14.5 part 2
For time
21-18-15-12-9-6-3
Thrusters 95#
bar facing burpees
TIME 13:49
second time def felt worse than first, but bettered my time by almost 30 secs so I will take it.
Monday, March 31, 2014
Friday, March 28, 2014
Friday 3.28.14
AM
30 mins AD @ Z1
PM
14.5
For time
21-18-15-12-9-6-3
thrusters 95#
bar facing burpees
TIME: 14:13
30 mins AD @ Z1
PM
14.5
For time
21-18-15-12-9-6-3
thrusters 95#
bar facing burpees
TIME: 14:13
Thursday, March 27, 2014
Thursday 3.27.14
AM
5 rounds of:
300m row @ 1k PR pace
rest 1 min
2 min AD @ 80%
rest/walk 2 mins
PM
rest day - Open 14.5 attempt tomorrow
5 rounds of:
300m row @ 1k PR pace
rest 1 min
2 min AD @ 80%
rest/walk 2 mins
PM
rest day - Open 14.5 attempt tomorrow
Wednesday, March 26, 2014
Wednesday 3.26.14
AM
45 min AD @ Z1
PM
A. Back squat @ 20X1
3x225# / 2x245# / 1x265#
B. Build to a moderate split jerk
165 / 185 / 195 / 205
AMRAP 5 mins
3x thrusters 95#
3x bar facing burpees
5/5, 7/7, 9/9…
Completed 12 thrusters + 2 burpees
Rest 5 mins
AMRAP 4 mins of
60 cal on AD
max rep double unders with time remaining
Completed 20 d/u's
45 min AD @ Z1
PM
A. Back squat @ 20X1
3x225# / 2x245# / 1x265#
B. Build to a moderate split jerk
165 / 185 / 195 / 205
AMRAP 5 mins
3x thrusters 95#
3x bar facing burpees
5/5, 7/7, 9/9…
Completed 12 thrusters + 2 burpees
Rest 5 mins
AMRAP 4 mins of
60 cal on AD
max rep double unders with time remaining
Completed 20 d/u's
Tuesday, March 25, 2014
Monday, March 24, 2014
Monday 3.24.14
PM
A. build to tough single thruster (15 mins)
155/175/185/190/195(f)
B. 3x1,2,3,4,5 unbroken thruster ladder
R1@105# = :49 / R2@115# = 1:08 / R3@120# 1:19
AMRAP 5 of
3x S2OH 135#
3x burpees over bar
5/5, 7/7, 9/9, 12/12…
COMPLETED set of 9s + 7 S2OH
rest 5 mins
AMRAP 4 mins
AD 45 cal
max rep double unders
COMPLETED 78 d/u's
rest as needed
1 round for time @ 100%
row 500m
20x KBS 70#
20x CTB pull ups
TIME 4:41
Notes:
I wasn't sure exactly how to tackle part B, so I chose a weight, and did a set of 1,then 2, then 3, 4,5 unbroken sets at that weight as quickly as possibly. Not sure if that was intent or not? The first AMRAP felt good. On second AMRAP, messed up 3 times in the d/u's, but had almost 90 secs after getting AD cals. THe last piece was rough on the CTB pull ups, everything else went ok; I did the 500m row right at about 1:48, the KBS went unbroken, and the chest to bars were ugly, getting 4, then 3, then a bunch of 2s and singles.
A. build to tough single thruster (15 mins)
155/175/185/190/195(f)
B. 3x1,2,3,4,5 unbroken thruster ladder
R1@105# = :49 / R2@115# = 1:08 / R3@120# 1:19
AMRAP 5 of
3x S2OH 135#
3x burpees over bar
5/5, 7/7, 9/9, 12/12…
COMPLETED set of 9s + 7 S2OH
rest 5 mins
AMRAP 4 mins
AD 45 cal
max rep double unders
COMPLETED 78 d/u's
rest as needed
1 round for time @ 100%
row 500m
20x KBS 70#
20x CTB pull ups
TIME 4:41
Notes:
I wasn't sure exactly how to tackle part B, so I chose a weight, and did a set of 1,then 2, then 3, 4,5 unbroken sets at that weight as quickly as possibly. Not sure if that was intent or not? The first AMRAP felt good. On second AMRAP, messed up 3 times in the d/u's, but had almost 90 secs after getting AD cals. THe last piece was rough on the CTB pull ups, everything else went ok; I did the 500m row right at about 1:48, the KBS went unbroken, and the chest to bars were ugly, getting 4, then 3, then a bunch of 2s and singles.
