Tuesday, April 29, 2014

Catch up: BS PR and OPEN 14.5

Day 73
Thurs March 27
AM

A.    Push Jerk    x 2 (build to a tough double, use biofeedback)
125, felt hard

B.    Continental Clean x Establish a heavy triple
105, wow better than expected, could have gone higher just ran out of time

Did not have time for the rest today
C.    FLR on Rings: Accumulate 3-4 Minutes Rest 30 seconds with each break


PM

Trail Run - made up trail run on sat March 29 went about 20 mins Z1 pace

Day 74
Sun March 30
A.    Establish a 1RM Back Squat: 220x1 PR, attempted 225 very close


B.    14.5 - 12:46
Thrusters were (21)12/9? , (18)12/6, (15)10/5?, (12)6/6, (9, 6,3) all UB
Burpees steady, never stopped and did a good job of picking up the barbell after set of burpees was done. Never redlined, could have pushed a tad harder somewhere, felt very in control.

Day 75
March 31

A.    Yoke Carry        Establish a Challenging x 30 meters
295#

B.    1-arm DB High Pull    25# 3 x 10 (add load if able on last set)
25,25,30 all x 10

C.    Stone to Shoulder (alt)     2-3 Rounds 95# x 60 seconds
        Rest as needed (minimum 3 minutes)
6,6,6 - for some reason R side always feels more challenging


PM Trail Run/Walk x however much time you have available

If you do not have time
make  part “D” in the AM:

D.    2 Rounds(move through steadily)  
    800m Row
    1600 m Run
Did part D in AM - legs had no power from Open yesterday so I did, 800m Row, 1600m Run, 800 Row instead.

Snatch PR

Day 72
March 26 weds

A.    Establish a Heavy Snatch  x if feeling it-go for it!!!! CONGRATS!!!
120, PR
Attempted 125 twice, had overhead but timing was off and could not catch in bottom


B.    EMOM

10 MIN AMRAP @ 85%
    Row x 250 meters
    Overhead Squat 85# x 10
    12 C2B Pull Up

3 rounds + 30 m

    Rest 5 minutes

    10 MIN AMRAP @ 85 %
    Double Under x 40
    FLR (Rings)     x Accumulate 60 seconds
    Ring Dip    x 12
    Shuttle Run    x 40 meters x 2

2 rounds  + DUs+FLR+ 3 ring dips