150302

Monday- 

Tried 15.1 again. 191. So didn't do 15.1a 

A. FSQ, build to a tough 5

345x5. Stopped there. 

+
Row 2 min @ 85-90%
rest 1 min
Bike 2 min @ 85-90%
rest 1 min
x 5 

610m, 32 cal

598m, 31 cal

600m, 31 cal

598m, 30 cal

596m, 30 cal

150301

Sunday-
15.1

Gave it another go. Stopped right after 7 min. Ripped again, and couldn't maintain the pace I needed. 

So Friday's score is the one. 205/315
+
rest as needed
+
100 Wall Ball for time

2:58, had 3 no reps. Wanted 2:55 or less. 

150228

Saturday
A. Push Press, build to a tough triple

265
+
4 sets @ 97%
5 Hang Power Clean, 185#
20 sec Bike Sprint
rest 3 min

Done. Bike sprints are getting better. Muscle endurance has come a long way. 
+
Bike easy for 10 min

Done 

150227

Friday

Open WOD 15.1/15.1a

205 reps/ 315

150225

Wednesday- OHS work + Volume MAP
A. OHS @ 33X1, build to 1RM w/ perfect tech

340. Technique was little off. Came forward a little. Got to keep working on ankle mobility. 
+
10 min @ high effort
100 Wall Ball, 20#
AMRAP Burpee Box Jumps in remaining time

wb UB (2:56)

68 burpee box jumps

10 min rest

10 min @ high effort
100 Cal Row
AMRAP Burpees over Erg in remaining

row 

Row 4:24

66 burpees over erg
10 min rest

10 min @ high effort
15 Toes to Bar
20 Front Rack Walking Lunges, 95#
15 Push Press, 95# 

4+27 (15 toes to bar, 12 lunges)

Wanted at least 5 full. 

150224

Tuesday- A.M. run MAP P.M. LE Mixed
A.M.
Row 1000m @ 90% effort, rest 4 min x 3
3:20.9, 3:24.3, 3:23.7

P.M.
15-12-9 
Power Clean, 115#
Burpees
rest 10 min b/w sets
*video last set

2:40, 2:50, 2:49

150223

Monday- Oly Technical + MAP Mixed
A. 3-Position Snatch (high hang, knee cap, below knee), build to tough set *focus on knees out and perfect positions

230x3, 240x2. 
+
30 Burpee Muscle Ups for time:

6:36
+
rest as needed
+
30 Toes to Bar for time:

:43

150221

Saturday- A.M. MAP Mixed P.M. Fatigue Based Gymnastics Intervals 
A.M. 
10 min @ 80%
Row 25 Cal
35 Double Unders

5+8 cals, 4+22 cals
rest 5 min

10 min @ 80%
Air Bike 15 Cal
35 Double Unders

6+4 cal, 5+1cal
rest 3 min
x 2

P.M.
3 sets @ high effort
10 Burpee Muscle Ups
30 Box Jump Overs, 24"
rest 2 min b/w sets

1:52, 2:15, 2:22
+
3 sets @ high effort
20 Burpees to 6” target
20 CTB Pull Ups
50 Double Unders
rest 3 min

2:07, 2:26, 2:53
+
3 sets @ high effort
Row 500m
10 Squat Snatch, 135#
rest 2 min

3:19, 3:18, 3:22

Felt more drained today than I've felt in a month. No excuses, just for real. Felt like my insides were coming out. Maybe not eating enough lately, I'll load up today and tomorrow. I'll bounce back. 

150220

W3
Friday- Oly Varied + Open Style Tester + MAP Cyclical
A. Snatch Pull.Hang Snatch.Snatch Balance, 2.1.1, build to tough set *focus on knees out chest vertical in start and finish positions

240
+
12.3 (I believe)
20 min AMRAP
5 Power Clean, 155#
10 Toes to Bar
15 Wall Ball, 20#

12+0. 
+
5 sets @ high effort
Bike 60 sec
rest 1 min

23, 21, 21, 20, 19

No juice. Worked a full day today,   They changed the schedule this week to make up for our holiday on Mardi Gras.  Couldn't mash the gas like I wanted; know it'll be better with some rest. 

"Got two choices: Make moves or make excuses!" -Andy Mineo

150216

Monday- Oly Technical + MAP Mixed
A. 3-Position Snatch (high hang, knee cap, below knee), build to tough set *focus on knees out and perfect positions

225. 235x2. Feet got too wide. 
+
30 min EMOM
1st- 6-8 Muscle Ups 
2nd- 10 Bar-Facing Burpees
3rd- Row 30 sec
4th- 15 Toes to Bar
5th- 10 Power Snatch, 95#
6th- off

Got 8 muscle ups each. Last two reps were tough in last round. 

