3/30/13 13.4 part 2

13.4
7 min ladder
3 CJ 135
3 t2b
6
6
...
Score: 98

3/29/13

10 min z1 airdyne

Mobility

3/28/13 13.4

Row 10min @ Z1

+
Full Body DROM
+
MB TB Throw 3 x 4-6
MB Power Drop 2 x 4-6
40" Box Jump (step down) 2 x 3-4
+
Row 30sec @ 80%; rest 30sec x 4-5
+
C&J 2 x 3-5 @ 95
C&J 2 x 2-3 @ 115
C&J 2 x 1-2 @ 135
+
3-4 Rounds of:
6 C&J @ 135
6 T2B
Rest 3-4min btw rounds
+
Rest 3-5min then hit 13.4
7min ladder
3 clean and jerk 135
3 t2b
6 CJ
6 t2b
...

Score: 93

3/27/13

PM
4 Rounds:
On a 30 second timer complete the following
3 Hang Power Clean & Jerk @ 165
5 Burpees AFAP
Sprint @ 90% for remaining time (make note of finishing distance & try to match each round)
Rest 3min between rounds
R1: 90
R2: 100
R3: 125
R4: 105
+
Rest 7-10min
+
4 Rounds:
On a 30second timer complete the following
3 Hang Power Snatch @ 115
5 Burpees AFAP
Sprint @ 90% for remaining time (make note of finishing distance & try to match each round)
R1: 100
R2: 103
R3: 105
R4: 103
+
Airdyne 15min @ Z1

4000m row z1 - 16:33.5 (2:04)

3/26/13 PM

PM
EMOM for 20min
Odd. Squat Clean - 3 (57%) 135
Even. C2B PU - 5
+
Airdyne 15min @ Z1

3/25/13

All Groups

AM
Airdyne 30min @ Z1
+
Full-body Stretch & Mobility

PM
General Aerobic Warm-up 10min
Whole Body Dynamic ROM
+
Mixed Modal Aerobic 40min @ Z1
Include:
-SA KB OHS
-SA DB/KB Snatch (focus on weaker arm)
-KB TGU (focus on weaker arm)
-SA KB OH Walking Lunge (focus on weaker arm)
-Pistol (focus on weaker leg)

Notes: work at a SUSTAINABLE PACE, you should NOT be fatigued or tired at any point during this 40min. This is AEROBIC RECOVERY skill work - think rep-rep, step back, rep-rep, step back. Breathing & sweating is good, redlining is bad.

3/26/13 AM

Training Group
AM
A. Power Clean - Build to 1RM in 10min
255

B. Clean Pulls - 3 x 3 @tempo 21X0 (Heavy); rest 3min
C. CG Bench Press - 3,3,2,2,1 @tempo 20X1 (Heavy); rest 3min
155, 185, 205, 235, 245
+
Row - 3000m @ Z1
12:20.5 (2:03 pace)

3/23/13 13.3

13.3
12 min AMRAP
150 wallball 20#
90 DUs
30 muscle ups
Reps: 257

Karen in 5:49 (15, rest 5)
DUs finished at 8:14 (minute longer than I wanted)
17 muscle ups (started w 2 sets of triples, then doubles, then singles)