4/13/2014

"300FY"

150 cals

4/12/2014

8:00 to build to a power clean max
2:00 rest
8:00 AMRAP power cleans @ 90% of max
+
For time:
50 handstand push-ups

195
2:00 rest
26 cleans @175
+
6:50

4/10/2014

AMRAP in 20:00:
10 wall balls
10 box jumps, 20"
10 deadlifts, 145
10 burpees

7 rounds+wall ball, 9 box jumps

4/9/2014

A. Shoulder press, build to a max
B. Weighted pull-up, build to a max
+
For time:
30 muscle-ups

A. 110 (PR+10)
B. 61 (PR+1) +153 bodyweight= 214
+
13:02 (10:00 PR)


Good day today. I was happy to PR both my shoulder press and weighted pull up (even if the pull up was just by 1 pound). I was VERY happy with my PR on the 30 muscle ups for time. The last time I did 30 MUs for time, my time was around 23:00. I did sets of 2 for the first 10 then switched to singles. I had no misses and all the muscle ups felt really good. Very happy with this! 

4/8/2014

A. Squat snatch, build to a max
+
For time:
20 squat snatches, 77% of A

A. 145 (PR+5)
+
4:11 @110


I was really happy with the snatch PR, I didn't think I would do very well on this part since I haven't snatched heavy in awhile. The first few reps were a little rough but as the weight got heavier it started to feel easier. The snatch at 145 actually felt really good. I tried for 150 three times but failed. I fell forward on the first attempt. then fell backward, then I barely caught it on the third attempt so I had to stop, my arms were getting pretty tired. The 20 snatches at 70% were pretty good, I did all singles and tried to minimize rest between reps. The first ten were really easy but then it got pretty tiring, I failed a few and also got no-repped on one of them because I didn't catch it below parallel. Oops. I am really happy with how my snatches are progressing, especially my squat snatch. I am pulling myself under the bar much faster than I used to. I looked back at my testing from last summer and when I did this workout, I was only able to snatch 120. So putting 25 pounds on my snatch in one year is a really good feeling. Looking forward to the rest of testing.

4/5/2014

A. Front squat, build to a max
B. Close-grip bench press, build to a max
C. Power snatch, build to a max

A. 230 (PR+15)
B. 140
C. 135 (140 Fx4)

I was really happy with the front squat PR, I wasn't expecting to PR by that much. The bench press also went better than expected, I was pleased that I tied my PR. The power snatch...errr...I was frustrated with how that went, I was hoping to get at least 140 but I failed it four times.  Oh well, happy to be lifting heavy again!

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