3/9/13 Open 13.1

17 min cap:
40 Burpees to 6"
30 Snatch 75
30 Burpees
30 snatch 135
20 Burpees
30 snatch 165
10 Burpees
Amrap snatch 210

Time:
2:54 burpees
5 mins finished 75 lbs
7:28 burpees finished
8 mins started 135
13:27 finished
15:06 burpees finished
15:45 on bar

Reps: 151
1 rep of 165 after 4 fails

3/8/13 13.1 Prep

All Groups: Competition Warm-up + 13.1 Walk-Through

10min Light Rowing/Airdyne/Jogging
+
EMOM for 5min - Row 15-20sec @ 80-90%
+
Specific mobility
- Hip
- Shoulder
- T-Spine
+
Snatch - work to heaviest weight you plan on making during 13.1
165
+
EMOM for 4min
8 Burpees in exactly 30sec (this will give you 16/min or 40 in 2:30)
+
TnG Snatch:
12 @ 75
2 x 3 @ 135
3 x 1 @ 165
+
10min Airdyne @ Z1 (mobility after this if necessary)

3/6/13

Training Group
AM
A. TnG Clean Pull w/ bands - 3 x 3 (100% Clean 1RM + 60# of band resistance @ top)
225 on bar

B. Push Press - 3 x 5 (70%) 145


3 Rounds of:
30 Double-unders
8 Clean & Jerk @ 145
8 Burpee Box-Jumps @ 20”
Time: 7:33
Rest 2min
+
2 Rounds of:
40 Double-unders
6 Clean & Jerk @ 165
6 Burpee Box-Jumps @ 24”
Time: 4:55
Rest 2min
+
1 Round of:
50 Double-unders
4 Clean & Jerk @ 185
4 Burpee Box-Jumps @ 30”
Time: 2:02 (goal was sub 2 min, failed on last rep C & J, so did another, that cost me 10-15 sec)
Total time: 18:30
Working time: 14:30

3/5/13

Run 3.8 miles at North Meck Park z1

40 min skill work, don't raise your heart rate

20 min mobility

3/4/13 PM

PM
3 Rounds
200m Row
9 Snatch @ 95
12 T2B
(6:39)
Rest 60sec
3 Rounds
300m Row
7 Snatch @ 115
10 T2B
(16:49)
Rest 60sec
400m Row
5 Snatch @ 135
8 T2B
Time: 27:33 (including 2 min of rest)
+
20min Cool-down & Mobility

3/4/13 AM

Training Group
Week 10 - Week 1 of Regional Prep
AM
A. HB Back Squat w/ Bands - 5 x 3 (65% 1RM total weight, 70% Bar / 30% Bands)
200

B. Snatch Pull - 3 x 5 (90% of Snatch 1RM) 170


C. TnG Snatch - 3 x 5 (60%, 65%, 70%); rest 60sec btw sets
115,125,135

6 Rounds of:
15m Sled Push @ BW (sled weighs 80#)
10 KB OHS @ 35# (each hand)
Rest 60seconds between rounds
28,31,27,28,27,30