Mar. 12th

Week 2 / Day 4

Deadlift @11x1, 3 reps @65% RM (345) per min x 7mins
@296#'s Completed
+
1 Tough Power Clean and Overhead every 30sec x 20 Total Reps
@225#'s Completed
+
AMRAP in 10mins:
70 Wall Balls- 20#'s
50 CTD Burpees to 6" OH
AMRAP Thrusters @135#'s in remaining time
Score: 25 reps

Notes:

- DL felt good
- PC to OH was tough for me. I'm pretty sure that has been slicker.
- As for the tester, WB's UB (2m15s). Burpees done with 4m20s left. Thursters were done in 3's, my shoulders were shot by this point. I'm pretty pleased with my score.

Mar. 11th

Week 2 / Day 3

Back Squat @20x1, 5 reps @72% RM (345) x 4 sets, rest 2mins
@248#'s Completed
+
AMRAP in 7mins:
10 Box Jumps- 24"- stepdowns
3 Ring Muscle-ups
Score: 8 Rds + 10 + 1 rep
- rest 7mins
AMRAP in 7mins:
10 CTD Burpees 6" OH
10 T2B
Score: 5 Rds + 2 reps

Notes:

- BS felt good
- BJ / MU couplet I did pretty good on for myself
- Bur / T2B couplet was hard, my T2B were shot by Rd 3

Mar. 10th

Week 2 / Day 2

30mins @moderate effort
30 cals Airdyne
20 KBS- 16kgs
10 Step Down Box Jumps- 24"
Score: 9 Rds + 30 + 20 + 8 reps

Notes:

- Kept the AD above 20mph

Mar. 9th- Open 14.2

Week 2 / Day 1

Mobility Work
Completed
+
Build to a moderately tough OHS for a single- work on a narrower grip
Got up to 185#
+
Couple of reps at:
OHS- 95#'s
CTB Chin-ups
Completed
+
"Open 14.2"
OHS @95#'s
CTB Chin-ups
Score: 182 reps

Open 14.2 Video

Notes:

- I'm just not in optimal form
- So far I've accumulated more points in the ranking in 2 workouts then all of last year.

Mar. 6th

Week 1 / Day 6

Power Snatch, 1 Moderate effort rep per min x 10mins
@185#'s Completed
+
Power Clean, 1 Moderate effort rep per min x 10mins
235#'s Completed
+
10mins @high effort:
10 Power Clean @135#'s
10 CTD Burpee Box Jumps- 24"
Score: 5 Rds + 10 + 3 reps

Power Clean / Burpee Box Jump Video

Notes:

- The Power Snatch felt good

- Power Clean felt good as well, no issues for either of them

- The Couplet was tough on the breathing, especially during the burpees

Mar. 5th

Week 1 / Day 5

Front Squat @20x1, 5 reps @70% RM (295) x 3 sets, rest 2mins
@206.5#'s Completed
+
EMOM x 10mins
1st- 10 T2B
2nd- Shoulder to Overhead @135#'s
Completed
+
2K Row @75% (1m55 / 500m)
Time: 7m35.1     Avg/500m = 1m53.8

Notes:

- FS felt good, strength is coming back
- T2B felt easy and smooth
- STO was smooth but I can see this exercise getting my breathing/HR up over a period of time and lactic in the quads.
- Rowing was good, kept to the pace Mike wanted

Mar. 4th

Week 1 / Day 4

30mins Moderate Effort:
500m Row- sub 2m10s
50 DU
1min Front Bridge
15 KBS- 24kgs
Score: 6 Rds + 110m

Mar. 3rd

Week 1 / Day 3

Deadlift @11x1, 3 reps @60% RM (455) per min x 10mins
@275#'s Completed
+
5 Tough TnG Shoulder to Overhead per min x 5mins- bar taken from floor
@205#'s Completed
+
15mins @high effort:
15 Wall Balls- 20#'s
12 CTD Burpees to 6" OH
9 CTB Chin-ups
Score: 6 Rds + 15 + 7 reps

Notes:

- DL felt good
- STO were really good, pleased with the 205
- The Aerobic piece was really tough, my breathing was terrible especially on the burpees.

Mar. 2nd

Week 1 / Day 2

Back Squat @20x1, 6 reps @67% RM (345) x 3 sets, rest 2min
@231#'s Completed
+
15 Ring Muscle-ups
Time: 1m27s

Ring Muscle-ups Video

+
15mins @high effort:
15 cals Airdyne
15 Box Jump- 24"- step downs
Score: 10 Rds

Notes:

- First time doing Back Squats, this was the exercise that tweaked my SI Joint a month ago. I wasn't being too aggressive on the lifts but it started feeling better by set 3.
- For the MU's this wasn't my best time. Previous best was 1m10s
- The couplet really rocked my quads. Still not recovered from yesterdays Tester.
- Coming off of a night shift and I got a 3.5 OT Call-in this morning, so I didn't get a nap today. Its tough to turn down Double Bubble.

Mar. 1st Open 14.1

Open 14.1

Not for time:
2000m Row- 75-80%
10 Power Snatches @75#'s (game speed)
30 DU's
rest as needed
5 Power Snatches @75#'s
15 DU's
+
Open 14.1
AMRAP in 10mins
30 DU's
15 Power Snatches @75#'s
Score: 323 reps (7rds + 8 reps)

Open 14.1 Video

Here's my video for 2011 Open 11.1 for Shit and Giggles

Open 11.1 Video

Notes:

- I'm pleased with the improvement, score should've been better if my plates didn't break.

- Aerobically I'm not there yet, that SI Joint injury set me back on that progression but its coming. 

- Strategically I did handled the Test good

- DU's were the biggest let down, inconsistent 

- Thanks CJ Martin CF Invictus for posting a good Competition Warm-up