03/29/2013 - OPEN 13.4

Workout 13.4
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Was suppose to do yesterday. Long, rough day at office. Decided to go home and rest instead.

109 total reps.....very pleased with performance. Singles on C&J the whole way. Unbroken T2B except round of 15, did 9/6.

03/27/2013 - Presses and light work

A. Strict press clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
B. Dead Lift TnG - 225# x 5; rest 45 sec x 6
C. AMRAP DU's in 30 sec; rest 30 sec x 5
D. row sprint 20 sec max effort; rest 1:40 x 4

A. 190 for all sets....perfect weight.
B. complete
C. 60,56,50(miss),52(miss),56
D. Ave was 1:22 for all.

03/26/2013 - Snatch & FAT FRAN

A. Squat snatch doubles gaunlet; 2 reps on the min beginning at 135# -
add 5# per min until failure
+
For time:
21-15-9
Thrusters 135#
CTB chin ups

A.) 200....did not attempt 205.

Fat Fran - 6:05.....I thought I kept moving well. Limiter was thrusters. Still, about a 4 minute PR from last time.

03/24/2013 - 1K Row intervals

Row 1k @85%
rest 4 min
x5

3:40.7
3:41.8
3:40.8
3:39.5
3:36.9

Paced well. Wanted to get a little faster, but be consistent.

03/23/2013 - OPEN 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

Score....258....Same as last year. Super disappointed. I was just over a minute faster getting to the rings than last year. Starting doing sets of 2 from beginning. Should have done more. Technique on rings has been bad lately. Need to fix.

03/21/2013 - MM MAP

10 min amrap @85%
Run 400m
10 OHS 75#
10 chin ups
Rest 6 min
10 min @85%
Row 250m
20 wall balls
10 toes to bar
rest 6 min
10 min airdyne @85%
36 double unders
24 airdyne calories
12 sandbag walking lunges


1st - 6rds...run was 240m
2nd - 3rds + row and WB
3rd - 5rds + DU

Felt good today.

03/20/2013 - Snatch pulls, EMOMs

A. Snatch pulls from high blocks 2, 2, 2, 2; rest 2 min
+
On the min for 20 min:
Odd- 6 TnG power snatch 115#
Even- 3 parallete hspu
+
On the min for 20 min:
Odd- 12 kb swings 2 pood
Even- 6 ring dips


A.)215,235,255,275...grip is limiter.

Completed EMOMs with TITIN vest. Definitely makes it tougher. Weighs approx 8-10lbs, feels like more though.