Sunday, March 23, 2014
Sunday 3.23.14
A. 15 mins to find a 3RM back squat
185/215/245/265
B. 5-5-5 strict pull ups <rest 60 secs between sets>
AMRAP 5 mins of
14x KBS 53#
7x burpees
COMPLETED 5 rounds + 2x KBS
REST 5 mins
AMRAP 5 mins of
row 750m
remaining time AMRAP thrusters 95#
COMPLETED 23 reps
185/215/245/265
B. 5-5-5 strict pull ups <rest 60 secs between sets>
AMRAP 5 mins of
14x KBS 53#
7x burpees
COMPLETED 5 rounds + 2x KBS
REST 5 mins
AMRAP 5 mins of
row 750m
remaining time AMRAP thrusters 95#
COMPLETED 23 reps
Friday, March 21, 2014
Friday 3.21.14
AM
30 mins AD @Z1
PM
Open 14.4 - AMRAP 14 mins
60 cal row
50x toes to bar
40x wall ball shots
30x power cleans 135#
20x muscle ups
Finished w/ 181 reps (6 muscle ups)
break down and time below:
Row 60 cal (2:57)
50x T2B: 8-7-6-5-4-4-4-4-3-1-1-1-1-1 (7:01)
40x WBS: 20-12-8 (8:59)
30x PC: all singles (12:28)
M/U all singles
30 mins AD @Z1
PM
Open 14.4 - AMRAP 14 mins
60 cal row
50x toes to bar
40x wall ball shots
30x power cleans 135#
20x muscle ups
Finished w/ 181 reps (6 muscle ups)
break down and time below:
Row 60 cal (2:57)
50x T2B: 8-7-6-5-4-4-4-4-3-1-1-1-1-1 (7:01)
40x WBS: 20-12-8 (8:59)
30x PC: all singles (12:28)
M/U all singles
Wednesday, March 19, 2014
Wednesday 3.19.14
A. Front squat @20X1 - build to a heavy 2x in 12 min
165-185-205-215-225-235
B. split jerk (from blocks) 3x70% 2x75% 1x85% 1x90%
160-170-190-200
AMRAP 4 of:
3x box jump
3x power clean 135#
5/5, 7/7, 9/9…
COMPLETED 15x box jumps
Rest 5 mins
AMRAP 4 of:
row 700m
remaining time muscle ups
COMPLETED 5 muscle ups in ~1:25
Rest as needed
For time:
15 cal AD
10x power clean 135#
10x burpee
15 cal AD
200m run
TIME 4:01
165-185-205-215-225-235
B. split jerk (from blocks) 3x70% 2x75% 1x85% 1x90%
160-170-190-200
AMRAP 4 of:
3x box jump
3x power clean 135#
5/5, 7/7, 9/9…
COMPLETED 15x box jumps
Rest 5 mins
AMRAP 4 of:
row 700m
remaining time muscle ups
COMPLETED 5 muscle ups in ~1:25
Rest as needed
For time:
15 cal AD
10x power clean 135#
10x burpee
15 cal AD
200m run
TIME 4:01
Tuesday, March 18, 2014
Tuesday 4.18.14
AM
30 mins AD @ Z1
PM
A. 2-2-2-2 back squat @ 20X1
235/245/255/260
B. 3x1.1.1 power clean cluster @ 175#
AMRAP 5 mins of
5x power clean 115#
7x shoulder to OH 115#
3x muscle up
COMPLETED 4 rounds
REST 5 mins
AMRAP 4 mins
10x wall ball shots
5x T2B
5x burpee box jump overs
COMPLETED 3 rounds + 16 reps
REST as needed
2 rounds of
20x power cleans 95#
30 cal AD
rest/walk 12 mins
R1= 2:49
R2= 2:41
NOTES:
My back felt good on almost everything, felt it a little on back squats, but moving around much better. Weight felt heavier than it should but after over 2 weeks of no training, I expected that. Felt good to get a full session in though! First AMRAP felt like I needed to knock off some rust, and was moving pretty slow. Felt a little stronger with 2nd AMRAP, but still no where near 100% in the speed department. Last piece got all PC unbroken both rounds in around, 46 seconds first rounds and 41 the second, and just held on for the AD piece. Overall I felt good about today's work.
30 mins AD @ Z1
PM
A. 2-2-2-2 back squat @ 20X1
235/245/255/260
B. 3x1.1.1 power clean cluster @ 175#
AMRAP 5 mins of
5x power clean 115#
7x shoulder to OH 115#
3x muscle up
COMPLETED 4 rounds
REST 5 mins
AMRAP 4 mins
10x wall ball shots
5x T2B
5x burpee box jump overs
COMPLETED 3 rounds + 16 reps
REST as needed
2 rounds of
20x power cleans 95#
30 cal AD
rest/walk 12 mins
R1= 2:49
R2= 2:41
NOTES:
My back felt good on almost everything, felt it a little on back squats, but moving around much better. Weight felt heavier than it should but after over 2 weeks of no training, I expected that. Felt good to get a full session in though! First AMRAP felt like I needed to knock off some rust, and was moving pretty slow. Felt a little stronger with 2nd AMRAP, but still no where near 100% in the speed department. Last piece got all PC unbroken both rounds in around, 46 seconds first rounds and 41 the second, and just held on for the AD piece. Overall I felt good about today's work.
Monday, March 17, 2014
Monday 4.17.14
AM
30 min AD @ Z1
PM
3 rounds of
50x double unders
350m row
200m run
30 cal AD
Rest Walk 3 minutes
30 min AD @ Z1
PM
3 rounds of
50x double unders
350m row
200m run
30 cal AD
Rest Walk 3 minutes
Sunday, March 16, 2014
Sunday 4.16.14
back has been a mess all week…no training since last open workout, but felt good enough today to put up a score for 14.3. Really this was about a 50% effort with all singles on DL.
