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

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

14.1 Attempt #2

14.1 redo

315 (+11 reps from Friday)

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. 

2/22/2014

A. Squat snatch cluster, build to a tough set of 1.1.1 w/ :10 rest between singles
+
For time @ 110%:
250m row
10 kettlebell swings, 53
10 burpees
10 kettlebell swings, 53
10 burpees
10 kettlebell swings, 53
250m row

A. 125
+
4:25 (times from OPT athlete camp in October were 5:09, 5:56, 5:50)


Snatches felt a little heavy today, I probably could have gone up to 130 but I could tell I was starting to semi-power snatch by the end so I stopped at 125. The workout was TERRIBLE. It actually seemed worse than the last time I did it back in October at the OPT athlete camp. I only had to do one round this time instead of three but I went a lot harder. I can't remember what my first row time was but I was moving pretty fast. My transitions were quick between kettle bell swings and burpees (except for when I chalked up my hands before the first kettle bell swings, and I learned my lesson about doing that, thanks Jon and Stephen), but really I shouldn't have wasted time chalking up my hands. I know I do that as an excuse to take a few extra breaths. I definitely won't do that in the open. I am happy with how I did on this, it was a huge improvement from when I did it in October. And I literally felt like I was dying afterwards. So that's probably a good sign. 

2/20/2014

A. 5 clean-grip deadlifts + 3 hang squat cleans cleans + 1 shoulder-to-overhead, build to a max of the complex
+
AMRAP in 10:00:
1 muscle-up
3 stone-over-shoulder, 90
2 muscle-ups
3 stone-over-shoulder, 90
3 muscle-ups
3 stone-over-shoulder, 90
and so on...
+
15:00 AirDyne @ Z1


45:00 Airdyne @Z1
+
A. 165
+
13 muscle ups


Today was frustrating. The complex felt really heavy, I was a little disappointed where I ended up on that. For some reason hang squat cleans are tough for me. The AMRAP was terrible, my muscle ups today were slow and I was barely able to string any together. I just felt really sore and heavy. I was supposed to have a rest day today so I know that definitely has something to do with it. I was pretty disappointed with how this went.