3/9/13

Part 1:
13.1
17 Minute AMRAP:
40 Burpees 6" above reach
30 Snatch 75lb
30 Burpees 6" above reach
30 Snatch 135lbs
20 Burpees 6" above reach
30 Snatch 165lbs
10 Burpees 6" above reasch
AMRAP Snatch 210lbs in remaining time
175 reps (25 @ 165)
Vid: http://youtu.be/zV5-Ay5_-XY

Part 2:
5 sets:
60 Second Airdyne Calories 85%  28, 27, 26, 25, 25
Rest 30 seconds
60 Second Burpee Box Jumps  13, 13, 13, 13, 14
Rest 30 seconds
+ Rest 10 Minutes
5 Minute AMRAP Calories airdyne (goal >130)  132

3/8/13

10 Minutes:
30 Seconds Airdyne Z1/Z2  110 total cals
30 Seconds for 5 Burpees to 6" target  14 seconds for each set of burpees

Rest 5 Minutes

3 Sets, rest 3 minutes
5 TNG Power Snatch  155, 165*, 170
7 Burpees ub, ub, ub
10 Box Jumps 24" ub, ub, ub
66 seconds, 69 seconds, 65 seconds


*Pulled my left trap on last snatch at 165.  Not bad when it comes to snatching but hurts to turn my head to the right and to tilt my head back, hopefully a good nights rest will cure it and i'll be gtg for 13.1 tomorrow, ya buddy!  190 is the goal!

3/6/13

A- 3-position snatch- x1, 5 sets, 90s rest  135, 155, 165, 175, 185

185: http://youtu.be/Dw1v3zICNr4

B- Snatch Grip DL, 100-110% snatch 1RM x2 EMOM x8  265, complete

C1- Snatch grip PP x3, 3 sets, 1min rest  225

C2- weighted GHD raises x8, 3 sets, 1min rest 45lb plate ub

D- 16 unbroken C2B pull-ups, 5 sets 2 minute rest complete ub

Soooooo sore today from monday.  Kept everything light and fast today.  Upper/middle back/biceps/quads are all tender to the touch.  This means 1 thing.  Pizza tonight woo woo!  Also may do a walk through of 13.1 tonight depending what it is to figure out pacing for saturday.  I always do better after a walk through so gotta find time for it tonight or friday.

3/5/13

part 1

50 TGU (25 ea) 1.5pd

10:39

Vid:  http://youtu.be/yE8u6zFcqKI

Rest 15 minutes

part 2

3 Rounds, 2 min rest

10 BJ 24"

10 PJ 155

10 BJ 24"

10 Burpees 

1:36, 1:39, 1:37 all sets unbroken

1st set: http://youtu.be/Md3rWSDqWGM

3rd set: http://youtu.be/T0y6nXLFMF0

Rest 15 Minutes

part 3

3 rounds, 2min rest

20 DL 185  Unbroken x 3

40 AD Cals (<90s)  1:22*, 1:27, 1:29

1st set:  http://youtu.be/Kq7fCqLDJaM

*Airdyne shut off on 1st set for like 20 seconds when i started so had to wait for it to restart =/

3/4/13

A- Front Squat- 5x5, 3min rest  315(pr), 320(4), 315(4), 295, 295
315:  http://youtu.be/iFYWypAkIS8
320:  http://youtu.be/4B7TAsRNanQ

B1- Press- 5x5, 1min rest  155, 160, 165, 170, 180

B2- 10 t2b, 5 sets, 1min rest  Unbroken

B3- 5 incline pelicans, 5 sets, 1min rest  Unbroken
180:  http://youtu.be/vNEFTpHpWWY

+

10 rope climbs, rest in FLR  2:49
Vid:  http://youtu.be/r-J4YdcghA8

Part 2:

alt EMOM x 20min

1- 3 tng hsc @ 225
2- 4 ub MU 
Complete
vid:  http://youtu.be/0A_aMCmVmbc

3/2/13

part 1:

For time:

50 muscle ups

8:49, First 30 in 4:09 which is a PR for 30.
Vid:  http://youtu.be/dD7HIA9L5qg

part 2 (+ = 60s rest):

3min Max AD Cals  82

+

3min ARMAP WB  86

+

3min power snatch 135  27

+

3min HSPU  28

+

3min Max AD Cals  71

3/1/13

3 Rounds for time:
12 Clean and Jerk 165
500m Row
9:50
http://youtu.be/hsSJVer_0A4