3/21/13 AM 13.3 walk thru

AM - 13.3 Walk Through
Complete aerobic warm-up & mobility - treat it like game-day
+
Wall Ball clusters - 2 x 15.10.5; rest 10sec/60sec
+
Double-under clusters - 2 x 30.30.30; rest 10sec/90sec
+
Muscle-up clusters 2 x 2.2.2; rest 10sec/rest 2min
+
10min Z1 choice cool-down

3/20/13

AM
3 Rounds not for time of:
12 GHD Sit-ups
12 Ring Dips
20sec Max Distance HS Walk
+
Airdyne 25min @ Z1
+
Mobility 30min

3/19/13

Training Group:
Power Clean clusters - 3 x 1.1.1.1.1 (heavy - choose weight based on feel); rest 10sec/2min
225 (missed last 2 of 3rd set)


3 Rounds:
400m Run
10 sdhp 95#
200m Run
20 Burpees
100m Run
30 DUs
Rest 1 min
R1: 5:24
R2: 5:20
R3: 5:23

3/18/13 PM

3 Rounds @ relaxed pace
12 HSPU
12 T2B
50 Double-unders
Rest 2min
R1: 1:33
R2: 1:20
R3: 1:20

D1. C2B chin ups; amrap (-5) unbroken x5; rest 2min
25, 17, 15, 13, 17 = 100


D2. Ring dips; amrap (-2) unbroken x5; rest 2min
22, 15, 14, 12, 13


Notes: These should be performed as max rep sets -MINUS- 5 or 2 reps respectively. For example, if your max rep C2B pull-up is 25 reps, you would complete 20 reps. As you fatigue, use your intuition to decide when you are 5 reps from failure.


Row 5500m @ Z1
Time: 23:38 (2:09 pace)

3/18/13 AM

EMOM for 15min
1 Squat Clean Thruster + 2 Thrusters (5 rounds @ 95, 5 rounds @ 115, 5 rounds @ 135)


A. Banded HB Squat 5 x 5 (65% 1RM total weight, 65% Bar / 35% Bands)
135 and green and blue = 230


B. Muscle-up Clusters 5 x 3.2.2; rest 10sec/2min

3/17/13 Open Wod 13.2

13.2
10 min AMRAP
5 S2O 115#
10 DL 115#
15 box jump
R: 10

Score: 300

I did step ups every round