3/31/15

A. BS; 20 reps with your 10RM - must go unbroken, video entire set

B. Push Press @30x1; 4-6x5; Rest 2-3 minutes

115# - 6, 6, 6, 6, 6

+
35 minute AMRAP
800 meter run
100 meter farmer walk 2 pood
40 DU
7 wall walks

4 + 20m FW

3/25/15

A. HPC; 3,3,3,3; Rest 2-3 minjtes 85% of 1RM 

195#

B. Pendlay row; 4-6x5; Rest 2 minutes

DNF - Tweaked my left side batting (Twisting explosively to to the left) on Sunday. Did not feel good.

+
4 sets 80%
6 strict chin ups
12 yoga push ups
300 meter run
Rest 2-3 minutes
- all sets within 5 seconds or terminate workout

2:22
2:19
2:13 - Discontinued

3/24/15

3/24
A. DB Bench Press @3030; 5-7x5; Rest 90 seconds

80# - 7, 6, 5, 5

B1. Ring dips; AMRAP (-2) x4; Rest 60 seconds

9, 10, 10, 10

B2. Rope Climb; 90 second AMRAP x4; Rest 2 minutes

4, 4, 4, 4

+
12 minutes @ 80%
600 meter run
7 HR push ups
12 ring rows
- all rounds within 5 seconds or terminate the workout. Log pace per round

3:50

3:55

3:51

3/23/15

A. BS; build to a 10 RM

275#

B. Press + Split Jerk; 1.1 x5; Rest 2 minutes - get heavy here

135# - 1
155# - 1
165# - 2
175# - 1 (PR - 1RM)

+
35 minute AMRAP
1k row
50 meter kb rack walk 1.5 pood her hand
40 DU
5 HSPU

5 Rounds!!!

3/19/15

3/19
A. Halting Clean DL + Hang Squat Clean; 3.1 x4; Rest 3 minutes

185#
215#
225#
245#

B. 1 1/4 FS cluster; 1.1.1.1 x4; Rest 2-3 minutes

215# - 1
250# - 3

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:07 rds

3/18/15

3/18
A. HPC; 3x3 @ 80%; rest 3:00

185#

B. DB Chainsaw Row; 6-8/arm x4; Rest 90 seconds between arms

80# - 8, 8, 8, 6

+
4 sets 80%
12 db chainsaw rows - 6 per arm, you pick weight (80#)
10 yoga push ups
75 DU
Rest 2-3 minutes
- all sets same pace

1:50 rds 2 min rest

3/17/15

3/17
A. CGBP @40x1; 3-5x5; Rest 90 seconds

185# - 5, 5, 5, 4, 5


B. EMOM 20 minutes
Even; Ring dips; 5-10
Odd; Rope climb; 1-3

RC - 1 - Bicep bugging me a bit
RD - 8

+
12 minutes @ 80%
800 meter run
5 pull ups
5 HSPU
- all rounds same pace

4:50 rds.

3/16/15

3/16
A. FS; build to a tough single in 5 sets or less, no fails

325#

B. Jerk balance; 3,3,3,3; Rest 90 seconds - 60-70% of 1RM

DNF

+
10 RFT
500 meter row
15 burpees

DNF

3/12/15

A. Halting Clean DL + Squat Clean; 3.1 x4; Rest 3 minutes

205#
235#
265#
270#

B. FS cluster; 1.1.1.1 x4; Rest 2-3 minutes

265# - 1
300# - 3

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:07 rds

3/11/15

A. PC; 3x3 @ 80%; rest 3:00

205#

B. DB Chainsaw Row; 4-6/arm x4; Rest 90 seconds between arms

65# - 8

+
4 sets 80%
10 pendlay rows 155#
5 HSPU
400 meter run
Rest 2-3 minutes
- all sets same pace

Rowed instead of run due to a left groin strain playing cricket this past weekend.

2:50 rds

3/10/15

A. DB Bench press @4040; 6-8x5; Rest 90 seconds

55# - 8
80# - 6, 6, 6, 6

B. EMOM 20 minutes
even; 5-10 strict pull ups
even; 5-10 strict ring dips

5 reps each

+
12 minutes @ 80%
500 meter row
2 rope climbs
3 wall walks
- all rounds same pace

3:45 rds

3/9/15

3/9
A. 1 1/4 FS; 2-4x5; Rest 3 minutes

225# - 4, 4, 3, 3, 3

B. Split jerk; 3,2,1; Rest 3 minutes - build to a tough single here

205# - 3
236# - 2
265# - 1

+
5 RFT
500 meter row
20 air squats
10 HR push ups

Nasty!! - 15:09

3/13/15 - 15.3 OPEN WOD

317 reps

3/6 - 15.2 OPEN WOD

Workout 15.2

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

Plan of Action:

Round 1 – 10 OHS + 10c2b + 10 OHS + 5c2b + 5c2b 

Round 2 – 12 OHS + 7 c2b + 5 c2b + 12 OHS + 6c2b + 3c2b + 3c2b 

Round 3 – 14 OHS + 5c2b + 5c2b + 2 c2b + 2 c2b + 9OHS + 5OHS + 5c2b + 4c2b + 3c2b + 2c2b 

Round 4 – push

16 OHS 

5 then singles CTB 

2 OHS final

Yes then it's just get what you can this was my last round rep scheme

Score - 182

3/5

A. Clean DL + HSC; 3.1 x4; Rest 3 minutes

205#
225#
245#
265# - Think thats a 10# or 20# PR

B. FS; 1,1,1,1,1 @ 93%+; Rest 3:00

325#

360# PR

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:07 rds

3/4

A. HPC; 3x3 @ 95%; rest 3:00

218#

B. Pendlay Row; 4-6x4; Rest 2 minutes

218# - 6 x 4

+
4 sets 80%
10 strict ring rows w/ feet elevated

10 wall runs - Learn How to Do a Handstand - Handstand Wall Runs
500 meter row
Rest 2-3 minutes
- all sets same pace

2:51 rounds

3/3

A. CGBP @50x0; 4-6x5; Rest 90 seconds

135# - 6
165# - 6
185# - 5
195# - 5, 4

B. EMOM 8 minutes; Rope climb x1-3

2 x min for 8 min - Tough!!!

+
12 minutes @ 80%
500 meter row
12 pull ups
6 HSPU
- all rounds same pace

3:20 rds

3/2/15

A. BS; 2-4x5; Rest 3 minutes

305# - 4
315# - 4, 4
335# - 4, 2


B. Push Press; 3,2,1; Rest 3 minutes - build to a tough single here

135# - 3
185# - 2
215# - 1

+
20 minutes @ 80%
500 meter row
7 burpee over rower
- all rounds same pace

3min rds