13.4 once, and twice

Whew- did some light training on Wednesday, then hit 13.4 for the first time on Thrusday and got 68 reps.  It  felt horrible.  AT the last minute I changed my plan and did all singles.  This really screwed with my head because it really was quite aerobic and my breathing was out of control.  Anyway, I felt like that wasn't my best effort.  So, I rested Friday and did it again Saturday early with Becca.  This time I got 2 more reps, but I felt much more controlled and like it was my best effort.  I did the first two rounds UB and then stuck to triples pretty much up to the end.  

50 C&J + 50 burpee pull ups

1.  Facing Hurdle Hops

6 x 6 jumps

Didn't measure, but will tomorrow.  Jumped the small white PVC pipe in the 4th hole in the squat stand- challenging 

2.  5 RFT:

10 Cleans and Jerks, 135/95

10 Burpee Pull ups - ideally bar height is 8-10" above max reach.

Whew- did sets of 3's, 2's and fast singles on the clean an jerks.  First time I have ever done this weight with the jerk for reps.  Felt good.  Burpee pull ups were unbroken, jumped up then kipped.  15:19

3.  4 RFT:

10m HS Walk

10 Pistols (5/side)

Did this but not for time.  I should have videoed it, my HS walks are better than I thought- albeit backwards.  Pistols were unbroken with the exception of the first and last rep :)

Changing up the training a bit.

Moving in a different direction- ready for a change.  So, I'll be following this Competitors WOD blog  for a while and scaling as needed.

Warm- up- 5 minutes on the AirDyne at 80%
2 Rounds not for time of:
15 GHDSU
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)

1.  Power Snatch

5 x 5, TnG Climbing

65, 75, 80 (video), 85x3, 85x5

2.  Run

8 x 400m, on the 3 minute

Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.  

1:40, 1:37, 1:37, 1:35, 1:35, 1:40, 1:40, 1:41

3.  5 Supersets:

7 L-Pull ups- subbed MU skill work

7 GHR- unloaded

River Ruckus Team WOD 1 and the conquering of the MU.

Training at noon.

Becca and Rick weren't available, so Sean and I did this one.  Time to complete was right under 15:00.

Team Buy-in: 50 burpees

1. 40 Kettle bell swings 53/35
2. 30 Sumo Deadlift High Pulls 115/ 75
3. 20 slam balls 20/15
4. 10 Ground-to-Overhead 135/ 95

Team Cash Out: 100m bear crawl

* All team members are to begin with burpees at the same time, but each memeber must have completed their indicidual burpees before the team can move on

* The middle four drills )1-4) are then performed with each team member at a different station.  They rotate in the order listed and only move on once all four athletes have completed each of the drills.  

* Each team member then bear crawls 100m to the finish.  Time stops when last team member has crossed the finish line.


Then I worked on MU because my new MU training is to do at least 1 MU every day I train before I leave.  So, I started and failed my first attempt, but then hit the second.  and the third, and fourth, and so on.  It was amazing- like something just clicked.  I took this video in case I ever doubt myself again.  

13.3

Training at 10am

13.3

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

got through all of the DU and 1 MU= 241 with tie break of 8:50- same score as last year with much faster times

New Karen PR= 6:43

Active Recovery and some PreGame

Training at 3pm

Row 30 seconds @85%

Row 30 seconsd @50%

x8

1650 meters

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x8

80 cals

+

30-60 min mobility/skill work

Did 3 rounds NFT

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM- used 65#

2 OHS, 60% of 1RM snatch- used 65#

3  C2B

4 Wall Balls- used 14# to 10' target

5 Burpees

6 KBS, 70/53

12 Air Squats

24 Double Unders

All movements UB

TnG Pwr Clean, and 85% AMRAP

Training at 9am

A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm)

Used 90# for all- felt easy after 120 95# pwr cleans on Sunday

B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes

75, 85, 95, 100- felt heavy

+

12 min amrap @85%

Run 200m

10 deadlift 185/135

10 hand release push ups

4 rounds + 200m run + 10 DLs - 1st round I ran 400m instead of 200- felt good to run!

