Sunday February 26, 2012

AM

Run 30 sec @ 90% 

walk 20 sec brisk @ 50% x 15

Afternoon

OPEN WOD v.2

(goal is 125+)

Results:

AM - Completed.  Breathing felt good, kept forward lean and didnt feel the running in the quads as much

PM

Kept a steady pace out of the start and maintained a 19-20 burpee per min throughout for the first three min, second 5 min slowed slightly by taking an extra breath in between reps, then tried to turn it on for the last minute.  

Finished with 124 burpees.

Saturday February 25, 2012

Off

Friday February 24, 2012

A. hang power clean - build to a 1RM - video

+

4 sets:

5 TnG hang power clean

run 200 m @ 95%

rest 5 min

PM

as many rounds in 7 min:

2 Muscle Ups

10 double unders

5 box jumps - 36" - step down

(work on MU turnover)

Results:

Wasnt feeling the hanging power clean.  225 felt heavy and 275 failed

used 185 for TnG PC & 200m sprint.

PM amrap lost count of rounds but was able to keep a consistent pace through the entire 7 min taking only 2 breaths before the MU

Thursday February 23, 2012

Open Workout 12.1

7 minutes AMRAP Burpees

Result:

115

Came out to strong out of the gate.  27 min 1, 25 min 2, the got 18 more within the next minute and a half to leave me with 70 at 3:30.  I was to exhausted to catch up after that.
Will attempt again on Sunday evening

Wednesday February 22, 2012

Off

Tuesday February 21, 2012

Run 1 mile @ 90%

rest 4 min

Run 800 m @ 90%

rest 3 min

Run 400 m @ 90%

rest 2 min

Run 800 m @ 90%

rest 1 min

Run 1 mile @ 90%

Noon

A. Clean Grip DeadLift - work up to a tough single - go for 1RM if feeling it

PM

as many rounds in 15 min:

10 wall balls

3 muscle ups

15 double unders

Results

AM

Run felt great.  Finished the WOD in 32:30, subtract out the 10 min of rest so 22:30

Noon

After a weekend of hip thrusting kettlebells I was feeling the PR and came up with 465.  Felt like I could have gone a little heavier but I didnt want to swim to far in uncharted waters

PM

Lost track of round count.  It was either 10 rounds and change, or 11 rounds in change.  I was able to keep a steady breathing pace throughout the WOD.  The MU was the only aspect that gave me issues.  In a fatigued state I couldn't get the turnover with the MU.  

Monday February 20, 2012

A. Front Squat - build to a tough triple fast

B. Hang Squat CLean - 3 every minute for 5 min - add per minute - work on speed out of bottom

C. ring HSPU practice - 7 min

Results:

FS - 3 @ 135, 3 @ 185, 2 @ 225, 2 @ 275, 1 @ 315, 3 @ 365

HSC - 185, 205, 225, 245, 255

Ring HSPU - Did MU & Piked into HSPU position did 4 x 10 working on leg technique