3/12/14

6 rounds of 60 sec max cal airdyne with 5 min slow spin between. Rest 10 min between 3 and 4.

R1: 50

R2: 37

R3: 37

R4: 41

R5: 36

R6: 38

3/11/14

A. HB Back Sqauat - 5,3,1; rest 3min (by feel)

245x5, 265x3, 285x1

B. TnG Push Press - 5,3,1; rest 3min (5@80%, 3@85%, 1@92%)

175x5, tweaked L levator on 5th rep and stopped for day

+
3x
5 Muscle-ups
5 Squat Cleans @ 185#
Rest 10min
+
3x
15 Burpees
15 Wallball @ 20#

3/10/14

Airdyne - 10min @ Z1

93 avg watts, 76 cals
+
10x
Airdyne - 60sec @ 80% effort
Airdyne - 30sec @ slow-spin recovery

239 avg watts, 257 cals
+
Airdyne - 10min @ Z1

105 avg watts, 84 cals
+
Mobility - 30min

3/8/14 Open 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

Reps: 186

10 OHS into second round of 16. All OHS UB. Alternated grip on c2b supine/prone set to set. 5,5 then 4,4,4 then 5,5,4 then 4,3,1,1,1,2,2,2.

I feel good. This is the best I could do. The only way to do better would be to somehow delay fatigue in c2b. Not sure how to do that in 2 days.

3/5/14

Airdyne - 4min @ 80% effort
Rest 3min

256 watts, 75 cal
+
6min AMRAP @ 85%
5 Power Cleans @ 135#
9 TTB
12 Wallball
Rest 4min

R: 4+6 wallball. It was written to do 12 wallball but I forgot and did 15 every set. So I would've been 5+ rounds. Did all UB.

+
6min AMRAP @ 85%
6 Burpees over the bar
9 Deadlift @ 135#
12 Box Jumps @ 24"
Rest 5min

R: 4+6 burpee. First set of BJ I messed up rhythm a couple times but rest was all UB. Low back tightened up.

+
Row - 4min @ 80% effort

1074m, 1:51.7 pace

3/4/14

A. Front Squat - 3,3,2,2; rest 3min+ (3@85%, 2@90%)

240, 240, 255, 255

B. TnG Push Press - 3,3,2,2; rest 3min+ (3@85%, 2@90%)

185, 185, 195, 195

C. Muscle-up - 10 Reps for time x3; rest 3min b/t sets

R1: 33 sec

R2: 34 sec

R3: 34 sec

UB Easy. I am confident I could have hit 20 in set one.

+

20 Wallball

20 CTB

20 Burpees (open standard)

Rest 5min

x2

R1: 2:07, all UB straight into next movt

R2: 2:12, same but was slower on burpees

3/3/14 14.1 attempt 2

10 min AMRAP

30 dus

15 S2O 75#

Score: 312

Did 8,7 thru 5 rounds then 8, 3,4 and 5, 4, 1,2 to end it.