Tuesday Feb 28th
A. front squat - build to a tough single in 10 min - NOT a 1RM
285
+
5 sets @ 95%:
5 squat clean thrusters - tougher per set
10 CTB chin ups
10 burpees
30 double unders
rest walk 3 min after set 1, 3:30 after set 2, 4 min after set 3 and 4:30 after set 4
135 lbs/1:19
145 lbs /1:19
155lbs / 1:26
165 lb./ 1:54
170lbs / 1:58
145 lbs /1:19
155lbs / 1:26
165 lb./ 1:54
170lbs / 1:58
felt fully recovered between sets. times slowed due to extra effort needed on thrusters.
Good day of training.
Wednesday Feb 29th
A. Press - build to a 2RM in 10 min
B. Row 5 min - every min increase stroke rate AND speed to a maximum sustained effort for last 1 minute
A. 162
B. 1485m
1:49.4 / 31s/m
1:45.2 / 31 s/m
1:39.6 / 32 s/m
1:39.3 / 32 s/m
1:33.1 / 35 s/m
1:49.4 / 31s/m
1:45.2 / 31 s/m
1:39.6 / 32 s/m
1:39.3 / 32 s/m
1:33.1 / 35 s/m
interesting rowing piece. I think I would've PR'd 2k row today. current pr is 6:39.8 and I think I could've held a ~ 1:37 for final 515m and finished round 6:37. I never would've thought that rowing in this manner.
Thursday March 1st
A. snatch practice - 15 min - light and heavy load TnG work
B. Rope Ascent leg less - 15 for time - 20'
C. ghd sit ups - 15 x 3; rest 45 sec
A. 10 and 15 at 75. I think I'll go 15-15 on the wod. 3-5's on 135. Felt good, think I can push pace a bit here. And then get as many singles as I can at at 165. For 12.2 I'm actually going to hit a rep at 155 (which obviously won't count) after the 30 @ 135 just so the 30lb jump doesn't shock me.
B. subbed some CTB as rope climbs have made bicep extremely sore in past.
C. ghd sit-ups complete unbroken easy, good pop here
This was a good prep workout for the Open WOD on Saturday.
Saturday March 3rd
part 1:
Open WOD 12.2
continuous amrap in 10 min:
30 snatch - 45/75#
30 snatch - 75/135#
30 snatch - 100/165#
max snatch - 120/210#
63 reps. Under my expectations again. I expected to be in the high 60's. Did the first 30 in 17/13 and was done in about 2 mins. Finished the next 30 at around 7 mins with some TnG reps. Could only manage 3 in the last couple minutes with 2 misses. Maybe would have been better to take all reps at 135 as singles. That might have saved the low back and kept breathing better allowing for a few more reps at 165.
As far as the standings go I moved up from 929 to 594 so looking for a few WODS to do well on and move up some more.
rest 30 min (I had to rest about 60 min due to running the Open Wod at gym. )
part 2:
for time:
15 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
12 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
9 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
6 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
3 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
13:27 with 55 lb DB's. Was hard to really get up for this after Open WOD 12.2.
Sunday March 4th, 2012
as many rounds in 20 min:
10 ghd sit ups
20 wall balls - 20/14#
30 double unders
11 rounds plus 14 reps. Was able to keep constant movement and felt really good. Most everything unbroken. Legs are gonna be sore after 220+ WB.
Tuesday March 6th
part 1:
run 5 min @ Z1
+
Run 30 sec @ 90% aerobic
Run 30 sec @ 50% effort
x 15
+
Run 5 min @ Z1
only had time for 1 WOD today so subbed did 5 minutes of this on Airdyne as warm-up for part 2.
rest 6+ hours
part 2:
A. close grip bench press - build to a tough 3 in few sets; rest as needed
B. AMRAP 1-3 unbroken dip ladders in 5 min (add 1/4 BWT)
C. 3 strict chin ups/6 COVP chin ups/9 CTB chin ups; rest 120 sec x 5
B. 5 times through. 46 lbs added
C. Complete unbroken. Did a few extra strict for last 4 sets
Wednesday March 7th
for time:
15 squat clean - 135#/95#
21 toes to bar
15 power clean - 135#/95#
21 wall balls - 20/14#
15 jerk - 135#/95#
21 burpees
6:55
6:55
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