Open Week 2/5
Monday 3/3/14 -
Practice: C2B butterfly pull-ups - no more than 30-40 reps, prefer Rogue rig
EMOM 8 min: 1 hang power snatch + 1 hang snatch - begin at 60%, very small build if perfect
Front squat: 3-2-1-3-2-1 - second wave heavier
Conditioning: 10-8-6-4-2 power clean (135/95lbs), MU
Tuesday 3/4/14 -
Hang clean + power jerk: 60%x3, 65%x3, 70%x3
Press-grip bench press: 3x5 - keep weight moderate and moving quickly
Conditioning: 5 min AMRAP @ 95% of 5 C2B, 10 push-ups, 15 wall balls (10’ target all), rest 5 min, 5 min AMRAP @ 100% of 5 T2B, 10 box jumps (24/20”), 30 DU, rest 5 min, 5 min AMRAP @ 95% of 5 burpees, 10 UB thrusters (115/75lbs), 15 deadlifts
Wednesday 3/5/14 -
Practice: bar MU - no more than 15-18 reps and NO TEARING
HSPU: 5 strict + 5-10 kipping, rest 2 min, x3
Row: 5k @ Z1 - every 1k get off and do 3 strict chin-ups and 6 alternating pistols
Snatch Complex: 90-115
ReplyDeleteFS: 145-155-165-175-185(failed second rep)-190
Conditioning: 8:25 *cleans felt good and were UB, but I just found I had to rest a bit between sets of MU
Snatch - 125-165
ReplyDeleteFS - 185,205,225,205,225,245 PR tie - strength is coming back
Cond: 7:42 Cleans felt good. I was proud I stayed with my rep scheme (6/4,5/3,4,2) on the hard MU rounds but disappointed I couldn't finish as strong. 2,1,1/ 1,1 I wanted sub 7.
Had to modify slightly today, due to time, but will get everything done between today and tomorrow
ReplyDeleteHang clean+PJ: 110-120-130 (these felt good today)
Bench: tomorrow
Metcons:
C2B, PU, WB: 4+11
Burpee,Thruster, DL: 3 (this one got my back, and I stopped a little early…not sure why my back went as quickly as it did)
I'll do the other 5 minute workout tomorrow with the row. Overall, not terrible…I could tell my 95% was a little less than it should be/what I expect it to be, but gave it all I had today.
PS: great effort everyone on 14.1!
ReplyDeleteHang Clean/PJ: 135,155,165
ReplyDeleteBench: 155,165,175
Cond: C2B, PU, WB: 4+15 pu broke on 4&5
T2B, BJ, DU: 5 even worked on the wide to narrow box jump - Like!
Burpee, Thruster, DL: 2+15 all thrusters were unb, but that didn't leave much for anything else.
Monday 3/3/14 -
ReplyDeleteRedid 14.1 and got 357. Raced against slow guys, which wasn't great. Seriously guys, training partners make all the differnce. PO'd about only +2 on the second try.
Tuesday 3/4/14 -
Hang clean + power jerk: 60%x3, 65%x3, 70%x3 (90, 98, 105 all UB except 3rd rep at 105, where my hook fell out)
No bench for me
1st amrap: 4 rounds + 7wb. Push-ups and WB got shitty. C2B were gucci
2nd amrap: 5 rounds + 3bj. Felt shin splinty here
3rd amrap: 3 rounds flat. That fucked me up. Low back went
Wednesday 3/5/14 -
ReplyDeleteEMOM 5 min: 3 UB bar MU (wore handsavers and went on a taped bar. Grip was awesome like that. Might be a good trick for an open workout)
HSPU: 5 strict + 10 kipping, rest 2 min, x3 (strict felt a little weak)
5K row @2:00/500m pace (every 1k break for 3 strict pull-ups and 6 alternating pistols) - row was fine, wore layers to get a good sweat. Pull-ups felt incredibly weak and pistols were okay. Right calf was being a weenie.
Wednesday:
ReplyDeleteHSPU Work (used 45's): 5+7 for the three rounds
Moderate Squat work: 5-4-3-2-1 (185-185-185-200-210)
Row: outside in the sunshine (core just feels pretty smoked)