3/27/2013

400m farmers walk for time 1.5 pood in each hand (each time you break perform 5 burpees)

complete in 6:26, broke 4 times 


Not much to say about this, other than it wasn't as bad as I thought it would be. Anxious to find out what 13.4 is tonight, really hoping for short and heavy. 

3/26/2013

A. Squat clean; build to a max

B. 4 min amrap squat clean @90% of A

+

5 min amrap:

10 CTB chin ups

20 sit ups

30 double unders

A. 145-155-165-170 (PR)-175(PR)-180 (Fail)

B. 8 @ 155#

+

2 rounds + pull ups & 9 sit ups

Awesome day today, finally PRed my squat clean. It's almost getting to the point where my squat clean is higher than my power clean because technically that's how it should be. I just couldn't get the 180, I was able to catch it in the squat but it fell forward. The squat cleans at 155 felt really bad, I think my legs were really tired from all the squat clean attempts for part A. The 5 min amrap was ok but my CTB pull ups fell apart in the 3rd round and I kept tripping up on my double unders for some reason. Overall it was a good day though, gotta love PR days. 

3/24/2013

A. Build to a tough clean and jerk
+
3 rounds NFT
1 stone shoulder (90 pound stone?)
2 bar muscle ups
10 KB Swings (1.5 pood)


A. 165
+
complete

Atlas stone shouldering felt pretty easy once I got the hang of it after several failed attempts. The bar muscle ups felt like shit today and I wasn't able to string any together. It was a fun workout though, it was good to do something I'm not used to doing, definitely going to practice with the stones more.

3/22/2013

rest day

13.3

13.3

AMRAP in 12 minutes:
150 wall ball (9 foot target)
90 double unders
30 muscle ups

150+90 double unders+3 muscle ups= 243 reps

This. was. effing. terrible. I went in with a strategy of doing 10 wall ball every 30 seconds. That lasted up until the 70th wall ball and then those went to hell. I was basically doing sets of 7-8 from then on until I got to 125, then they were sets of 5. I got to the double unders around 9:40, and wanted to do sets of 30 but that wasn't going to happen. I tripped up after 12 and then I just tried to do as many as I could. When I got to the rings I had 1:00 left and I honestly didn't know if I even had time to do more than 1 muscle up but I was able to get 3. I am both happy and disappointed with this, I would have liked to move through the WB faster and gotten to the rings with at least 2 minutes to spare because I probably could have gotten 5-6 muscle ups. But I am happy with it because last year I got ZERO muscle ups. So overall I'm happy with how this went and I am definitely NOT doing it again.

3/20/2013

20 min z1 airdyne

+

40-60 min mobility/skill work

 

complete

Just found out 13.3 is the same wallball/doubleunder/muscle up workout from last year. When I did it last year I only had about 30 seconds to get a muscle up and couldn't get one before time ran out. I am not that great at wall balls but I'm hoping to get to the muscle ups with a few minutes to spare this time. Also I'm hoping I only have to do this one once! Going for it tomorrow night!

3/19/2013

A. Front squat 3, 2, 1, 3, 2, 1; rest 2 min

B. AMRAP muscle ups in 3:00

    3:00 rest 

     x3

+

15 min amrap @85%

15 wall balls

15 chin ups

350m row

 

A. 135, 155, 175, 145, 165, 185

B. 6, 5, 3 (stopped due to wrists tearing)

+

3 rounds + wall balls and chin ups 

Muscle ups didn't feel that great today, had to stop early in the third round because my wrists were starting to tear and I didn't want to risk it in case muscle ups come up this week in the open. I think I might have gone a little harder than 85% on the amrap, I have a really hard time figuring out what 85% is haha. Can't wait to hear what the open workout is tomorrow.