3/30/13

Part 1:

13.4
7 Minute AMRAP:
3 C&J 135
3 TTB
6 C&J
6 TTB
....
115 reps (Finished 18 C&J and got 7 TTB)

Part 2:

10 Minute Airdyne
30 Seconds 90%  1800-2200 cals/hr
30 Seconds 50%  600ish cals/hr
207 cals total
+
Alternating Every 45 seconds for 15 minutes
1st: 5 strict HSPU
2nd: 5 strict pronated pull ups 
Everything UB and easy

3/29/13

A. Build to a Moderate Push Jerk (80%)  265, easy
B. Shoulder shrugs mixed grip 3x5  275
C. 150m row @85% rest 90 seconds  26.5x3
D. Seated Good Mornings with 25lb plate, hold at the bottom for 5s 3x10  complete
E. 10 Minute easy airdyne  Complete

3/27/13

A- build to a heavy push jerk  305lb, pr for push jerk and 5lb away from pr split.

295: http://youtu.be/bgYTwfuLa08

B- Squat @ 42x0- 3x3, 80%, 3min rest  325, 335x2 sets

325:  http://youtu.be/kGauSPy8W1k

C- 15 wall climbs for time  1:11

Vid: http://youtu.be/ermKuP-2J7k

+

2min AD Cals 90%  71

Harder than it looked on paper.  Video messed up on 305 push jerk :(.  Went for 315 after and barely missed.

3/26/13

Part 1:

row:

8 x 500m (1:45ish pace), 2 min rest

1:42.9/1:42.7/1:42.6/1:42.8/1:41.8/1:42.5/1:41.7/1:42.5 

+

10 GHD Sit Ups x 10 sets rest 30 seconds Complete UB in about 9:00

Part 2:

20min AD-

10s 90%  2600-3000 cal/hr pace

50s 50%  600-800 cal/hr pace
Complete, computer kept shutting off but estimating 340-360 calories.

3/25/13

A.M.

A- build to a heavy squat clean 305 in 15 minutes, called it there

B- for time- 30 squat clean 225  5:40
http://youtu.be/UV7vmK9lDHo

C- 300s FLR on rings  complete in 5:44

P.M.

3 rounds, ea for time: 5min rest

10 pc 155  ub x 3, true grip

15 kbs 2pd  ub x 3

20 toes to bar  2 sets, 3 sets, 4 sets.
1:33, 1:37, 1:42 Forearm murder!

3/23/13

Part 1:
13.3
12 Minute AMRAP:
150 Wallball 20
90 Double Unders
30 Muscle Ups

1 + 6 (276 reps, +14 rep pr from last year)

WB done in 5:19 (Karen PR) then finished dubz at 6:44.  Muscle ups finished at 11:43 then walked over and cranked out 6 wb.  The first wb was amazingly heavy, like i picked up a 70lb ball.  Muscle ups hurt...bad.  Most painful workout in a while. 

Part 2:
20 Minute Airdyne Flush  310 calories, HR: 114 immediately after effort.
+
16 Minutes Alternating EMOTM:
1st: 8 GHDSU
2nd: 8 KBS 2.5pd
Complete ub
+
20 Minute Foam Roll Done

3/22/13

A. Back Squat 3x3 rest 2 minuts 80%  325, 335x2
B. 3 sets:
     10 WallBall
     30 Double Unders
     Rest 1 Minute  All ub, 42ish seconds
C. Powell Raises 3 sets of 8 @ 12lbs rest 45s  Complete
D. Airdyne 10 Minutes
     50 seconds 60%
     10 Seconds 85%
      Complete, 150 calories