A. Build to a max snatch
B. Snatch balance 3, 3, 3; rest 2 min
+
7 rounds for time:
7 snatch balance 135#
14 toes to bar
A.) 215....FML
B.) Had to leave to go rescue a dog from death row. Gonna redo this day tomorrow. Gonna power snatch then hit parts B and tester.
3/3/13
02/28/2013 - 5K Row
Row 5k for time
19:08.....:09 PR. Not happy with this. I mean, its a PR, but I need to be sub 18:45. With a little focus, I get there.
My hips are definitely tired, they have been tired all week. I need to do some extra recovery, massage or something.
19:08.....:09 PR. Not happy with this. I mean, its a PR, but I need to be sub 18:45. With a little focus, I get there.
My hips are definitely tired, they have been tired all week. I need to do some extra recovery, massage or something.
02/27/2013 - Split Jerk + OPT Tester
A. Split jerk clusters 1.1.1.1.1x5; rst 20 seconds/rest 3 min
+
3 rounds for time:
25 KBS 2 pood
25 burpees
A. 285(4),295(4),305(3)....Missed the 4th of 5 on 1st 2 sets. Last set missed 3 and 4. Went back to bar on my fingertips. I think I'm gonna stick with this for split and try and build on the 315 I hit in the fall.
Tester....6:53. :45 PR from last year. Definitely pleased with this. Swings your the same rounds 1 and 2 unbroken, 15/10 on last round. Just tried to do burpees faster. No pace in the beginning and just try and hang on.
+
3 rounds for time:
25 KBS 2 pood
25 burpees
A. 285(4),295(4),305(3)....Missed the 4th of 5 on 1st 2 sets. Last set missed 3 and 4. Went back to bar on my fingertips. I think I'm gonna stick with this for split and try and build on the 315 I hit in the fall.
Tester....6:53. :45 PR from last year. Definitely pleased with this. Swings your the same rounds 1 and 2 unbroken, 15/10 on last round. Just tried to do burpees faster. No pace in the beginning and just try and hang on.
02/26/2013 - Snatch Ladder & Amanda
A. Squat snatch ladder; begin at 135# and add 10# per minute (20
double unders on the top of each minute)
+
"Amanda"
9-7-5
Squat snatch 135#
muscle ups
A.) 225....Was kind of all over the place on lower weights, even on DUs. But hit 215 & 225 very solid. 235 is just out in front. I just need technique work.
Amanda 4:10.....1st time ever doing this WOD so ok with result. Our rings are now hanging from a 18 ft ceiling. 1st set of 9 I have to break 5/4 because I was rocking all over the place. set of 9 snatches 5/2/2. MUs 4/3, snatches, 2/2/1/1/1. MUs 2/2/1, snatches, 2/1/1/1. I was all over the place with snatches and let the weight control me. I can still go fast, by just controlling the weight. I also think I need some ring work. don;t feel as solid right now.
double unders on the top of each minute)
+
"Amanda"
9-7-5
Squat snatch 135#
muscle ups
A.) 225....Was kind of all over the place on lower weights, even on DUs. But hit 215 & 225 very solid. 235 is just out in front. I just need technique work.
Amanda 4:10.....1st time ever doing this WOD so ok with result. Our rings are now hanging from a 18 ft ceiling. 1st set of 9 I have to break 5/4 because I was rocking all over the place. set of 9 snatches 5/2/2. MUs 4/3, snatches, 2/2/1/1/1. MUs 2/2/1, snatches, 2/1/1/1. I was all over the place with snatches and let the weight control me. I can still go fast, by just controlling the weight. I also think I need some ring work. don;t feel as solid right now.
2/26/13
02/24/2013 - 1K row intervals
Row 1K, rest 3 min x 5 - faster/set by 1 sec
Traveled home today....sick, not feeling good. But didnt want to miss.
3:40.4
3:38.7
3:36.9
3:38.4
did 3 sets, 2 weeks ago, so did 4 to continue to build. really drained after this. need rest and medicine.
Traveled home today....sick, not feeling good. But didnt want to miss.
3:40.4
3:38.7
3:36.9
3:38.4
did 3 sets, 2 weeks ago, so did 4 to continue to build. really drained after this. need rest and medicine.
02/23/2013 - Snatch off block, tester
A. squat snatch off high blocks - build to a max
+
10 rounds for time:
2 rope climbs
4 parallete hspu
8 pistols (4/leg)
A.200....this was from above the knee. Best I've done though. felt good.
tester....18:11.....1st 5rds in 7:10, the rope climbs caught up to me. rope was 18 to 20ft tall. I was able to do pistols in nanos. I always have to do them in lifting shoes. happy about that. been working ankle mobility more. still wobbly and jumping around. need to practice these a little.
I was in greenville with Brian for this session and I realized I need a training partner that is motivated like me and push me. I don't know how/where I will find it, but I need it.
+
10 rounds for time:
2 rope climbs
4 parallete hspu
8 pistols (4/leg)
A.200....this was from above the knee. Best I've done though. felt good.
tester....18:11.....1st 5rds in 7:10, the rope climbs caught up to me. rope was 18 to 20ft tall. I was able to do pistols in nanos. I always have to do them in lifting shoes. happy about that. been working ankle mobility more. still wobbly and jumping around. need to practice these a little.
I was in greenville with Brian for this session and I realized I need a training partner that is motivated like me and push me. I don't know how/where I will find it, but I need it.
02/21/2013 - Cleans,tester, AMRAP WBs
A. Squat clean; build to a moderate effort single (85% effort)
B. 30 squat clean and jerk for time 165#
C. 2 set amrap unbroken wall balls (goal is 100+); rest as needed bw attempts
A. 290....moderate would have been 265, but wanted to keep going. 290 felt great, caught 300 twice but slid off rack in bottom of hole. I got it. 315 by regionals is goal.
Did not have time for B and C. Definitely making up C, need that mentally.
B. 30 squat clean and jerk for time 165#
C. 2 set amrap unbroken wall balls (goal is 100+); rest as needed bw attempts
A. 290....moderate would have been 265, but wanted to keep going. 290 felt great, caught 300 twice but slid off rack in bottom of hole. I got it. 315 by regionals is goal.
Did not have time for B and C. Definitely making up C, need that mentally.
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