8/24/13

Sat Aug-24

Heavy Helen

3 Rounds

400m Run

21 KB swings @ 62

12 C2B Pull-ups

Rest 20min

Time: 9:55

I think I went out too fast. First round was 2:35 but my avg round was 3:18. 2nd round was 3:11, 3rd was 4:09. I really died in the 3rd round. First round UB, second round broke c2b 5,3,3,1, third round broke kbs 11,10 and c2b all 2s. Grip was smoked.

Avg HR was 162, max174/min 113, cals 189. Avg HR r1: 157, r2: 166, r3: 164

+

30min to find C&J 1RM

Rest 20min

95, 135, 165, 185, 215, 225, 235, 245, 255(PR), fail 260 x2

PR at 255

This felt ok. My jerk foot mechanics suck. With a little tech work I could hit 275. Need to ext hips better on clean.

+

"Grace"

30 Clean & Jerk @ 135

Time: 1:57 PR by 28 sec

Changed my strategy to 5 every 20 secs. Held that thru 20 reps then did fast singles for last 10. In the past I would do 15 UB then struggle thru the finish. This way was much better.

Avg HR: 156, 164 max/122 min. Cals: 19

8/23/13 PM

30 min cyclical z1

10 min airdyne

10 min row

10 min airdyne

8/23/13

2011 Regional WOD #1

For time:

1000m run

30 hspu

1000m row

Time: 11:17, this would put me 21 out of 34 at regionals. I felt great. Hspu went much better than anticipated, I went 15, 5, 5, 5 with 10 sec breaks. Did row at 1:45 pace, 3:31 total. The top 8 finishers were sub-9 minutes. The difference between me and them is hspu. They went UB.

Run split: 5:17

Hspu split: 2:12

Row split: 3:31

The missing time is transitions.

Avg hr: 156, min 112/max 167, cals 219.

8/22/13

Weight: 195

Competition WOD

10 min amrap:

30 bar facing burpees

20 OHS 120#

10 c2b

Total: 127 reps, 2 rounds plus 7 burpees

UB on all but OHS, r1 was 15,5 and r2 was 10,1,9

Avg hr: 167, min 126/max 180, cals 221
I felt great on this.  167 avg HR is right at 85% of my max HR.  It was a good pace.  I hit the 180 HR at the end when I was just going all out for 30 sec to get as many burpees as possible.

8/20/13

Tue Aug-19

2 x

4min AMRAP

70m Shuttle (build to building)

7 Power Cleans @ 155

Rest 2min

R1 and R2: 4.5 rounds

+

Row - 4min

Rest 2min

R1: 1107m

R2: 1056m

+

4min AMRAP

70m Shuttle

20 UB Double-unders (sub 40 UB singles if Double-unders are a bottleneck for you)

R1: 5

R2: 5.5

See pic below for results. Ub on all powercleans. Row was hardest part.

 

*Notes

- All AMRAP’s are at 85%, if you tend to get “smoked” by this type of work start at 70%

- Your rep count on round #1 should be identical to round #2 - with the same perceived effort

8/19/13

Mon Aug-18

AM

Choice Cyclical - 30min @ Z1

10min row

10min airdyne

10min row

+

Mobility - 20min

 

PM

A. Squat Snatch - 20min technique work + build to heavy for the day

175, failed 185 3x out front

B. Front Rack RLE Split Squat @32x1 - 3 x 10 each leg; rest 60sec b/t legs

95, these are tough!

C. Wall Facing HSPU -  6 x AMRAP; rest 90sec

10, 3, 4, 2, 4, 3

+

EMOM for 16min

Odd - Squat Snatch - 5 tough reps

This was TOUGH! Did 135 for 4 sets then took 2 min to change weights to 125. Did 4sets there, only got 2 reps in 2nd to last set 5 in all others.

Even - Muscle-up - 3-5 reps (if you miss more than 3 reps, switch to 8-10 ring dips)

5x5, 3x3

+

EMOM for 16min

Odd - Thruster - 5 tough reps

115 all UB, tough wind

Even - C2B - 10 reps (or AMRAP UB if you cannot hit 10)

4x10, 4x7

UB, tough breathing