Mar. 13th

A1. DL @20x1, 3-3-2-2-1-1, rest 2mins
355, 365, 375, 385, 395, 405
A2. CG Bench Press w/ Chains @20x1, 2-3 reps x 6 sets, rest 2mins
215(3), 220(1), 215(2), 215(1), 210(2), 205(2)
B. Power Clean and Push Jerk, 3 TnG per min for 5mins, start @155#'s and increase weight every min
155, 165, 175, 185, 195
C. HSPU, 5 UB reps per min for 10mins
Strict (Kipping) 5, 3, 2, 1(4), (5), (5), (5), (5), (5), (5)
D. Squat Snatch tech @135#'s, 1 perfect rep per 30sec for 5mins- Focus on 3rd Pull
Completed


Notes: Form on the DL was good till the 405#'s. For the HSPU my shoulders were gased from the BP and PJ, I added the kipping into it to make sure I was getting some reps.

Mar. 12th

Airdyne Sprints- ALL OUT EFFORT, 5 sets x 20sec, rest 4mins b/t sets
Completed, every set the sprints were in the 35mph range
+
Rows- 300m @95-97% effort x 3sets, rest 6mins b/t sets
(time/avg 500m)
1. 52.3sec / 1m27.1
2. 52.3sec / 1m27.2
3. 52.4sec / 1m27.4
+
DU's, AMRAP in 1min x 5 sets, rest 1min
1. 92 reps
2. 84 reps
3. 73 reps
4. 83 reps
5. 88 reps

Notes: Felt pretty good about this workout even though I had a terrible sleep at work last night. I believe the DU's are some of the best scores I've done so far.

Mar. 11th-Open WOD 12.3

Open WOD 12.3

15 BJ's- 24"
12 PP- 115#'s
9 T2B

Score: 9rds+15+9

Workout Video

Notes: My game plan going into this was to do a Rd every 1m30s. So as you can see in the video I rested for a couple of seconds b/t Rds. I started to die out around Rd 3 (especially on the PP), should've adjusted my intervals but instead I turned on the blinders.

Mar. 9th

Handstand Walk Technique- about 20mins
*Notes: Literally technique work haha, first time practicing. Just stuck to doing front rolls and trying to balance freestanding near a wall.
+
Swim- 25m every min for 40mins
Lap were around 19-20sec

Mar. 8th

15mins of work @ high aerobic effort:

Row- 300m
50 DU's

Score: 7rds + 100m

Rest 5mins

15mins of work @high aerobic effort:

Row- 300m
15 BJ- 30" (step downs, alt legs)

Score: 6rds + 300m + 6 reps

Mar. 7th

Part 1:

21, 18, 15, 12, 9, 6, 3 rep rds for time of:

C+J- 95#'s
BJ- 24"

Time: 11m24s

Rest 6+hrs

Part 2:

21, 18, 15, 12, 9, 6, 3 rep rds for time of:

DL- 185#'s
WB- 20#'s

Time: 9m04s


Part 1 notes- stupidly I just attacked this and lost control, too many breaks, I was unable to control my breathing. Zero strategy.

Part 2 notes- came into this with a strategy of breaking the rds into 11/10, 9/9, 8/7, 6/6, 9, 6, 3. I was able to control my breathing and I wasn't taking huge breaks. Felt good on this but I have no idea if the time was decent or not.

Mar. 6th

Part 1:

A. Power Clean Cluster, 1.1.1 x 3 sets, rest 5mins
245, 255, 260
B. Hang Power Cleans, 5-5-5 x 3 sets, rest 5mins
205, 215, 225
C1. DL @11x1, 5 reps x 3 sets, rest 3mins
315, 335, 355
C2. Depth HSPU, 3-5 reps x 3 sets, rest 3mins
(Plates for height)
(45) 5 reps, (45,25) 5 reps, (45,25) 4 reps

Rest 6+hrs


Part 2:


3 sets @high aerobic effort:
30 WB- 20#'s
30 KBS- 24kgs
*2min rest b/t sets
1. unknown, forgot to reset timer  
2. 2m09s  
3. 2m09s
+
rest 10mins
+
Row 750m x 3 sets @high aerobic effort, rest 2min b/t sets
1. 2m30s
2. 2m38s
3. 2m36s
+
rest 10mins
+
3 sets @high aerobic effort:
20 Push-ups
20 SDLHP- 65#'s
20 BJ- 20"
20 Air Squats
*2min rest b/t sets
1. 2m04s* (accidentally did 19 PU)
2. 2m03s
3. 1m59s

Mar. 4th

3 sets of: @95-97% effort

20 Thrusters- 40# DB's
20 CTD Burpees
0.5 miles of Airdyne
*rest 15mins b/t sets

1. 2m59s
2. 2m29s
3. 2m54s

Mar. 3rd- Open WOD 12.2

A. Clean and Jerk, build to a heavy single- no failures
245#'s
B. Power Snatch, build to a 90% RM- Quickly
202#'s
+
Open WOD 12.2

30 Snatches- 75#'s
30 Snatches- 135#'s
30 Snatches- 165#'s
AMRAP of Snatches- 210#'s

Score: 78 reps
Open WOD 2 Video

Mar. 1st

Swim- 25m every min for 40mins
Completed