Friday, May 10, 2013

Saturday 5.11.13

Happy 1st Birthday Buckeroo.  
Best year of my life.


All Regions
1. OHS
3x3 at 90% of best three rep from early this week - no racks.

2.  Choose:
Ninjas - 3x1000m Row, 2 min rest - after last row immediately complete 50 Thrusters, 45# - all 1k rows done at "Jackie" pace.
Beasts - 30 Burpee Muscle ups

14 comments:

  1. 75kg

    Burpee muscle ups. 13:06. Bit fatigued off yesterday.

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  2. Just got "Becoming A Supple Leopard" on Monday. Really recommend it to anybody who hasn't got it yet.

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  3. 1. Did additionally squat work since I am not going to Regionals :)
    Back Squat - 3x5 @185
    Front Squat - 1x5 @165
    2x3 @165 (had to reduce number of reps)
    OH Squat 3X3 (No Rack) @135 - Really happy being able to do this, actually since I am limited by the jerk weight.

    2. Rowing/Thrusters - Total Time including rest = 19:26
    Rows were not the best today: (4:08, 4: 10, 4:11)

    It is now 3 1/2 hours later and my hips/legs are FEELING IT. Should be tons of fun to walk around in heels chaperoning Prom until 11:00 tonight :)

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  4. Max snatch for the day 105kg

    OHS @ 85kg

    6 rounds of
    5 burpee muscle ups
    300m row @ ~1:40 pace
    Rest 90 seconds
    Round times between 2:03 and 2:13
    Row times consistently a shade over 60 seconds so burpee muscle up splits stayed regular

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  5. Yesterday's work.

    1. Chipper. 215 reps at 15 min. S2O was a guy check, managed 25 of them.

    2. Later..

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    Replies
    1. 2. Was going to do the rope climb/sq clean WOD, but low back and posterior chain is worn out. Didn't want to risk it. So did 4RFT 2 rope climbs 17' and 200yd run. 8:02.

      Sufficiently beat now.

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  6. 1. 230#...2*3, 1*2 fail
    2. 3:33.1, 3:44.6, 3:51.8, thrusters done

    Rough day. Menatally not focused, shoulders and CNS pretty tired.

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  7. 21-15-9
    DL 205#
    24 in box
    4:17 Rx

    7 min time cap - 30 burpee muscle ups
    -completed 20 muscle up

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  8. 2. 3:41.9, 3:45.1, 3:47.4, thrusters done in 2:17
    - goal was 3:40 each round but that's just not where I'm at
    - total time including rest- 17:31
    - gagged a little bit in my mouth after the thrusters

    1. 185#

    Now pizza tonight, rest day tomorrow :)

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  9. 1) only 165. I know I can get more but I need to work on my OH position.

    2) 18:39 - 3:49, 3:49; 3:59. Should have done thrusters faster. That row was brutal though!

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  10. Both were done as a team, with the time caps.

    1. 225

    2. Done

    ReplyDelete