A. Snatch; 2 on the 20 seconds for 12 reps @ 155#, 2 on the 30 seconds for 10 reps @ 175#, 2 on the min for 8 reps @ 185+
B1. Front Squat; 3,3,1,1; rest 45 seconds
B2. Deadlift; 3,3,1,1; rest 120 seconds
+
4min ARMAP:
15 hang power snatches @ 115#
15 S HSPUs
20 SDHP @ 115#
15 C2B
30 STOH @ 115#
(rest 1 min)
AMRAP 6 min, start from beginning
(rest 1 min)
For time, all of it from beginning
+
15min Row @ easy recovery pace
A. Completed. Last emom worked up in 10# increments to 215, missed 225. They all felt very good. much more consistency.
B1. 224, 245, 265, 285.....hadnt done in a while, was feeling this out, load was about right
B2. 275, 325, 375, 425.....no belt, tough but not too hard
Did have much time so just did for time portion. 4:42 - broke HPS 6/5/4, broke SDHP 5/5/5/5, rest unbroken, wanted to push at the end. trying to test limits when I feel comfortable.
Good training today. Felt good today.
Tuesday, March 13, 2018
Saturday, March 10th 2018
Recovery Work - Calf Focus:
- Contrast Therapy for calves (Ice/Heat Water or packs)
- Compression/Voodoo Floss
- Foam Roll/Light Massage
+
Assault 20 Seconds @ 95% effort
Assault 2:40 @ threshold pace
Assault 3min @ easy recovery spin
x5 sets
+
Any movement work you would like to do
Completed. Tried to hold 900-1000 watt for :20, brought back down to 275-300 during 2:40, hurt a bit but held on. this session was tough.
Did some movement/mobility for leg and shoulders
- Contrast Therapy for calves (Ice/Heat Water or packs)
- Compression/Voodoo Floss
- Foam Roll/Light Massage
+
Assault 20 Seconds @ 95% effort
Assault 2:40 @ threshold pace
Assault 3min @ easy recovery spin
x5 sets
+
Any movement work you would like to do
Completed. Tried to hold 900-1000 watt for :20, brought back down to 275-300 during 2:40, hurt a bit but held on. this session was tough.
Did some movement/mobility for leg and shoulders
Friday, March 9th, 2018
10min Cyclical @ progressive warm-up pace
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 18.3
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
good warm up, good execution. 695, which is 11RMU in 2nd round. I've got more to give. Starting to get more pissed off as The Open goes on. its a good pissed off. I haven't cared in several years, because i wouldn't allow myself. feel different now
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 18.3
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
good warm up, good execution. 695, which is 11RMU in 2nd round. I've got more to give. Starting to get more pissed off as The Open goes on. its a good pissed off. I haven't cared in several years, because i wouldn't allow myself. feel different now
Wednesday March 7th, 2018
Had to miss yesterday completely. so did a combo of Tuesday/Wed stuff.
A. Hang Squat Snatch + OHS; 1 complex on the 90 seconds for 10 sets
A. Deadlift; 4 tough doubles
B. OHS; 10 AFAP x 4 sets; rest 90 seconds bw sets
+
For Time:
100 Double Unders
25 Deadlifts @ 225#
20 Wall balls @ 30#
15 BBJOs
100 Double Unders
+
10min Easy Bike
B. OHS; 10 AFAP x 4 sets; rest 90 seconds bw sets
+
For Time:
100 Double Unders
25 Deadlifts @ 225#
20 Wall balls @ 30#
15 BBJOs
100 Double Unders
+
10min Easy Bike
A. messed up and took it from ground. worked up to 205 pretty easily. missed 215, then hit it,
A. 405, just felt like pushing it. most I've dl in quit some time. I use to be very good at this with a 525 PR, i could do that again.
B. completed. each set got smoother/faster all under :20
Tester - 5:24.....DUs unbroken, broke the DL, WBs unbroken, tried to move fast on BBJO.
Sunday, March 4th, 2018
A. Any open style strength touches you would like
+
Assault 10 Seconds @ 100% effort
rest 1:50
x2 sets
+
40/30/20/10 Cals of:
AB
Row
Ski
C2 Bike
rest 5min bw sets
*first set is 40 cals of each, second set is 30 cals each, and so on. Increase pace as you go.
+
Assault 10 Seconds @ 100% effort
rest 1:50
x2 sets
+
20min Cooldown and Breathing work
Only did the AB stuff and movement and mobility + 20min cooldown.. couldn't get to gym and just wanted to move.
+
Assault 10 Seconds @ 100% effort
rest 1:50
x2 sets
+
40/30/20/10 Cals of:
AB
Row
Ski
C2 Bike
rest 5min bw sets
*first set is 40 cals of each, second set is 30 cals each, and so on. Increase pace as you go.
+
Assault 10 Seconds @ 100% effort
rest 1:50
x2 sets
+
20min Cooldown and Breathing work
Only did the AB stuff and movement and mobility + 20min cooldown.. couldn't get to gym and just wanted to move.
Saturday, March 3rd 2018
A. Tall Jerk; 3x3; rest 2min
B - Split jerk doubles; 4 sets; rest as needed (crisp reps with speed - not max)
+
10min @ 7.5/10 perceived effort (smooth, continuous effort throughout)
20 Cal Row
50 DU
10 K HSPUs
rest 5min
10min
15 Cal Assault
5 Muscle Ups
12 Box Jumps Overs
rest 5min
10min
200m Run
15 GHDSUs
10 Db STOH @ 50#
A. 115 for all sets, left leg was bothering me from the DB squats.
B. Just worked up to 255, again left leg bothering me.
Just cycle work, was thinking I may redo 18.2 at this point, obviously didn't end up doing that.
B - Split jerk doubles; 4 sets; rest as needed (crisp reps with speed - not max)
+
10min @ 7.5/10 perceived effort (smooth, continuous effort throughout)
20 Cal Row
50 DU
10 K HSPUs
rest 5min
10min
15 Cal Assault
5 Muscle Ups
12 Box Jumps Overs
rest 5min
10min
200m Run
15 GHDSUs
10 Db STOH @ 50#
A. 115 for all sets, left leg was bothering me from the DB squats.
B. Just worked up to 255, again left leg bothering me.
Just cycle work, was thinking I may redo 18.2 at this point, obviously didn't end up doing that.
Friday, March 2nd 2018
10min Cyclical @ progressive warm-up pace
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 18.2
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
18.2 - 6:02.....didnt stop, just moved slow, in hindsight I paced waaaay too much. only took me :45 to change shoes and get first clean, just didn't trust myself for this kind of effort i guess
18.2a - 277......most i've cleaned in 2 years is 280. Can;t really be upset with this i guess.
I should have redone this workout, much like 18.1. All good.
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 18.2
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
18.2 - 6:02.....didnt stop, just moved slow, in hindsight I paced waaaay too much. only took me :45 to change shoes and get first clean, just didn't trust myself for this kind of effort i guess
18.2a - 277......most i've cleaned in 2 years is 280. Can;t really be upset with this i guess.
I should have redone this workout, much like 18.1. All good.
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