Monday, March 31, 2014

Monday, March 17, 2014

3-17-14 (14.3 2nd run)

DL & Box jump murder.

137 reps. Just about killed me. Back and hip were still hurt from 1st run.

Saturday, March 15, 2014

3-15-14 Saturday

5 minute AMRAP of Row for Calories
Rest 1 min
5 minute AMRAP Rope Climbs (5pt or 2pt)
Rest 1 minutes
5 minute AMRAP of Burpees over partner
Rest 1 minutes
5 minute AMRAP of MB Lunges (each lunge=1 rep)
Rest 1 minutes
5 minute AMRAP of Stone to Shoulder
Rest 1 minutes
5 minute AMRAP 50m shuttle runs

Friday, March 14, 2014

3-14-14 Friday

14th
Open 14.3
135 reps

3-13-14 Thursday

A. BS @30X1; 2-3x3; rest 3mins    
B. emom - PC 1. 1 - 60-75% or 1rm - 4mins
+
Row 1min 90% aero
rest 1min x 4
+   
Row 1min 97% effort for cals

Wednesday, March 12, 2014

3-12-14 Wednesday

A. snatch start at 115# add 10# every min until max 10 unbroken DU before each lift
Brain farted and did 20 UB DU's
Made it to 175 PS

+
4min 90% effort
2 MU
10 wall balls 20# 10' target
5+5

rest 5mins

4min open pace
2 CTB chin ups
2 box jump sd 24"
increase by 2 every round

12's + 5

Tuesday, March 11, 2014

3-11-14 Tuesday

AM
AD 60 s
Rest walk 60 sec
Run 200m 
Rest walk 60 sec
X 6

PM
A. 3 positions hang power clean – high hang, mid thigh, below the knee; 1.1.1 x 5; rest 2 min
B. 5 sets – every 2 min - Segmented clean DL x 2 (build from 255#)

C. For time:
10-8-6-4-2
CGBP
Row Cals

4:08
 
+

3 rounds for time:
53#  double KB front rack carry 100m
8 med ball 2 shoulder (100#)
10 TTB
 
8:21

Monday, March 10, 2014

Sunday, March 9, 2014

3-9-14 Sunday

A. PC x 1/SJ x 2; rest 90sec x 5 build per set
build to 225

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
build to 165

C. 10-15mins open prep movements
+
Row 1min 90% aero
rest 1min x 3-4
+
Row 1min 97% effort for cals

Saturday, March 8, 2014

3-8-14 Saturday

8th
Did group class

30 min AMRAP
Run 400
20 Russian KBS 53#
10 Burpee Box Jump Over

Alternate movements with a partner

Thursday, March 6, 2014

3-6-14 Thursday


A. BS @30X1; 2-3x3; rest 3mins
B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
+
Row 1min 90% aero
rest 1min x 4
+
AD 1min 97% effort for cals

Wednesday, March 5, 2014

3-5-14 Wednesday

A. clean and jerk cluster 1. 1; rest 10sec/rest 2mins x 3-4sets

Went to 185/225/235/245

+
4min 90% effort
5 PS 75#
3 HSPU
5 wall balls 20# 10' target
5/5

rest 5mins
4min open pace
2 MU
5 thrusters 95#
10 box jumps sd 24"

4

Sunday, March 2, 2014

3/2/14 Sunday

A. SC not TnG; 2, 2, 2; rest 3mins 

225

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins 


185

C. 10-15mins open prep movements
+
Row 1min 90% aero
rest 1min x 3-4
+
AD 1min 97% effort for cals 

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