1/24/14

AM

5 rounds @ 85%

250m Row

5 TnG Power Snatch @ 135#

5 Muscle-ups UB

Rest 2min

R1: 1:37

R2: 1:47

R3: 1:46, snatch 4,1

R4: 1:45, snatch 3,2

R5: 2:07, did 2,1,1,1 snatches, 2,1,1,1 MU without coming off rings

This was good, no back issues on snatch. Got a good trigger point in my R trap.

1/23/14

A. Squat Clean x1 + Front Squat x 6; 1 set of the compelx on the minute for 6 sets (205-225#)

205, did 2 sets w 6 FS, then dropped it to 4 FS. This felt awful. My throat is still feeling torn up.

B. Push Jerk - 5 x 10 reps for time @ 185; rest shortest time possible b/t sets

Did the 50 reps at 185. Didn't worry about the for time part cuz I don't have it today. Did sets of 5 working to get all tng. Got 4 sets of 5 tng UB.

C. Overhead Squat - 5 x 20 reps for time @ 95#; rest shortest time possible b/t sets

Did all 5 sets UB w 2 min between. Felt quad pump on last 5-6 reps each set

1/22/14

Z1

10 min airdyne

Avg watts 147

Cals 113

10 min row

Pace 2:03.8

2423m

Mobility

1/21/14

20x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

Avg watts: 251, held 379+ on 85%

Cals: 364

+

Mobility - 30min

1/21/14

20x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

Avg watts: 251, held 379+ on 85%

Cals: 364

+

Mobility - 30min

1/18/14 2014 Carolina Fitness Challenge

Event 1:

5 min amrap to get 30 reps:

Atlas stone 115# 

Alternating ground to shoulder with squat

Score: 25

Place 47th 

Event 2: 

Row 2000m

Score is time to

250m

1000m

2000m

Score:

250m - time 44.5 - place 13th

1000m - time 3:28 - place 21st

2000m - time 6:55.3 - place 16th

Event 3:

10 min amrap:

3 hspu

6 powerclean 155#

9 c2b

Rounds: 6+3+6+7

Score: 124

Place 20th

Overall finish was 32nd out of 53. Atlas stone wod ruined me, otherwise I was top 20.