Wednesday February 26th, 2014

A. Squat clean 1,1,1; rest 3 min
+
AD 30 sec @90%
rest walk 30 sec
x30

A. 155-165-175F   <—only tried once, didn’t push it.
AD: 299 Cal

Brad and I had a great time shooting sporting clays with Brandon and Jodi from Hop Alley Brew Pub .  I had so much fun I think I would like my own shotgun so I can go again!  I wonder if they have a master’s division.

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Tuesday February 25th 2014

A. Power clean 2,1,1,1; rest 2-3 min
B. Push press 1,1,1,1; rest 2 min
+
10 min @80%:
1 rope climb
8 toes to bar
12 deadlifts 75#

Felt great going into this workout today. Finished the PC at 170 which is PR for me albeit a very ugly PR. I’ll take it. My push press was low again today. My wrist is bothering me on the left so I think I’m not pushing as much. The map was a grip workout. My breath felt great the whole time I just hit mechanical failure with my grip.

A. 155X2, 165-170-175f
B. 125f, 125, 130f X 2
MAP:
6 + 1 Rope Climb + 6 T2B

The hubby still has it!

The hubby still has it!

Monday February 24th 2014

A. Back squat 3,2,1,1; rest 3 min
+
3 sets:
300m row
10 burpees over erg
12 wall balls 14# to 9ft
+
3 min AD for max cals
rest 8 min
x2

Back Squat felt better today than last week and probably should have went a little heavier. I did a lower bar today though. The little map was like a warm up for the impending doom of the 3 min AD. 2nd set felt better than the first.

Photo on 2-24-14 at 2.17 PM #2

Friday and Saturday Feb 21st – 22nd 2014

Friday:

A. Snatch 2,1,1,1; rest 2 min
B. Drop snatch 1,1,1,1; rest 90 sec
C. Wtd dip 1,1,1; rest 90 sec
+
For time:
25-15-10
toes to bar
power snatch 65#

 

a. 111-121-131-141f
b. 65-77-87-87 (rarely do this with more than bar – need more)
c. 15-26-36
+
6:47 (my breath felt good, I reserved some to save grip but I wasn’t laying on the floor when finished so I should have pushed harder)
+
PM:
Warm Up: Breast Stroke 50m
Underwater Swim 25 M
Breast Stroke 25 M
Rest 1 min
X 10

Saturday:

8 min amrap @90%:
10 box jump step-downs 20″
15 kb swings 1pd
200m row
rest 5 min
8 min amrap @90%:
0.3 mile AD
10 hr pushups
5 squat snatch 75#
rest 5 min
8 min amrap @90%:
1 muscle-up
10 wall balls 14# to 9ft
25 double unders

 

Thank you to the Kwiatkowski's for scoring us these tickets!  Can't wait!

Thank you to the Kwiatkowski’s for scoring us these tickets! Can’t wait!

Wednesday February 19th 2014

10 min AD Z1
+
15 sec AD max effort
rest 3:30
25 sec AD @97%
rest 4 min
35 sec AD @97%
rest 5 min
40 sec AD @97%
rest 6 min
3 min AD for max cals
rest 10 min
3 min AD for max cals
rest 10 min
3 min AD for max cals
+
15 min AD Z1

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I saw on my friend Jenny M’s blog post that she got in the 60’s for her 3 min AD wods. She’s a beast because it was all I could do to get 43 each set. Planning on doing some underwater swim sessions this afternoon for a PM WOD. Thank you Kaylan for doing this workout with me! This would have sucked (sucked more) alone.

Tuesday February 18th, 2014

A. Power clean 135#x3 TnG EMOM for 10 min
B. Push press 2,2,2,1,1; rest 2 min
+
8 min amrap:
20 power cleans 65#
10 toes to bar
15 power cleans 85#
15 toes to bar
10 power cleans 105#
20 toes to bar
amrap power cleans 125#

The EMOM felt good today. The weight was heavy but manageable. The push press I did after the AMRAP because I just forgot about it :(. I failed a lot of attempts. I finished at 130 for a 1RM. I missed 135 several times. I cannot remember what my 1RM for push press is. I need to look that up. I got 5 PC at 125# for the AMRAP.
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Monday February 17th, 2014

A. Front squat 1,1,1,1; rest 3 min
+
10 min amrap @90%
3 muscle-ups
12 box jump step-downs 20″
9 burpees to 6″
rest 5 min
10 min amrap @90%
5 power snatch 65#
8 toes to bar
15 wall balls 14# to 9ft

It seems all my strength movements have decreased. I got 175 on the Front Squat which is 15lbs lighter than my old PR.
The MU Map was fun and I felt good throughout the 10 minutes. Actually I felt great through the 10 min. Probably wasn’t working hard enough.
4 + 1 MU

The PS Map was a killer. I kept making deals with myself throughout the 10 min. Like, do 10 wall balls then 5, etc.
5 + 2

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