Friday, 120511
BB Gymnastics/Conditioning
Snatch - warmed up to about 95%. 145 SOLID. :)
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
145, 165, 175, 185 for 4. then did 1 more. This hurt so bad.
1b) 4X1 strict MU + 5 UB kipping MU. completed.
Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
150# 1:48, 1:42, 1:49, 1:43, 1:45
Saturday, 120512
Pound 4 Pound in Montgomery, AL. They put you in weight classes and all your workouts are divided by your weight class.
Competition was canceled half way through. It sucked and was super unorganized.
WOD 1:
8 min AMRAP
2 snatch (pick your weight)
150m row.
I chose 115 which is light but they were using men's bars and were slippery. 6 rounds completed. Took 2nd place on this workout.
WOD 2:
20 minute AMRAP
Run 1000m and in remaining time "CINDY" (AMRAP 5 pullups, 10 pushups, 15 air squats)
then run 1 mile for time.
Score is total rounds of cindy and then seperate score for mile.
I think I did about 14 rounds of cindy which is horrible and my mile time sucked as well. 4th on Cindy and 20th on the mile run.
WOD 3:
8 minute AMRAP
2 clean and jerk (choose your weight)
6 lateral burpees
I chose 120 and should have gone heavier. 1st place on this workout.
At this point, I was in 5th because of the run and they called the competition due to the weather. It was also two hours behind schedule and they really over stretched themselves. It is also bad that a girl that is 110# won. I think that is stupid. Oh well. After 4 workouts, and might I add that the 4th workout would have been the best for me, they were going to wipe the slate clean and whatever your score on wod 5 was who won but they canceled. We stayed in Montgomery that night to rest and relax and eat really bad.
This was my husband's first competition and I am so proud of him! He did an awesome job and was still there for me and helping me. He competed in the intermediate division and accomplished his goal! Could not be more thrilled that he was there and by my side. :)
Sunday, 120513
Rest day!
Monday, 120514
AM
BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec. 130. Felt good and solid.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 165, 175, 185
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec. 140, 150, 160 for 2
Conditioning
Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m
For time.
14:23. Super slow but alt. DB Snatches are getting better. I just had to get mad at it and start throwing it around and dial in on technique. Still heavy as sh** though.
Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec. 2.5, 5, 10, 15
1b) 3X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec. completed
PM
"JAG 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
42:14 This was absolutely awful. The KB clean and Jerk at 53 was enough to about kill me or at least put huge bruises on my forearms and biceps. Glad I did it though. Nothing else was hard about this excpet for the 800m at the end and the huge stitch I got in my side. Ice packs on my arms immediately after to reduce the swelling and damage. Proof below.
