Sunday, March 24, 2013


Week 3
Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate
A. Power Snatch. Below Knee Hang Squat Snatch, 1.1 x 8 sets, 1 min - 4 sets @ 115lb, 4 sets @ 135lb done
B. touch n go Power Snatch, 3 reps @ 175lb per min for 7 minutes done, no misses
C. Tall Squat Clean. High Hang Squat Clean, 1.1 x 8 sets, 1 min - 4 sets @ 135lb, 4 sets @ 155lb done
D. Hang Power Clean and Push Jerk, 2 reps @ 225lb per min for 10 minutes - no dropping bar b/t reps done, no misses
E. Back Squat @ 20X1, 2 reps @ 70% RM per min for 7 minutes - focus on concentric speed
270, got them done
Tuesday - Upper CP Battery + MAP Rowing
AMRAP Ring Muscle-ups to complete failure x 1 set - goal is 15+ 15, failed on 16
+
Rest as needed
+
AMRAP in 10 minutes:
5 unbroken Bar Muscle-ups
5 Kipping HSPU to 10" Depth
5 rds +2 HSPU...there is a change I forgot to count a rd and got 6+2
+
Rest as needed
+
3 rounds for time:
15 unbroken C2B Chin-ups
15 unbroken Ring Push-ups
4:40
+
Rest as needed
+
2 x 2000m Row @ 85% effort/rest 6 min b/t sets - damper 5
7:27.2 - 7:17.4 - first attempt was a true 85% based on my best 2000m time...it felt easy so I just went harder for the second

Wednesday - MAP (30/30) 
3 sets @ 90%:
60 sec Thrusters @ 75lbs
60 sec Double Unders (sub in Airdyne if not possible with foot)
90 sec rest
26/16 cal airdyne - 29/15cal - 27/16cal
+
5 min rest
+
15 Burpees to 6" OH per min for 5 minutes done
+
5 min rest
+
3 sets @ 90%:
60 sec Wall Balls - 20# to 10 ft went with 30lbs Ball
60 sec Double Unders (sub in Airdyne if not possible with foot)
90 sec rest
 27/14 cal. - 27/15 cal. - 29/19 cal.

Thursday - off

Got the stomach bug Friday...left work early, in bed for two days...lost 6 lbs in 48 hours
Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min - start @ 185lb, add 10lbs per set
B. Push Jerk, 2 reps x 5 sets, 4 min - start @ 225lb, goal is 265lb for 2
C. Power Clean, build to 90% RM for a double - 10 sec b/t reps
D1. DL Cluster, 1.1.1 @ 375lb x 3 sets, 10 sec
D2. AMRAP Kipping HSPU to 10" Depth x 3 sets, 180 sec

Saturday in bed
AM - Open 2013

PM - Airdyne MAP
5 x 4 min Airdyne @ 75%/2 min Airdyne @ 50%
 
Sunday 
13.3...22 muscle ups...glad I didn't shit my pants hanging on the rings...the bug is not done with me yet but my energy levels are coming back...still on the toilet often.  Ready to keep pushing.
  

2 comments:

  1. Damn - stomach bug is the worst. Thats a lot of weight to lose.
    Were you able to complete the open WOD? Good luck!

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  2. I was able to complete the wod, felt good during the wallball, got to the rings by 7:25 but the muscle ups were trouble...want to do that one again and see how it goes when I am healthy

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