April 2 and 3, 2013

3rd

5 unbroken Ring Muscle-ups x 5 sets, 2 min

+

5 min rest

+

Complete 1 round every 2 minutes for 10 minutes:

8 KBS - 40kg

8 Burpees to 6" OH

8 Wall Balls - 30# to 10 ft

+

5 min rest 

+

3 rounds for time:

100 DU's

300m Row

*Sub 7 min

MU's complete easy

complete easy.
7:37. First round in 2:05 unbroken DU's, then it got hard and I just mailed it in. The format of the Open has made my other conditioning sessions these last 5 weeks subpar. I just don't dig in during the week. Today felt like a 90% effort. The good thing is on all the Open workouts I've felt like I gave really good efforts and did my best.  I love the Open because it is great to see everyone in the community get together and do the same workouts but I'm looking forward to getting back to regular training as it is a bit mentally exhausting even for someone with no shot at regionals. 

2nd

A. Front Squat, build to a heavy single

B. Below Knee Hang Squat Snatch, 1 rep @ 90% RM x 4 sets, rest as needed

C. Squat Clean and Split Jerk, build to a challenging single

D. OHS @ 55X1, 3 moderate effort reps x 5 sets, 2 min

A. 310.  +10 from last heavy single.  PR is 315.  Probably could've hit a PR but kept it here. 

B. 155,155, 160, 165F x2.  Went a bit over 90% RM from below knee, but it felt good. Both misses were technical at 165. Bar was high enough and speed under was good. 

C. 245.  - same as weight at Optathlon. 260 is PR from 2011 Optathlon. Felt ok but jerk was not terribly smooth. Good drive and chest up, still not quite diving under. Maybe Tall Jerks would help. Still working on shoulder flexibility as well. 

D. 95,105,105,115,115.