13.4 Attempt #2

13.4

82 reps (+4 from Thursday)

I am pleased with this but also disappointed. I really wanted to get 85 reps but I don't think I could have moved any faster. For some reason this workout hurt a lot worse today than it did on Thursday, I don't know if it's because I was expecting the pain so it just came faster or what was going on, but I felt tired a lot faster. I broke up the clean and jerks into singles on the set of 12 and that seemed to help. I really wasn't doing much resting at all, but when my dad said I had 1:00 left and I was still doing the 15 clean and jerks I wasn't even sure if I was going to improve my score at all, but I was able to get a few more toes to bar than last time. I'm happy to be contributing to the team this week. I'm hoping next week is some sort of "Fran" workout.

13.4 Attempt #1

13.4

as many reps as possible in 7 minutes:

3 clean and jerk (95#)
3 toes to bar
6 clean and jerk
6 toes to bar
9....
9....
etc

78 reps

This was pretty painful but definitely my favorite opens workout so far, I liked that it was short and involved olympic lifting. The toes to bar all felt really good but the clean and jerks got pretty heavy in the set of 12. I was doing them in sets of 3, but when I do it again on Sunday I'm going to do singles because I think I can do them faster that way. When it was over I had the sinking feeling that I was going to have to do it again. I want to get more than 80 reps. Round two on Sunday!

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.