Saturday Feb 22, 2014

Team workout day

A) guy/girl teams of 2 5:00

Clean and jerks (95# for female)

1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/8

Got to the set of 8

B) AMRAP 12:00

40 double unders

30 box jumps

20 pull ups

10 HSPU

Friday Feb. 21,2014

A) Open 13.1

40- burpee target hits 

30- snatches (45#)

30- burpee target hits

30- snatches (75#)

20- burpee target hits

30- snatches (100#) got 2

Last year got 126... This year got 152!! And my 1rm snatch is only 100#.

B) Muscle ups (got 5 back to back to back). Need to learn how to connect.

Wednesday Feb. 19, 2014

A) Push Press 5x3 rebounding at bottom with a 5 second pause at the top (115#)

B) AMRAP 6:00 (80%)

10 Cal AD

10 burpee box jumps

10 shoulder to overhead (105#)

3 full rounds + 2 cal

-Rest 3:00-

AMRAP 6:00

15 Cal Row

15 wall balls (10")

15 Push Ups

2 rounds + 40

-Rest 3:00-

AMRAP 6:00

20 double unders

20 KB swings (35#)

20 ab mat sit ups (15#)

4 rounds + 5

C) EMOM 12:00

Odds- 4-5 RX HSPU

Evens- 1 muscle up attempt (got 2... Min 1 and 3... Also caught 6 high but arms were tired)

Tuesday Feb 18, 2014

A) 1RM clean and jerk (160#) PR!!!!

B) 10:00 AMRAP

increasing ladder of

-Squat cleans 95#

-toes to bar

3/6, 6/9, 9/12, 12/15, 15/18

2:00 Max HSPU (14)

C) Rowing 15:00

:30 (80%) :30 (easy)

Kept 80% at 1:50-1:57

Monday, Feb 17, 2014

A) 12:00 to hit a heavy single HBBS (235#)

 I thought this was a 2rm till I realized at 215# it was single. 

B) Max Rep HBBS at 85% of A (200#... 10 reps) 

Need to work on breathing when resting at top.

C) :15 on :45 off... 5 rounds

Burpees (avg 8)

Pull Ups (avg 9)

Wall Balls (avg 8)

Box Jumps (avg 11)

Double Unders (avg 30)

Stayed pretty consistent every round

Post Work:

Got a muscle up on first attempt!! First time ever. Didn't get second but got third attempt! 2/3.

Got another bar muscle up!

Apparently the weekend off was good

Friday, Feb 14, 2014

Bought my first house!!

Sluggish/fat day... Poor nutrition

A) increasing ladder of 15 cleans (8:00)

-95#

-115#

-125# finished whole set and moved to 145# with 10 seconds

-145#

-155#

B) 1 RM thruster (155#) need to work keeping bar closer

C) 12:00 AMRAP

10 bar facing burpees

10 thrusters (65#)

10 pulls ups

4/5 rounds lost count (fat, sluggish day)

Thursday, Feb 13, 2014

Suppose to be a rest day but went in because I can't workout Saturday. Was open-gym style.

A) "Flight Simulator"(Double Unders)

Every set that wasn't unbroken had to be redone

5

10

15

20

25

30

35

40

45

50

45

40

35

30

25

20

15

10

5

About 16:00 (totaling 500 double unders)

B) Worked on butterfly pull ups and bar muscle ups

Felt sluggish... ate shitty...