Wednesday, March 26, 2014

3/26/2014

A. Squat clean thruster, build quickly to a max
B. Pistols, 30 alternating for time
+
AMRAP in 6:00:
10 bar-facing burpees
10 thrusters, start @ 75 and add 20 each round
+
(12:00 rest)
+
1 set:
:60 AirDyne @ 100%


A. 155 (165 Fx2)
B. 1:32
+
3 rounds
+
31 calories


Tuesday, March 18, 2014

3/18/2014

A. 1 power clean + 2 push jerks + 3 split jerks, build to a max
+
For 10:00:
Evens: 3 power cleans, 135
Odds: 5-7 handstand push-ups
+
5:00 row @ Z1
5:00 AirDyne @ Z1


A. 175
+
complete
+
complete

Wednesday, March 5, 2014

3/5/2014

3 rounds not for time:
2-3 muscle-ups
8 kipping handstand push-ups
8 alternating pistols
+
A. Power cleans, build quickly to a touch-and-go 3RM
+
3 rounds @ 100%:
350m row
15 burpees
8:00 rest


complete, 3 MUs unbroken each time
+
175
+
2:19
2:16
2:09

Tuesday, March 4, 2014

3/4/2014

A. Thrusters, 6 x 2 @ 115; begin a set every :60
B. 1 squat clean + 1 front squat + 1 split jerk, 1-1-1-1; 2:00 rest
+
For 10:00:
Evens: 10 wall balls, 14 to 10
Odds: 10 CTB pull-ups
+
10 sets:
:30 AirDyne @ tough aerobic effort
:30 spin


A. complete
B. 155-165-175-180
+
complete, cut the pull ups to 7 per round due to some tearing
+
complete

Saturday, March 1, 2014

3/1/2014

A. Back squat, 3-2-1 @ 85% effort; 3:00 rest
B1. Hand-release push-ups, 3 x 15; :60 rest
B2. 1-arm DB rows, 3 x 7-9; :30 rest between arms, :30 rest
+
3 sets of:
:30 row @ very high effort
3:30 rest
+
10:00 Z1 of choice


A. 205-215-225
B1. complete
B2. 55-60-65
+
157 meters
157
156
+
complete

14.1, attempt #1


14.1, AMRAP in 10:00:
30 double-unders
15 ground-to-overhead, 55
6 rounds+double unders & 4 snatches=304
I was really happy with this score. This workout hurt a lot but I felt like all my transitions were pretty quick. I did the first round of snatches unbroken and then went 8/7 for the rest until the last round when I broke it up three times (sorry Stephen). I think I tripped up on double unders only once. I was breathing very hard but I kept picking up the bar before I was ready, and that's huge for me. I can definitely tell my engine has improved, as well as my mental toughness. Having Stephen coach me through the workout really helped a lot, he was telling me when to go and telling me to stay relaxed. Overall, I am really proud of how I did on this. I think I am starting to overcome the mental hurdles that tell me to rest. I'm repeating this again on Monday, Stephen said I can definitely get more reps if I just hang on to the bar. I am actually looking forward to it in a weird way, I want to see how far I can go. I think this is going to be a great Open season. 

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