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. 

3/16/2013

A. build to a tough squat clean
+
Bar Muscle Up "Amanda"

9-7-5
Bar muscle ups
Squat snatch (95#)


A. 155
+
complete

The squat cleans felt pretty bad today, my back is still really tight and sore from 13.2 so it was difficult to get tight during the cleans. I worked up to 165 but failed, which is disappointing because I JUST squat cleaned 165 on Tuesday. That's ok though. Bar Muscle Up "Amanda" went better than I thought, I'm not sure of the time because the clock got reset while I was in the middle of the round of 7. I wasn't trying to really go for a time so I didn't mind that the clock was reset, Stephen told me to look at it more as skill work. My main goal was to get all the bar muscle ups and I did so I'm happy with it. Then I stuck around and watched everyone do 13.2 and it was awesome! Pete and Glenn got over 300 reps. Great day at CSC.

13.2

13.2

as many rounds as possible in 10 minutes:

5 shoulder to overhead (75#)
10 deadlifts (75#)
15 box jumps (20 inch box)

9 rounds + 5 shoulder to overhead= 275 reps

I am SO pleased with how this went, I didn't expect to get 9 rounds at all. 9 rounds was my goal, but I didn't think I would actually get it, I was expecting 8 rounds. The shoulder to overhead wasn't bad at all, and the deadlifts were a nice little break to catch my breath. I basically just kept moving the whole time and had quick transitions. I am so happy with this score! I am hoping I won't have to do it again haha. I feel like I redeemed myself from last week.

3/13/2013

5 min amrap:

30 double unders

30 seconds FLR on rings unbroken

rest 3 min

5 min amrap:

Suitcase carry 53# 50 meters (25 meters down with the KB in R hand, 25 meters back with the KB in L hand)

1 rope climb

rest 3 min

5 min amrap:

20 seconds side plank/side

10 hand release push ups

4 rounds + double unders and 10 second hold

4 rounds + 25 meter carry

3 rounds + both plank holds 

3/12/2013

A. Squat Clean, build to a tough single in 6 minutes
B. AMRAP unbroken bar muscle ups x4, rest 3:00
+
20 min AMRAP:
20 squat cleans (95#)
20 toes to bar
20 airdyne calories


A. 165
B. 1, 2, 4(PR), 3
+
2 rounds + squat cleans & 11 toes to bar

I am so happy, I finally can string bar muscle ups together! I really surprised myself today with those, because two weeks ago I was trying to do a bar muscle up and I only got 1 and then failed the rest. I feel really good about being able to do 4 in a row, then 3 more in a row. My goal now is to be able to string together at least 10 eventually. The 20 min AMRAP sucked a lot, the squat cleans felt terrible, I didn't warm up enough for the workout so I was breathing heavy from the start. I just felt terrible during the whole thing. Lesson learned. But I still consider today a win because of the bar muscle ups, so I'll take it.