Last round of toes 2 bar: finished 11. Then 2, 2. Shoulders were gone. 

Overall, happy with the work. 8 muscle ups each round is huge improvement. 9 days. 

150214

Saturday- A.M. MAP Mixed P.M. Fatigue Based Gymnastics Intervals
A.M. 
Row 5 min @ 80%

1415, 1349

rest 3 min

5 min @ 80%
10 Hang Power Snatch 75#
25 Double Unders

6+2, 6+0
rest 3 min

x 2

P.M.
3 sets @ high effort
AMRAP Unbroken Muscle Ups
100 Double Unders
rest 2 min b/w sets

12 (2:12 time)

10 (2:01 time)

9 (2:28 time)
+
3 sets @ high effort
AMRAP Unbroken Toes to Bar
AMRAP Unbroken Strict HSPU’s
30 Box Jump Overs, 30"
rest 3 min

28, 20 (2:58 time)

22, 15 (2:49 time)

20, 13 (2:44 time)
+
3 sets @ high effort
50 Cal Air Bike
50ft HS Walk
21 Burpees to 6” target
rest 2 min

4:58, 5:38, 5:37

150218

Wednesday- OHS work + Volume MAP
A. OHS @ 55X1, build to 1RM w/ perfect tech

315. Came out the whole with 325, lost it forward. 
+
10 min @ high effort
500 Double Unders
AMRAP alternating Pistols in Remaining time

48 pistols
10 min rest

10 min @ high effort
100 Burpees to 6” target
AMRAP Muscle Ups in remaining time

17 muscle ups

10 min rest
10 min @ high effort
100 Box Jumps, 24” step down
AMRAP Toes to Bar in remaining time 

68 toes 2 bar. Have to remind myself to slow down on these. Less is more. Sometimes I get caught up with being fast, and I don't push my head through in kip. Bit me in the end. All good though. Just gotta be conscious of it. 

7 days. 

150217

Tuesday- A.M. run MAP P.M. LE Mixed
A.M.
Run 800m @ 85%, rest/walk 2 min x 5

3:15, 3:17, 3:24, 3:23, 3:22
Conditions were amazing. 34 deg with 20mph wind gusts. Lol

P.M.
3 sets @ 97%
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m
rest 12 min b/w sets
*goal is sub 4 across

3:50, 3:58, 4:07

150213

W2
Friday- Oly Varied + Open Style Tester + MAP Cyclical
A. Snatch Pull.Hang Snatch, 2.1, build to tough set *focus on knees out chest vertical in start and finish positions

260. Had great attempt at 270. Shoulder must not be too bad after all. 
+
18 min AMRAP
3 Wall Ball, 20/14#
3 CTB Pull Ups
3 Power Snatch, 95/65#
20 Double Unders
6 Wall Ball, 20/14#
6 CTB Pull Ups
6 Power Snatch, 95/65#
20 Double Unders
9 Wall Ball, 20/14#
9 CTB Pull Ups
9 Power Snatch, 95/65#
20 Double Unders
**ascending as high as possible by 3’s, DU’s stay at 20

Finished round of 21. 
+
5 sets @ high effort
Run 30 sec
Bike 30 sec
rest 1 min

150211

Wednesday- OHS work + Volume MAP
A. OHS @ 55X1, build to 1RM w/ perfect tech

Completed 295. Failed 315 in hole, made it to 3 seconds, rocked forward and lost it. 
+
10 min @ high effort
20 OHS, 75#
20 CTB Pull Ups

4+35 (20 OHS, 15 CTB)
10 min rest

10 min @ high effort
20 Push Press, 75#
30 Box Jump Overs, 24”

5+38 (20 PP + 18 BJ over)
10 min rest

10 min @ high effort
15 Toes to Bar
20 Alternating Pistols
25 KB Swings, 53# 

4+10 T2B

*did first set of CTB UB; I know this wouldn't be the best open strategy, but I wanted to feel it out. 

Considering how I felt goin in, today was good work. Shoulder still feels less than 100%, but I'm taping it, anti-inflammatories, etc. Should get better soon. 