FS, Squat snatch from high blocks, KB windmills

Training at 11am and 3pm

AM
A. Front squat 5, 4, 3, 2, 1; rest 3 min
125, 135, 145, 155x1x1, 145
B. Squat snatch from high blocks; build to a max
90#
C. KB windmills 5 tough reps/side x3; rest 1 min bw arms
26#, 35, 40

PM
A. TnG power snatch; build to a 5rm in 3 heavy attempts
80#- felt REALLY heavy, was pushed for time so didn't warm up appropriately
B. Power clean; 2 reps x5; rest 2 min
110, 115, 120, 125, 125

AMRAP power cleans, CGBP, and CTB

Training at 9a

5 sets of:

2 min AMRAP  power clean 95#

30s rest

90s CGBP 95#

30s rest

60s CTB pull ups

Rest 5 minutes

1- 24, 7, 15

2- 26, 6, 18

3- 23, 4, 17

4- 24, 5, 13

5- 22, 5, 15

Totals= 120 power cleans, 27 CGBP, and 79 CTB pull ups

+

60m AirDyne with 30s FLR every 5 minutes- complete- ~300 cals

Cleans, Rowing, and OHS

Training at 7a

Squat Clean 3, 2, 1
125, 130, 135

+

400 row

20 OHS (60-70% of a multi-rep max NTE 95/65lbs)

10 Toes to bar

300m row

15 OHS

10 Toes to bar

200m row

10 OHS

10 Toes to bar

for time.

8:42ish

+

100 cals on the AD for cool down

13.2

13.2 

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

274 reps.  Done.

AD recovery work- 13.2 tomorrow

Recovery AD and mobility at 3pm

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x15

+

30-60 min mobility/skill work

200ish cals on AD with 5 minute wu and cool down.  Did this warm up routine from another OPT BD- can be found here.  Loved it!  

DL, PP, and Box Jumps for tomorrow morning... 13.2

TnG squat snatches + metcon

A. TnG power snatch; 3 reps on the min for 12 min (50-65% 1rm)

Did squat snatches at 65% TnG

+

For time:

20 KBS 2 pood/1.5 pood

10 calories rowing

20 back extensions

10 hand release burpees

20 hang power clean 135/95

6:42

Feeling beat up- light day tomorrow then will hit 13.2 on Thursday!

More snatches, squat cleans, and two met cons, oh my!

A. Squat clean 3, 2, 1; rest 2 min

120x3, 125x2 (1st video), 130x1 (2nd video)

B1. Amrap squat snatch in 1 min @135/85 x3; rest 90 sec (video of 80#)

squat snatches felt  really hard at first but progressively got better... 85x3- really ugly so lowered the weight, was more of a power snatch followed by an unsteady OHS, then 75x5, 80x4 were much better and true squat snatches- felt hard and awkward to squat- definite weakness for me

B2. Amrap muscle ups in 1 min x3; rest 90 seconds

did kipping high hip pulls- 6ish per minute

+

For time:

30-20-10

Wall ball

double under

clock stopped but right at 4:00- seriously low motivation for WBs today (or any day, really)

+
5 rnds:
AD 10 cals
10 HSPUs
5 CTBs
5 atlas stone cleans (80#)

14:45- seriously underestimated the time domain on this- felt good though- all movements UB

Felt beat up at the beginning of training but felt much better after.

After the Open I am going to join Becca and do some individual programming and an olift cycle.   

TnG Pwr Snatch, BP, and the airdine

A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)

used 55# for 1 min, 60 for 1 min, 65 for remaining 8 mins - felt good

B. Bench press; build to a 3rm in 3 attempts

95#

+

90 seconds max reps power clean and jerk 135/95#

rest 30 seconds

90 seconds max reps hand release burpees

rest 30 seconds

30 seconds max calories airdyne

13 C&J- fast singles
30 HR burpees 
11 cals on AD 

13.1

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

151 Reps- PR 100# snatch- unfortunately my video stopped recording before the workout was over.

FS PR, Thrusters and Pull ups, WB, T2B, and Burpees

Training at 4p

A. Front squat; build to a tough single fast

155- 5lb pr. felt solid, good depth

B1. Thrusters amrap in 30 seconds 95/65 x4; rest 1 min

13, 14, 14, 14

B2. COVP chin ups; amrap in 30 seconds x4; rest 1 min

17, 18, 18, 17- kipping

Everything UB, felt really nauseous after this- took me ~10 minutes to recover and move on to next part.

+

For time:

30 wall balls

20 toes to bar

10 hand release burpees

2:22, everything unbroken, there were a couple of questionable WB's toward the end.... burpees felt like I was in mud.

Snatch, Clean, 95# thrusters, WB, and Pull ups

Training at 7a

A. Squat snatch; build to a tough single in 4 attempts 

80#- 85 was a power snatch

B. Hang squat clean; build to a max

130#- 10# off PR

+
3 min amrap:
3 thrusters 165/95
3 Muscle ups

2 rounds + 2 thrusters- jumping MU

rest 3 min
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups

4 rounds + 7 WB-14# to 10' target, mistakenly did CTB chin ups, oops!

Wasn't feeling it today- feeling beat up physically and mentally. Ready for a rest day.

AD sprints and 85% AMRAP

Airdyne sprint 15 seconds @100%

rest 2:15

x3

10/9/10 cals

+

10 min amrap @85%

Row 200m

10 power snatch 75/45

5 burpees

5 rounds- felt nauseous for about 10 minutes after