Did a few high box jumps
then
5 rounds
10 ghd situps
20 box jumps 24 inch
30 cals on the airdyne
16:12
that gave me some wobbly legs
Monday, March 30, 2015
Friday, March 27, 2015
Wednesday, March 25, 2015
Wednesday March 25, 2015
Messed something up in my shoulder while warming up for 15.4, so I was wasn't able to get it in. Still not feeling great so I think my open is over. Going to lay off the shoulder for a few weeks and just do a squat program and whatever I can get in without taxing the shoulder.
Started the smolov jr 3 week squat program today
6x6 @ 250
I can already tell this won't be much fun.
emom for 8 minutes
10 box jumps
5 ghd situps
might as well work some weaknesses while I'm limited.
Started the smolov jr 3 week squat program today
6x6 @ 250
I can already tell this won't be much fun.
emom for 8 minutes
10 box jumps
5 ghd situps
might as well work some weaknesses while I'm limited.
Tuesday, March 17, 2015
Tuesday March 17, 2015
Felt like snatching today but my knees and shoulders were a little sore from yesterday so I just power snatched.
Worked up to a heavy power snatch
212lbs. Felt like a PR power snatch would boost my confidence for this weeks open workout, so I threw on 1lb plates and got a 2lb PR.
For time:
Isabel @ 185 done at 80%
30 snatches
13:10. Took it easy just wanted to get some volume in and sweat a little.
Worked up to a heavy power snatch
212lbs. Felt like a PR power snatch would boost my confidence for this weeks open workout, so I threw on 1lb plates and got a 2lb PR.
For time:
Isabel @ 185 done at 80%
30 snatches
13:10. Took it easy just wanted to get some volume in and sweat a little.
Monday March 16, 2015
Open wod 15.3 redo
14 min amrap
7 muscle ups
50 wallballs
100 double unders
484 reps. 3 rounds & 6 wallballs
I think that was pretty much everything I had.
14 min amrap
7 muscle ups
50 wallballs
100 double unders
484 reps. 3 rounds & 6 wallballs
I think that was pretty much everything I had.
Friday March 13, 2015
Open Wod 15.3
14 min amrap
7 muscle ups
50 wallballs
100 double unders
472 reps. 3rounds 1 muscle up
felt good but felt like I had more
14 min amrap
7 muscle ups
50 wallballs
100 double unders
472 reps. 3rounds 1 muscle up
felt good but felt like I had more
Wednesday, March 11, 2015
Wednesday March 11, 2015
5 sets
row 300
40 double unders
20 kb swings 70
5 muscle ups
rest 3:00
2:55, 3:05, 3:05, 3:10, 3:11
everything unbroken. crowded at the gym this morning, took time to navigate from one movement to another. good workout to prep for the open Friday.
row 300
40 double unders
20 kb swings 70
5 muscle ups
rest 3:00
2:55, 3:05, 3:05, 3:10, 3:11
everything unbroken. crowded at the gym this morning, took time to navigate from one movement to another. good workout to prep for the open Friday.
Tuesday, March 10, 2015
Tuesday March 10, 2015
1 clean+1 hang clean+1 jerk
245
All power cleans, my legs are still killing me
For time:
30 burpees
15 clean n jerk 135
30 burpees
15 CJ
5:50
245
All power cleans, my legs are still killing me
For time:
30 burpees
15 clean n jerk 135
30 burpees
15 CJ
5:50
Monday, March 9, 2015
Monday March 9, 2015
My quads are still destroyed from 15.2
Front squats
There was a rep scheme, but I just did whatever was on the bar for however many reps I could do.
Karen
150 wallballs for time
5:01
Front squats
There was a rep scheme, but I just did whatever was on the bar for however many reps I could do.
Karen
150 wallballs for time
5:01
Friday March 6, 2015 Open 15.2
15.2
0:00-3:00
2 rounds
10 ohs 95
10 c2b
if completed
3:00-6:00
2 rounds
12 ohs 95
12 c2b
if complete
etc.....
224 reps. (last year 182)
was destroyed after this one
0:00-3:00
2 rounds
10 ohs 95
10 c2b
if completed
3:00-6:00
2 rounds
12 ohs 95
12 c2b
if complete
etc.....
224 reps. (last year 182)
was destroyed after this one
Tuesday, March 3, 2015
Tuesday March 3, 2015
A. Work up to heavy power clean
265
B. take 75%
5sets
every 1:30 1 power clean + 1 hang power clean (was suppose to be squat clean, but wanted to save my back)
done at 205
C. 12 minute amrap
20 kb swings 70lbs
40 double unders
8rds + 11 swings
265
B. take 75%
5sets
every 1:30 1 power clean + 1 hang power clean (was suppose to be squat clean, but wanted to save my back)
done at 205
C. 12 minute amrap
20 kb swings 70lbs
40 double unders
8rds + 11 swings
Friday February 27, 2015 Open 15.1
Open 15.1
9 minute amrap
15 toes 2 bar
10 deadlifts 115
5 snatches 115
182 reps
immediately following
6 minutes to work up to 1rm clean and jerk
265
overall pretty happy with it. Would like to have hit 275
9 minute amrap
15 toes 2 bar
10 deadlifts 115
5 snatches 115
182 reps
immediately following
6 minutes to work up to 1rm clean and jerk
265
overall pretty happy with it. Would like to have hit 275
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