Open week 1/5
Monday 2/24/14 -
Clean: 2-2-1-1 - try to end at 90% for last single, not 1RM
Squat: quick build to heavy triple
Conditioning: 75 wall balls AFAP
rest 5 min
Conditioning: 50 T2B AFAP
rest 5 min
Conditioning: 30 burpees with 6” reach AFAP
Bike: 10 min flush pace
Tuesday 2/25/14 -
Smart warm-up
Conditioning: 5 min AMRAP @ 90% of 8 BJ 24/20”, 8 burpees, 8 clean (135/95lbs), rest 5 min, 5 min AMRAP @ 95% of 5 PC (95/65lbs), 5 thrusters (95/65lbs), 10 cal row, rest 5 min, 5 min AMRAP @ 100% of 5 PS (95/65lbs), 10 C2B
Spend 10-20 min stretching and mobilizing
Wednesday 2/26/14 -
Power snatch: 60%x3, 65%x3, 70%x3
EMOM 5 min: 3 TnG PC @ 135/95 - slow build
Conditioning: 5k row @ Z1 - every 1k get off and perform 45 sec FLR
Thursday 2/27/14 -
Off
Friday 2/28/14 -
Open workout 14.1
Saturday 3/1/14 -
Training day
Clean: 245x2, 255x2, 270, 285
ReplyDeleteSquat: 315x3
Strength is coming back! Not 100%, but close. Had more in the tank on both lifts.
75 Wall Balls - wanted to go UB so bad, just didn't have it. Broke at 63 and rested for 5 breaths, then finished. I think it was around 2:20 or so.
50 Toes to Bar - First 30 were good, last 20 were bad. 10, 8, 8, 6, 4, 4, 4, 3, 3 - not sure how long it took me. Close to 3:30?
30 Burpees - jumping a full 6" overhead sucks. I'll admit I missed a few, but the burps were faster than they've been all of 2014, so I'll take it. Got gassed the last 10. I think the total time took me 17:06 - or something close to that if I remember right.
Monday 2/24/14 -
ReplyDeleteClean: 2-2-1-1 - try to end at 90% for last single, not 1RM (110tng, 120tng, 130, 135 wasn't pretty)
Squat: quick build to heavy triple (70, 120, 150 not very heavy, but whateva)
Conditioning: 75 wall balls AFAP (2:12 UB)
rest 5 min
Conditioning: 50 T2B AFAP (2:34 25-10-9-6)
rest 5 min
Conditioning: 30 burpees with 6” reach AFAP (1:17)
+ flight simulator 10-20-30-40-50-40-30-20-10 UB dubs (5:57)
Bike: 10 min flush pace
Legs are feeling good. Calves a little sore, but I'm stretching a lot. Shoulders lit up after the 75 WB.
Monday:
ReplyDeleteClean: 165,185,195,205 Felt decent today.
Squat: 185,205,225,245,265
WB: 3:07 25,25,25
T2B: 2:14 20,15,8,7
Burpees: 1:43
Clean: 275, 285, 295, 305
ReplyDeleteSquat: 385x3
Conditioning: WB were unbroken at 2;19 I believe
Toes 2 bar not as bad as I thought, 2:30 or so, kept short fast sets
Burpees: around 1:10
Monday:
ReplyDeleteClean: 135-145-155-165 (felt good today)
Squat: worked to 205
Wallballs: 2:41 (gotta work on technique here)
T2B: 1:32
Burpees: 1:26 (need to pick these up a bit)
Tuesday 2/25/14 -
ReplyDeleteGot really bad sleep last night. Didn't doze off until after 3. Was sweating like a mofo and couldn't stop tossing and turning. Weird as shit.
Smart warm-up (did calculus practice problems)
AMRAP 1: 3 rounds flat. My legs lit up on this one.
AMRAP 2: 4 rounds + 10 reps. Had some glitches with the rower the first 2 rounds. Straight from PC into thrusters. Those 10 reps were easy.
AMRAP 3: 4 rounds + 4 reps. Got a small rip, so I quit with ~15s left. Think I went 10, 7-3, 5-5, and then a hodge podge for the 4th round. All PS UB
Not terrible for feeling like a complete zombie and doing the workouts solo. Yesterdays WB made my legs go fairly quickly on that 1st one. Not happy with that one.
Was 3+16 on the first. Not sure why I was only remembering 3 flat.
DeleteWednesday 2/26/14 -
ReplyDeletePower snatch: 60%x3, 65%x3, 70%x3 (70, 78, 85 all tng)
EMOM 5 min: 3 TnG PC @ 135/95 - slow build (well I guess I can't read. Stayed at 135 for 5 minutes. No wonder why that was so easy)
Conditioning: 5k row @ Z1 (straight through 21:39. Slow an easy pace with pants and sweater on. Wanted a sweat. Got one)
High hammies are sore. Gonna hot tub tomorrow morning
Add 1 kilo to everything Matt did and that's what I did #winner
ReplyDeletehow did you add a kilo to the row? and 137.2 tng power cleans? wat?
DeleteMatt, we are Jacked and Tan…do you doubt our abilities?
DeleteI held a kilo plate above my head the whole row and yes I'm that powerful
ReplyDeleteTuesday:
ReplyDelete3+some burpees on the first set
6 calories short of 4 rounds on the second set
5 or 6 rounds + some thrusters on the last set (my lats are fried thanks to C2B)
PS: 95-100-105
PC: 95-105-115-125
Row: check (only made it through a 4K though because of time)