Fri-Mon, 4/13 - 4/16

Friday, 120413

AM:

15 min AMRAP:

5 pull up straight to 5T2B

50ft HS WALK

5 WB (20lb ball to 10ft)

5 KB (53) completely vertical

7 rounds with about a 50 seconds to spare.

PM:

Run 800m
30 Muscle-Ups
Run 800m

For time. 14:21 If my run didn't have to go up and down stairs I know I could have gone faster.  MU were about 5 minutes or less.  Only failed on 1 rep. MU were 6-3-3-3-2-2-2-2-2-2F(1)-1-1-1. Good stuff. I know I have more in me.  Was feeling tired. 

Saturday, 120414

This day was horrible.  

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch. 135, 145F. 

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk. 175 easy, didn't even attempt 185

Notes: Take no more than 5 heavy attempts.

Strength

1X20 Back Squat  185 OUCH!

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”

7:06 totally embarrassing.   I think about 2 minutes slower than at Regionals last year.  Was not feeling this and my back was trashed from the above work.  Whatever. Totally over it.  I think I was doing singles on the set of 21.  Ridiculous.  Box Jumps were games standard and just pure rest. 

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Extra 120414:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number. I rested 1 hour because I wanted to get done for the day to go to the pool.

Group 1 Conditioning

3 rounds for time of:

50 Perfectly Vertical KBS 24/16kg
30 T2B
15 HSPU

Notes: HSPU are Regionals standard. Kipping is allowed.

16:56 Super super slow. All HSPU were strict and felt so easy.  Grip was gone. OVER IT!


Monday, 120416
AM:

BB Gymnastics

1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec. 105#

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Conditioning

For total working time: This was awful and hurt so bad!

Run 400m Actually about a 450m.  2:02
-rest 2:00
Row 500m 1:56
-rest 2:00
Run 400m 2:10
-rest 1:30
Row 500m 2:05
-rest 1:30
Run 400m 2:18?
-rest 1:00
Row 500m 2:06

Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.  I completed 100 burpees. 

Midline

1a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec. 35# for 1st set, 44# for the other 2 sets
1b) 3X15 Strict T2B – rest 45 sec. completed

PM:

5 sets with 2 minutes rest between sets:

10 HSPU (regionals standard) 

10 Pullups

50 DU

Each set was sub 1 minute. All HSPU were strict and everything felt good.

then, 3 rounds for time:

5 strict L pullup

10 OH walking lunge (45/25)

Don't know my time but quick. Only broke on last set of Ls.