3/31/13 Sunday

13.4
3 6 9 12 15

Clean jerk 95
Toe to bar

-79
Legs died causing shoulders to die causing a mess.

3/29/13 Friday

Back squat 2 then singles
153x2,173x2,193x2,203x2,213x1,220f

Row 1000

3/26/13 Tuesday

Game day WOD

1 power snatch
2 ohs
3 snatch balance
4 t2b
5 c2b
6 jumping lunge
7 box jump step down
8 kb
9 hip ext
10 Ghd sit ups

2 rounds

3/25/13 Monday

" rest" day for WOD Wednesday

Max rep clean at 133
-13
Loosing grip and legs tired from 13.3 still

Toe to bar practice
Butterfly practice

3/24/13 Sunday

13.3
Little slower on wb but du were over a minute faster. 7 mu this time!
247

3/23/13 Saturday

Game day
3 rounds
-
10 wb
20 du
3 mu

7 min light row

3/21/13 Thursday

Open 13.3
150 wb
90 du
30 mu

243
All wb,du,3 mu.

Did 35 wb first set then broke them up, du were a mess for some reason leaving me only 1 minute for mu.
Got 3 mu, could easily get more if more time

3/18/13 Monday

Heavy jerk singles
123,133,143,153,163fx4

Clean complete- power, squat
123,143,153,163,173g

Back squat 3x3
173,183,193,203x2

WOD
3 rounds
7 muscle ups
20 wall balls
- did the first set 4 muscle ups 3 muscle ups
Had to switch to singles and then chest to bar.

Then
3 rounds
50 double users
15 pull ups

3/14/13 Thursday

Open 12.2
5 should over head -75
10 dead lift 75
15 box jump

292 9 rounds plus 22

3/13/13 Wednesday

Game day WOD
1 power clean -123
2 front squats
3 mu ( good ones !!)
4 c2b
5 wall ball
6 hs kick up
7 box jump sd
8 kb
9 Ghd
10 hip ext

Max set of mu-5
First were good all the way through , had 6 but couldn't keep it with right arm

3/12/13 Tuesday

Front squat heavy single

173,193,203,210PR,215f
2x3- 173,183

3-500m row, maintained high 1:50s

Practice double Unders

3/11/13 Monday

Clean jerk heavy single
143,153,163,170fx10, locked out one, couldn't control it says Brandon... Lies.

AMRAP 2 clean jerk @110- 15

WOD EMOM 18
15 wall ball
3 bar muscle ups

Did all sets of 3 except for 2 rounds I did 2. Finished with 3 extra

3/10/13

3/8/13
40 burpees
30 snatch 43
30 burpee
30 snatch 73
20 burpee
30 snatch 98
10 burpee
30 snatch 120

-161, broke up 75 to many times and singles on 98

Today - 165, did a big set of 73 then dropped to sets of 5, did 4 sets of triples at 98 then doubles then singles

3/9/13 Saturday

Snatch
45 warm up sets of 5
75 3x5
98 touch and go 2,3,3,3

3x5 burpee box jumps resting minute in between

3/8/13 Friday

Back squat singles
153,163,173,183,203,213f

1k row

Snatch technique

3/5/13 Tuesday

Clean complex
Pull,high hang,full
123,133,143,153,163,168,170,173,175f

Bar muscle ups
1,2,4,5,6!

WOD AMRAP 5
5 bar burpee
5 ohs (93)
-4+1

AMRAP 10
400m run
10 c2b
-3+400

3/4/13 Monday

Snatch high hang - full
83,93,103,108,113 hang missed full
Several reps at low weight for technique

Front squat heavy single
153,163,173,183,193,203f

WOD
1000m row
50 box jump (20)
40 squat clean thruster (kb 35)
-14:42

2/3/13 Sunday

Back squat heavy double
183,183,193,203,213!,220x1,225failx2

WOD
400m run backwards
50 back squat (93)
50 Russian kb (53)
50 t2b
800m run

-17:38

3/1/13 Friday

Fran- 5:10
Rest 20
Fran- 7:06

Went to fast on first set of thrusters. Ruined entire workout

Back squat heavy singles
123x4,143x2,163x1,173x1,183x1,193x1,203x1,213f
Failed on 213 everytime this week

EMOM 12
Max L sit
Ring dips

Sets of 3 at a time strict
8 first 2 rounds then dropped to 6