AMRAP 8 mins of
10x deadlift 135
15x box jumps
15x deadlift 185
15x box jump
20x deadlift 225
15x box jumps
25x deadlift 275
15x box jump
30x deadlift 315
15x box jump
35x deadlift 365
15x box jump
I completed 111 reps, 21 reps into the 275 DL.
AMRAP 8 mins of
10x deadlift 135
15x box jumps
15x deadlift 185
15x box jump
20x deadlift 225
15x box jumps
25x deadlift 275
15x box jump
30x deadlift 315
15x box jump
35x deadlift 365
15x box jump
I completed 111 reps, 21 reps into the 275 DL.
Wednesday, March 12, 2014
Tuesday 3.11.14
AM
24 rounds on Airdyne:
30 secs @85% (about 65 RPM) 30 secs @50% (about 45 RPM)
PM
Rest day
24 rounds on Airdyne:
30 secs @85% (about 65 RPM) 30 secs @50% (about 45 RPM)
PM
Rest day
Monday, March 10, 2014
Monday 3.10.14
AM
35 min AD @Z1
PM
Re-do of 14.2
I did much better this time around. 173 reps
I quicken my pace on OHS in 3 round and broke my reps up a little better to get into the 4th round. I took the first 25-30 second of round 4 to catch my breath then did OHS in set of 9 and 7, then finished with 13 singles on pull ups. I was hoping to get back to OHS in 4th round but was close!
35 min AD @Z1
PM
Re-do of 14.2
I did much better this time around. 173 reps
I quicken my pace on OHS in 3 round and broke my reps up a little better to get into the 4th round. I took the first 25-30 second of round 4 to catch my breath then did OHS in set of 9 and 7, then finished with 13 singles on pull ups. I was hoping to get back to OHS in 4th round but was close!
Saturday, March 8, 2014
Saturday 3.8.14
My back is not 100% but anxious to give 14.2 a shot. Spent some extra time warming up and prepping for the workout. OHS are in my wheelhouse, CTB are not. I seem to lose endurance strength usually around 50 reps, so my goal is to keep my sets short and quick.
I finished with 138 reps, 6 pull ups short of completing the round of 14. OHS all unbroken, pull ups went like this:
R1= 3-3-3-1 / 2-2-2-2-2
R2= 3-2-3-3-1 / 2-3-2-1-1-1-1-1
R3= 1-3-1-1-2-1-1-1-1-1-1 / 1-2-1-1-1-1-1
I'm going to give this another shot on Monday, try and keep my pull ups in 2s and 3s in that round of 14 to get to next round
I finished with 138 reps, 6 pull ups short of completing the round of 14. OHS all unbroken, pull ups went like this:
R1= 3-3-3-1 / 2-2-2-2-2
R2= 3-2-3-3-1 / 2-3-2-1-1-1-1-1
R3= 1-3-1-1-2-1-1-1-1-1-1 / 1-2-1-1-1-1-1
I'm going to give this another shot on Monday, try and keep my pull ups in 2s and 3s in that round of 14 to get to next round
Tuesday, March 4, 2014
Tuesday 3.4.14
Woke up with pretty bad back pain, going to focus on getting healed up, no training today.
Monday, March 3, 2014
Monday 3.3.14
Came in and warmed up for a second go at 14.1
Finished with 7 rounds + 12 double unders for total of 327 (546/8483 regionally)
Finished with 7 rounds + 12 double unders for total of 327 (546/8483 regionally)
Saturday, March 1, 2014
Saturday 3.1.14
We hosted the Open workout today from 11-2, and I went in the very last heat.
After a bad start, I waited 15 minutes and I restarted and finished with 308 reps.
I broke up my reps: (double unders were not intentional…)
30 - 10/5
30 - 10/5
16/14 - 7/4/3
17/13 - 6/5/4
17/13 - 6/5/4
16/14 - 5/4/4/2
14/16 - 8
My goal was to get into 8th round, and I feel like I can get there if I clean up my double unders and eliminate that extra bar drop in the 6th round.
My plan of attack is to re-do this one monday afternoon, and try to possibly mix in some c&j to get longer unbroken sets, and try and clean up my double unders by going into this with a decent score already, so hopefully there won't be any added pressure.
After a bad start, I waited 15 minutes and I restarted and finished with 308 reps.
I broke up my reps: (double unders were not intentional…)
30 - 10/5
30 - 10/5
16/14 - 7/4/3
17/13 - 6/5/4
17/13 - 6/5/4
16/14 - 5/4/4/2
14/16 - 8
My goal was to get into 8th round, and I feel like I can get there if I clean up my double unders and eliminate that extra bar drop in the 6th round.
My plan of attack is to re-do this one monday afternoon, and try to possibly mix in some c&j to get longer unbroken sets, and try and clean up my double unders by going into this with a decent score already, so hopefully there won't be any added pressure.
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