3/31/2016

I got off work pretty early so I went it and did most of Saturday's work. 

A. 4x3 Houlder Press - 135lbs 

B1. 4x6 Close Grip Bench - 165lbs

B2. 4x10 Strict Pull-ups

Assault Bike:

:07 @ 100%

1:23 Easy 

X10

:12 @ 100%

1:48 Easy

X6

:20 @ 100%

3:00 easy

X3

3/23/2016

A. CARs

B1. 4x12 Toes to Bar, :30 rest

B2. 4x5 GHRs, :30 rest

B2. 4x10/side, :30 rest

Row:

1min @ TT pace

:30 rest

X10

Avge HR - 127

Peak HR - 143

~2:01-2:02/500m avge

Assault Bike:

1min @ TT pace

:30 rest

x10

Avge HR - 122

Peak HR - 137

~250 Watts

3/22/2016

A. 10min EMOM - 1 clean and jerk, ascending weight
135 - 145 - 155 - 175 - 185 - 195 - 205 - 215 - 225 - 235
My back felt pretty good despite doing 16.4 yesterday
C&J EMOM

B. Back Squat 3x3 - 255lbs
Stayed a little lighter on these, despite my back feeling pretty good I didn't want to push it.

Every 2min for 6 sets, or until failure
10 Thrusters (75, 95, 115, 135, 155, 175)
15 Box Jumps (24")

I got 5/10 Thrusters at 175lbs. I went unbroken until the round of 155lb thrusters. I split that round into 4/3/3 and got 3/2 for the round of 175. While the 155lb and 175lb thrusters are obviously on the heavy side for me, my back was just not holding up and definitely limited how many I could do at a time. There was no pain or anything, just lack of midline strength.

3/19/2106

A. Muscle Ups - 1.1.1 x4, :10 rest, 2:00 rest between sext

B1. 4x15 C2B pull-ups for time, 1:00 rest

UB (:22) - UB (:21) - UB (:22) - 10/5 (:48)

I'm surprised at how well these went considering it's been a while sone I last did them

B2. 4x15 Ring Dips for time, 2:00 rest

UB (:20) - UB (:21) - 5/3/1/2/2/2 (1:48) - 5/3/2/1/2/2 (1:52)

I'm not surprised I had some trouble with these. My triceps blew up pretty quick on these. 

Assault Bike Work

:07 @ 100%

1:23 easy

x10

Wattage peaked above 1500 for working intervals

:12 @ 100%

1:48 easy

x5

Wattage peaked between 1250 and 1400 for the working intervals

Totally chickened out on the 1:00 all out. I remember how awful I felt for several days afterward. Had I already done the open wod you'd have some data for it. But, Id like to finish the open happy with my one and done plan while sticking to the pacing structures I've sent you as closely as I can. 

3/16/2016

A. Front Squat - 3,3,2,2

255 - 255 - 275 - 275

B. 8min EMOM - 8 OHS @ 115#

Back got very tight during this one

3 Rounds 

12 GHDSU

12 Burpee BJs

30 Wall Balls

11:11

Subbed GHDS for deadlifts

3/12/2016

A. Snatch every 1:30 x14

155 - 155(f) - 155 - 155 - 155 - 155 - 155 - 155 - 155 - 155 - 165 - 175 - 185(f) - 185

Missed were minor technique problems, makes were sexy 

B. Clean x2 + FS x3 - 4 complexes, 2:00 rest

165 - 185 - 205 - 225

I did 4 because I wasn't paying attention

Bar MU work ~15min

3 Rounds for time

10 Deadlifts @ 185lbs

15 Box Jumps

20 Cal Row

6:51

Unbroken deadlifts, rebounding box jumps, increasing cals/hr on the rower 

3/11/2016

I had a late change in my work schedule and I had to go in an hot earlier than anticipated. I shortened or cut out some stuff from today to make sure I'd make it into work on time. 

A. Split Jerk x8 - 225lbs

Some were pretty good, others were ugly. My shoulders felt weak today. 

B. 5min EMOM - 3 Push Jerks @ 185lbs

C. 5min EMOM - 3 Bar MU

These were ugly. I felt like my shoulders were very internally rotated when I was pressing out at the top. The transition was pretty ugly as well, I ended up failing 2 of them. These just felt weird. I'm dreading this open workout. 

Assault Bike Work

:06 @ 100%

1:24 Easy Pace

x8

20:00 @ 275 Watts

3/9/2016

A. Front Squat - 4,4,2,2
225 - 225 - 255 - 275

B. 6min EMOM - 5 Power Snatches @ 115#
Snatch EMOM

5 Sets, 2:00 rest
10 Deadlifts @ 225#
12 Thrusters @ 95#
300m row @ 85%

Each round was around 3min, unbroken on the barbell, 1:45-1:48/500m pace on the row

3/8/2016

A1. 7 Strict + 14 Kipping HSPU x4, 1:00 rest

1:51 - 7 - 7/7

2:09 - 7 - 7/7

2:28 - 7 - 7/7

3:38 - 6/1 - 5/4/5

A2. 4x6 MU, 3:00 rest

:27 - :25 - :26 : 26 all unbroken

1k Row @ 3:55 pace

:30 rest

X3

3:00 rest

X2

3/5/2016

A. 1 Snatch every 1:30 x10

135 - 155 - 155 - 155 - 155 - 155 - 155 - 155 - 155 - 165

These went very well today. Missed one at 155 and immediately made one right afterward. After these I hit one at 185, it was probably the best snatch in the history of Olympic weightlifting. 

B. 5min EMOM - 3 Cleans at 185

This is obviously not the complex you had programmed but I wasn't feeling heavy power cleans/hang squat cleans today. I also wanted some practice moving 185 in preparation for the open. These weren't touch n' go but I did them as quick as possible. 

C. 7min EMOM - 10 Thrusters at 75#

I skipped the power snatch/box jump/row portion. The snatches started tearing up my hands. 

3 sets

30 Wall Balls

15 Box Jumps

15 Calls Assault Bike

Went unbroken on the wall balls

3:25/~380 Watt Avge for round 1

3:11/~415 Watt Avge for round 2

3:04/~440 Watt Avge for round 3

3/4/2016

A. Split Jerk x4, 2:00 rest

225 - 235 - 235 - 235, cut these down to 4, I was worried about getting everything done before I went into work 

B1. 4x5 MU, :20 rest

UB on all of them

B2. 4x14 kipping HSPU, 3:00 rest

UB (:32) - UB (:35) - UB (:43) - 5/4/5 (2:16)

Pretty happy about getting 3/4 unbroken

Assault Bike

:06 @ 100%

:54 Easy

x10

5:00 rest

:12 @ 100%

2:18 easy

X6

Wattage peaked above 1300 for all intervals 

3/2/2016

A1. 3x3 Back Squat; 2:00 rest

256 - 275 - 295

A2. 3x3 Deadlift; 2:00 rest

315 - 335 - 355

7min EMOM

20 Dubs

3 MU

Unbroken on everything

5 Sets, 2:00 rest between sets

20 Cals Assault Bike

15 Wall Balls

10 T2B

2:01 - 2:01 - 2:20 - 2:41 - 2:41

Ouch town, population my quads

3/1/2016

CARs

3x40' HS Walk, :40 rest

:39 - :30 - :34

1 Legless + 1 regular rope climb x3, 2:00 rest

:19 - :19 - :19

2 Sets, 15:00 rest

:40 Assault Bike @ 95%

:20 rest

7:45 2k Row

This was probably one of the most challenging mental workouts I've over done. Brannen, I hope you stub your toe on a Lego and get a paper cut between your toes.