March 29,30,31 2013. 13.4

31st

30 minutes @ 75%:

Row 500m

15 Push-ups

20 Air Squats

25 Unanchored Sit-ups

8 rounds plus 30m rowed.  Every other round I ran 400m instead of row since it was nice outside. 

30th

13.4  - 93 reps.  Grip was limiter on 12 and 15 set of T2B. Breathing was high but if I could've held on to bar for longer sets of T2B might have approached 100 reps, as I got last 3 CJ in ~12s. If I was a borderline regional competitor this would be a definite workout to do twice. As is 1 and done is good. Definitely not looking forward to probability of thruster/CTB next week. 

29th

10 x 60 sec Row @ 75%/30 sec Row @ 50%

+

Clean and Jerk @ 135lb, 10 fast singles @ 135lb

+

10 x 60 sec Airdyne @ 75%/30 sec Airdyne @ 50%

complete

March 26th, and 27th, 2013

27th

A. Snatch Pull Cluster, 1.1.1 @ 205lbs x 5 sets, 2 min

B. Power Snatch Cluster, 1.1.1 @ 115lb x 5 sets, 1 min - focus on tech/positioning

C. Complete 1 round per min for 10 minutes:

6 KBS - 88lb

6 Burpees

D. Row 10 min @ 2:00/500m 

A. complete.  used straps for sets 3-5.

B. 115x3, 125x2.  115 felt on tech and positioning so bumped it to 125 for last 2 sets.  still good. 

C. complete   27s per. 

D. complete 

26th

5 sets:

AMRAP Kipping HSPU to 4" Depth

30 sec rest

15 Toes to Bar

30 sec rest

50 cals AD @ 90%

2 min b/t sets

5-7 HSPU per set.

unbroken T2B on all sets.

AD times:  1:50, 1:59, 1:59, 2:24, 2:10.   

March 24th, 2013

25th

A. Power Clean, build to a tough single

B. Power Clean, 3 touch n go per min @ 225lb for 7 minutes

C. Complete 1 round per minute for 10 minutes:

6 Thrusters @ 95lbs

6 C2B Chin-ups

D. Row 10 min @ 2:00/500m

A. 260.  missed 275 x 3.  Chalking this low weight up to 13.3 soreness in triceps/lats as I was super slow coming through at a weight that should be easy for me. 

B. got all the reps. None TnG though.  I can't do TnG with any decent weight. 3 fast singles but just can't regrip properly for TnG.  not a huge deal really. This felt like 245 today though. 

C. complete, felt good.   did 7 reps per minute for last 3 minutes, that made it much harder. 

D. complete easy.

Notes: overall lacked a bit of pop on A and B. I believe this is from upper body soreness, tightness from 13.3.  Legs are obviously sore from 13.3 but feel better after this session. Any of my oly lifts are greatly affected by volume upper body work. 

Saturday March 23,2013

13.3

258 reps.  +2 from last year.  WB done at 5:23.  Double unders done at 7:05. Muscle-ups went to shit and stayed there.  Thought I'd be able to get closer to 265 and first 7 minutes went to plan. Just couldn't' keep a good muscle up pace. Maybe too fast on WB?  I don't know that going slower would have done me much good as I wanted the time on the muscle-ups.  Breathing was pretty heavy on muscle-ups so maybe it would have helped to go slower. 

Thursday March 21, 2013

21st - Open 13.3 prep

For time:

75 Wall Balls - 20#

90 DU's

15 Ring Muscle-ups

+

10 min rest

+

15 x 40 sec Row @ 75%/20 sec Row @ 50%

13.3 last year I got 256. I started with 113 unbroken wall balls and was done with karen in 5:24. The double unders were awful last year and took ~ 3 minutes or so I think. This year I plan for ~100 to start then a 20-20-10 or something similar. Maybe if feeling really good, shoot for 120-30. For wall balls its almost easier for me to just keep going. Usually shoulder fatigue is why I stop. I've gotten better at fatigued DU's and muscle-ups so I'm looking for 265+ this year.  

6:36.
WB unbroken & felt good. One break on DU. Muscle ups in 3 & 2. Looking for 265+ on 13.3 on Saturday.  For Saturday I think I want to be at the rings around 7:00 to 7:30ish and then will basically do AMRAP (-1) on most sets to get hopefully get around 6-7 per minute. Breathing was good, muscle fatigue was limiter. 

5 mins rest- running short on time

3770m.  A few sets lost focus and let pace drift a bit. 

March 19 and 20, 2013

20th

A. Squat Snatch, build to a tough single

B. Squat Snatch Cluster, 1.1.1 x 3 sets, 4 min - all sets @ 80% highest from A

C. Front Squat, quickly build to a tough single

D. KBS - 88lb, 10 unbroken per min for 7 minutes

A. 185.  t-spine was tight and sore so not much pop today. 

B. used 155. 

C. 275  -   t-spine was tight and sore from HSPU's yesterdays. this felt much heavier than normal so stopped here. 

D. complete 

HSPU fatigue my back and everything in mid back area was tight and sore today. Sitting in a car all day at work doesn't help matters.  Going to attribute the lack of pop today to just not being limber through that region. Was tough to just stop at 275 after doing 300 so easily last week, but today was not the day to push it. Live to lift another day. City basketball championship game tonight. 

19th

8 rounds:

3 Ring Muscle-ups

25 cals AD @ 75%

+

5 min rest

+

5 rounds:

8-10 Strict HSPU

Row 750m @ 75%

12:25

17:35   hspu 10,10,8,8,8

Sunday March 17th, 2013

17th

3 unbroken Ring Muscle-ups per min for 15 minutes

+

5 min

+

3 sets:

20 Toes to bar

60 sec rest

20 Push-ups

60 sec rest

+

5 min

+

For time:

50 Wall Balls - 20#

1000m Row

50 Wall Balls - 20#

MU's complete, easy

T2B and Push-ups complete unbroken.

7:58.  first 50 WB unbroken.  last set 25,33,40,50.  Row about 3:53. Kind of a slog. Didn't really dig deep or have much urgency.  Mentally tough to go there after going there yesterday.