150210

Tuesday- A.M. run MAP P.M. LE Mixed
A.M.
Run 400m @ 85%, rest/walk 2 min x 8

1:27, 1:26, 1:28, 1:27,

1:27, 1:27, 1:27, 1:25 (surprised myself on last one.)

P.M.
3 sets @ 97%
10 Box Jumps, 24”
25 Thrusters, 95#
10 Box Jumps, 24”
25 Burpees
10 Box Jumps, 24”
rest 12 min b/w sets
*goal is sub 3 across

2:36, 2:41, 2:43

150209

Monday- Oly Technical + MAP Mixed
A. 3-Position Snatch (high hang, knee cap, below knee), build to tough set *focus on knees out and perfect positions

Felt my shoulder tweak on a warmup set. (200). When I went to 225, felt my biceps tendon roll. Decided not to push it. So I stopped. Shoulder felt ok on emom. So I'll just be cautious. 
+
30 min EMOM
1st- 5 Muscle Ups + 20 Double Unders
2nd- 10 Hang Squat Snatch, 95#
3rd- Row 30 sec
4th- 10 Toes to Bar + 10 HR Push Ups
5th- 15 Wall Ball, 20#
6th- off

Felt smooth whole way. Technique on toes to bar felt solid and smooth. 

150207

I'm Saturday- A.M. MAP Mixed P.M. Fatigue Based Gymnastics Intervals
A.M. 
Row 5 min @ 80%

1440m, 1410m
rest 3 min

5 min @ 80%
5 Bar-Facing Burpees
25 Double Unders

7, 6+5 burpees

rest 3 min
x 2

P.M.
3 sets @ high effort
Row 1000m
AMRAP Unbroken Muscle Ups
rest 3 min b/w sets

3:23, 11

3:33, 8

3:35, 8
+
3 sets @ high effort
Run 800m
15 Toes to Bar
AMRAP Strict HSPU’s unbroken
rest 3 min

3:27, 18

3:28, 16

3:32, 14
+
3 sets @ high effort
100 Double Unders
50ft HS Walk
21 Box Jump Overs, 24”
rest 2 min

2:43

2:37

3:15. Actually fell a few times on hs walk. Shoulders gave out. Awesome work today. 

150206

W1
Friday- Oly Varied + Open Style Tester + MAP Cyclical
A. Snatch Pull.Hang Snatch, 1.2, build to tough set *focus on knees out chest vertical in start and finish positions

240
+
15 min AMRAP
15 Wall Ball, 20#
1 Burpee Ring Muscle Up
15 Wall Ball, 20#
2 Burpee Ring Muscle Up
15 Wall Ball, 20#
3 Burpee Ring Muscle Up
ascending as high as possible on 3 BRMU
*I got 8 + 15 + 4 BRMU

8+15+8. 1 freaking rep. Ha

+
5 sets @ high effort
Run 30 sec
30 sec Double Unders
rest 1 min

Done. 

150203

Tuesday- A.M. Row Repeats P.M. MAP 10/5’s
A.M.
Row 2000m @ 90% aerobic
7:01.7
rest 3 min
Row 1000m @ 90% aerobic
3:30.5
rest 3 min
Row 500m @ 90% aerobic, rest 2 min x 3
1:37.0, 1;38.0, 1:38.3

P.M.
10 min @ high effort
15 CTB Pull Ups
15 Box Jumps, 24/20”
15 Wall Ball, 20#

5+13, 4+7
rest 5 min

10 min @ high effort
10 Power Snatch, 75#
45 Double Unders
10 Bar-Facing Burpees

4+6, 4+1
rest 5 min

x 2

150202

Z1 work

20 min Air Bike

Mobility

150204

Wednesday- Snatch Prep + Cl&J Prep + LE + Z1
A. 3-Position Snatch (High Hang, Mid Thigh, Floor), build to tough set

225. Was tough today. Lats were toast. 
B. Power Clean to Power Jerk, build to a tough single

275. Heaviest it's felt in a long time. Fatigued today. 

+
For time:
15-12-9
Power Clean, 115#
Burpees
*sub 2:45

2:42
rest 10 min

For time:
30 Thrusters, 95#
Row 500m
*sub 2:40

2:38
rest 10 min

For time:
Row 1000m

3:19.4. Last 300m hurt. 

Pushed hard today. Everything felt heavy. Felt weak, and fought through. 

150130 - 150201

Transition
Friday- 
Move around, practice skills needed for comp.  No fatigued or forced reps, just sweat a little and extra mobility

Sat-Sunday

Fittest games comp