rest 5
AMRAP 9
10 DL (185)
5 BJ (42)
60' Bear Crawl
Score: 5 + 10
Rest 5
AMRAP 5
10 GHD Sit-ups
15 KB (53)
30' HS Walk
Score: 4 rds
165#
WoD- MAP Training - Sustainability
AMRAP 9
Row 250m
10 PS (95)
20 Abmat
Score: 3+250m+7
Rest 5
AMRAP 9
10 DL (185)
5 BJ (42)
60' Bear Crawl
Score: 5 + 10
Rest 5
AMRAP 5
10 GHD Sit-ups
15 KB (53)
30' HS Walk
Score: 4 rds
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