Weekend update.

120315
Rest Day.


120316

Strength

High-Bar Back Squats: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2-3 minutes between sets.

160, 175, 190

Conditioning

Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/14# 10/9′
90 Double-unders
30 Muscle-ups

For a full description click here: 12.4.

259. Wish I would have done a few more but overall very happy with this.  I wanted 30-30 on the first two sets of WBs and that went as planned and got me way ahead. I ended up with about 4 mins for MUs and didn't really know what to shoot for other than more than 15.  

120317

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch – rest as needed.

Ugh not feeling this and super sore from 12.4. Stayed at 125.

2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Got up to 165 easy and stayed there.  

Conditioning

5 rounds for time of:

5 Deadlifts @ 315/225#
20 Hand Release Pushups
12 C2B Pullups

11:10 Super slow. Went at this at about 80%.  Had nothing in the arms for pullups and pushups, I guess from all the MU the day before.  Felt like complete crap on this.

*Rest 10 minutes. -Skipped and will do tomorrow.  I ended up being super pissed off and burnt out and just needed to leave the gym. 

5X200m Sprint – Rest 90 sec.

120318

5X200m Sprint – Rest 90 sec. 

36,36, 40,40,44 This was awful and I felt like I was going to die. Ran 400m before and after- easy pace.

Went to church and the pool and relaxed the rest of the day.  Sad that spring break is over. Oh well. Back to reality.