3/5/2014

A. Hng Power Clean - 2 TOUGH TnG reps on the min for 10 sets
B. Push Jerk - in 4-5 sets build to tough TnG 3; rest as needed
+
6-5-4-3-2-1
Deadlift @ 275#
Burpee Box Jump @ 30"
+
10x
Run 30sec @ 85% effort
Run 30sec @ 50% effort

NOTES: 

A. @245# quads were hurting from the pounding of the weight.

B. @235# didn't feel good at all. When I got above 165 it felt as if my triceps and shoulders were giving out on me... Can get it up but hard to receive it.

WOD- 2:34 

Didn't blow my Wod on the 1st set but completed it in :32. Legs were burnig at the end.

4/4/2014

Airdyne - 10min @ 85%
+
12cals Airdyne
10 KB Swings @ 62#
8 HSPU
12cals Airdyne
Rest 60sec
x5
+
Airdyne - 10min @ 85%

NOTES:

Mashed legs for over 30 min feel better but still feel a pull when I squat. 

Airdyne 1 @ 85%- 133 cal

R1- 1:45

R2- 4:16

R3- 7:34

R4- 10:45

R5- 13:55

**** time includes 60sec rest.

Airdyne 2 @ 85%- 147

Airdyne felt really good the second time KB swings were done with a 55# (fast) and the HSPU were ok still haven't found a great ryrthem with them.

4/3/2014

A. HB Back Squat @21x1 - 5 x 3-4; rest 3min (heavy across)
B. Wtd. Strict CTB @20x1 - 5 x 3-4; rest 2:30 (heavy across)
+
EMOM For 16min
Odd - 5 Squat Snatch @ 135#
Even - 5 Muscle-ups
+
Row - 3 x 1000m @ 80,85,90% by round; rest 2:30

NOTES: 

Completed BS 5x4 @ 315

 

& Wtd. Strict C2B 5x4,4,3,3,3 @ 25lbs

Killed me to not finish, was looking forward to the rest of the Wods. Hamstring was killing me after the tempo squats.

4/2/2014

-Recovery Day- 

NOTES:

Did a combination of rowing, skierg, airdyne, and running. 500m a piece and mixing it up. Then mobility.

4/1/2014

Recovery

NOTES:

Light row.

Rolled out a bunch on my new spikey foam roller.

Messed around with some handstand walks.

Butt and hamstrings and muy sore 

3/31/2014

Open 14.5

NOTES:

Score- 13:06

Paced it well. Still the burpees hit me cardiovascularly in the round of 12. Couldn't repeat being that it's Monday but not disappointed with finishing my 1st true open season on the road to the games. Have my eyes on regionals 2015 and team this year hopefully. Will know in about a week.

3/27-30/2014

Recovery and Prep for 14.5