3/23/13

13.3

Did 247 last year.  Came off the wall balls at 6:13 and DU at 7:40.  Wanted to go a bit faster this year.

AMRAP 12
150 wall ball (20#)
90 DU
30 MU

262 (tiebreak 6:57)

Did wall balls exactly as planned: 53-27-25-25-20.  Felt good.  Came off in 5:50 which is a huge Karen PR.  DU in 2 sets (63-27).  Came off in 6:57.  Did MU is lots of small sets.  Started with 3 but moved to 2’s and 1’s quickly after that based on KK’s guidance.  Really pleased with 22 MU.

3/22/13

Active rest day

Did a long warmup focusing on areas of need fo 13.3

3/21/13

3 rounds NFT
10-15m handstand walk
10 supine ring rows (2111)

For time:

500m row
25 burpees over the rower
50 KBS (24kg)

5:15

—5’ rest—

1000m row
20 burpees
40 KBS

6:51

—5’ rest—

2000m row
15 burpees
30 KBS

10:09

Rows were slow and miserable.  KBS all unbroken.

Basically a consistent 80% effort.  Exactly what I needed today.

3/20/13

5:30pm class

EMOM x 7 x 1 power clean
235
245
255
260
265
265 (squat)
275 (squat)

EMOM x 15 minutes

5 x
Min 1: 1 set max strict pullups
Min 2: 5 x power clean (155 / 57.5% of PC)
Min 3: 10 x front squat (57.5%)

Conditioning: Franklin Hill
10 x 2nd light on the street
Starting every 2 minutes

3/19/13

1pm class

4 rounds for time:

400m run
25 T2B

13:34

—starting at 25’ mark—

15 minutes to max C&J

135
155
185
205
225
240F2
225
235
240
250F2

Cleans are easy.  Jerk is a disaster

3/18/13

5:30pm class

EMOM x 7 power snatch x 3
145
155
165 x 4

5 rounds
:60 max row
:60 rest
:60 max MU
:60 rest

Row: 310 / 309 / 307 / 309 / 311
MU: 9 / 7 / 6 / 6 / 6

Back Squat
EMOM x 8 minutes x 2 back squat ~80-85% / 315#

3/17/13

3 sets
6 MU
12 HSPU
12 T2B

1:24
1:36
2:10

Just felt sluggish as shit on this today and the last round my MU fell apart.

Bench Press
—2’ rest—
Weighted C2B pullups
—2’ rest—

Set 1 x 3 (225 / 45)
Set 2 x 2 (250 / 60)
Set 3 x 1 (270 / 75)
Set 4 x 1 (290 / 90)

1 set max bench press (no pause) @80% of heavy single: 230 x 8

3 x
20 weighted walking lunges (2 x 24kg KB)
20 C2B pullups
20 ring dips

7:35

3/16/13

13.2

AMRAP 10
5 shoulder to overhead (115)
10 DL
15 box jumps (24”)

10 rounds + 29 reps (329 reps)

Just kept a nice even pace for the entire thing.  Never felt like I was sprinting until the last 50 seconds.  Back was on fire for the last 5 rounds.  Didn’t want to do 10 straight deadlifts but managed to get through them one round at a time.  Happy with the score (thanks Feitshans!)

3/15/13

Active recovery day

Very light row: 7k in about 30 min

30 minutes of stretching / mobility

1 hour massage

3/14/13

3 round NFT
4 bar MU
HS work
12 C2B pullups

EMOM x 6 minutes
5 squat cleans x 175

Wow this was hard

3 x
1’ max S20 @165

12 / 12 / 12

Just wasn’t feeling all that strong today

2 sets
500m row
10 thrusters
20 C2B
—3’ rest—

3:54
3:34

3/13/13

13.2 Work

Was going to do it but back seized up in the first 3 minutes.  Went too fast and need to make sure my back is good and warm

Did 3 rounds in 2:30.  After back seized rested for 4 minutes and then did 2 rounds in 1:50. 

Need to slow it down to about :54 - :60 / cycle.  Goal will be around 10 rounds.

6:30pm class

EMOM x 12

Even: Power Clean x 2 (225, 235 x 5)
Odd: Max HR pushups (:30) (20,20,20,20,19,20)

5 rounds
250m row
200m run
—1’ rest—

13:30

I was just gassed by this point.

3/12/13

3 rounds NFT
50 DU
15 C2B pullups

DL
5 x 325
4 x 375
3 x 425

3 rounds
10 DL (275#)
20 HSPU

7:11

—3’ rest—

3 rounds
20 KBS (32kg)
15 ring dips

4:56

3/11/13

3 rounds
5 strict MU
10 KB push press (2 second hold on top) 24kg

Clean & Jerk
3 x 155
3 x 185
2 x 205
2 x 215
1 x 225
1 x 235
1 x 240F
1 x 240F

Back Squat
3x3x325 (~85%)

6:30pm class

For time:
3 rounds
7 squat cleans (165#)
9 burpee broad jumps
40 wall ball (20#)

11:05

3/10/13

13.1

In 17 minutes
40 burpees
30 snatch (75#)
30 burpees
30 snatch (135#)
20 burpees
30 snatch (165)
10 burpees
max snatch (210)

157 reps (7 snatches at 165).  Was through the 135 snatches at 11:17.  Felt really good.  Had 3 minutes to do 165 but it was just heavy for me.  Only change I’d make is do true power snatches instead of split snatches at 165.

3/9/13

Rest day