3/26/14

A. Push Jerk - build to tough TnG triple; rest 2min (NTE 4 sets)

+

Airdyne - 2min for cals

Rest 2min

+

10 STOH @ 135#

10 Box Jumps @ 24""

Rest 20sec

x5

+

Rest 2min

Airdyne - 2min for cals

NOTES: 

A- 245x3

Cal1- 49

R1- 0:26

R2- 1:25

R3- 2:32

R4- 4:14

R5- 5:41

Cal2- 44

Times include 20 sec rest. Rested a little more during later sets. Quads were on fire. 

3/25/14

A. Power Snatch - 4 x 1.1.1.1.1 @ 165-185#; rest 20sec + 3min

B. TnG Snatch Grip DL @31x1 - 3 x 5-6 TOUGH reps; rest 3min

+

400m Run @ 85% effort

12 Hang Power Snatch @ 75#

12 No-push-up Burpees

Rest 2:30

x3

+

400m Run @ 85% effort

12 2arm DB GTOH @ 45# ea hand

12 Box Jumps @ 24""

Rest 2:30

x3

NOTES: 

A- 165,175, 2x185

B- 245/ 5-5-6

    400m Set 1

R1- 2:32

R2- 2:40.68

R3- 2:37.47

    400m Set 2

R1- 3:18.56

R2- 3:09.53

R3- 3:01.16

All in all felt pretty good. Snatches were easy. Deads were a little saucy and killed my thumbs. And on the second set of 400m runs I changed up my form for the G2OH the second round. 

3/24/14

WOD 14.4.2

NOTES-

Got pure pressured by the team to repeat the Wod from Saturday. Still got gassed and couldn't get the score I wanted but got 10 muscle ups. 4 better than my previous score.

3/23/14

-REST-

Would possibly call this an active rest day. Went to the fair and spent 4 hours walking and running around, good day though. Didn't feel much fatigue at all.

3/22/14

OPEN WOD 14.4

NOTES:

Row-2:30

TTB- 15-10-10-8-7

WB-15-15-10

PC- 10x3

MU- 8reps

Over was gassed and couldn't get myself back up on the rings

3/21/2014

Workout 14.4 Prep and Mobility

NOTES:

14.4 Gameplan

14 minute AMRAP:
60-calorie row ***finish in under 3:00

50 toes-to-bars. ***set of 15-10-10-8-7

40 wall-ball shots, 20 / 14 lb.*** 15-15-10

30 cleans, 135 / 95 lb.*** sets of 3

20 muscle-ups ***sets of 2 (and on the last rep of each set drop from the top instead of the bottom where I usuall do a little swinging hang then drop... To save my shoulders)

-TODAYS MESS AROUND SESH -

Test out cal row

Shoulder & forearm smash with BB & lacross ball

Quad & squat stretch w/ band work

Wallba tech. Working on keeping my elbows in to save my shoulders

3/20/2014

Mar-20

Airdyne - 10min @ Z1

Rest 3min

+

10min AMRAP @ 85% effort

6 Power Cleans @ 135#

9 TTB

12 Wallball @ 20#

+

Rest 3min

+

Airdyne - 10min @ Z1

NOTES:

Score- 5rounds + 17 reps (2 wall balls)

Got pretty right in my quads and forearms/upper bicep.