9/14/13 vitality mock competition

Workout #1
Clean and jerk - build to a max in 10 min
Rest exactly 5 minutes

Tied PR of 255

Workout #2
5-4-3-2-1
Power clean and jerk 205#
Burpee muscle up (set ring height to 8 inches above standing reach)

Rest as needed (30-60 min minimum)

Time: 8:30, c&j felt heavy

For time:
40 hspu
20 squat clean 135#
Run 1 mile
20 hspu
10 squat clean 135#
Run 800m
10 hspu
5 squat clean 135#
Run 400m

Time: 29:23

Did 40 hspu in 4:32, 20 squat clean at 8:32, came in mile at 16:57.

Rest 1-2 hours

7-->1
Deadlift 315#
Box jump 30#
OHS 135#

Time: 9:12

Went UB on 7, 3/3 on 6, 1,1,3  on DL for 5, UB on rest

9/12/13 testing day 10

2013 Open 13.5

4min AMRAP

15 Thrusters, 105#

15 C2B Pull-ups

…

4min AMRAP

15 Thrusters

15 C2B Pull-ups

...

Total: 65

How's that for some feedback?! Terrible. To be honest I was not mentally even wanting to workout. I did it at 7:30pm, after work, and not eaten since noon. Hey, I can only go up from here.

Do Vaccines Cause Autism?

9/10/13 testing day 10

Tue Sep-10

"OPT" Test

3 Rounds @ 100%

250m Row

15 KB Swings @ 62

25 Burpees

15 KB Swings @ 62

250m Row

Rest exactly 12min

R1: 3:52

Avg hr 163 

R2: 4:14

Avg hr 164

R3: 4:29

Avg hr 160

Total wod (with rest) avg hr 140, max 173/min 112, cals 620

All were UB. I felt great after the first one. Was back to normal breathing after 5 min. Round 2 felt the hardest. Felt a second wind for round 3 coming off the first row. After finishing round three I burped and headed for the door...

...and I puked Paleo pancakes.

9/9/13

15 min z1 row

3377m in 15min, 2:13 pace

Avg hr 134, max 144/min 72, cals 225

2x1min max dus with 1min between

75, 85

6x5 butterfly pull ups

Perfect rep hspu 5x4

Kyle fixed my head to neutral and I focused on squeezing my butt and it was a world of difference.

Handstand walk

Focused on walking from T4 up with straight elbows, butt squeezed, feet together.

Skill session:

36 min, avg hr 124, max 165/min 97, cals 464

9/8/13 testing day 8

Sun Sep-8

A. Squat Snatch - build to 1rm, NTE 3 failed reps

185

B. Squat Snatch - 20 reps for time @ 77% of "A"

142#

Time: 3:52

Had 8 done in min, 10 done in 1:20. Dropped every rep. Low back was limiting factor. 1 failed rep, #14.