Wednesday March 30th

21min EMOM: 
Min 1: 3 BMUs 
Min 2: 8 TTB 
Min 3: 50' Waiters Carry

BMU- all sets unbroken 

TTB- 12-13 seconds every set unbroken 

Waiters Carry- 

first set 20lb,

 2nd-5th set 25lbs 

6th- 30lbs

7th-35lbs 

Wed March 16th

Wednesday, Mar 16
A. Push Jerk x2 + Split Jerk x2; 5 complexes to a max

Worked up to 150, felt good. 
+
Airdyne 10 Sec @ 100% 
easy spin 2min 
x6

100% goal was 92rpm

Easy spin over 50rpm

124 cal total
+

Airdyne 20 Sec @ 100% 
easy spin 3min 
x4 

100% between 84-86rpm

Easy spin over 45rpm

116 cal total

+

Airdyne 1min @ 100% 
easy spin 6 min 
x2 sets 

Set 1- 100% 20 cal

Set 2- 100% 18 cal

Total cal 89

16.3 first attempt

16.3 first attempt

Tuesday, Feb 16

Tuesday, Feb 16
A1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec 

-completed with no problem 
A2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec 
-completed no problem 

A3. Stability Ball Stir the Pots; 10 reps/each way x 4 sets; rest 10 sec 

-so hard but amazing!
A4. Hand Stand Walk; 40' AFAP x 4 sets; rest 10 sec 

-3/4 full lengths dropped once on 4th
+
5 Sets: 
Row 500m @ 1:58 pace
12 Burpee Box Jumps (20") 
rest 3min 

-found it hard to stick with a slower pace. Got better every round. First one my average was 1:56 then 1:58 average for the rest. Box jumps all unbroken and rebounded. felt super easy on 20" since I usually train 24 or 30. Got super sweaty

Monday Feb 15th

Monday, Feb 15
A. Squat Clean and jerk; 10 singles @ 85%; rest 2min bw sets 

170lbs (felt good) Missed ONE bottomed out
B. Front Squat; 6,6,6,4,4,4; rest 2:30 bw sets 

-155 (felt SO heavy but didn't miss any)
C1. False Grip Weighted Pull-up @ 21x1; 5-6 reps x 4 sets; rest 60 sec 

-10lb DB tough but got it done
C2. Bent over Thumbs down Reverse Flys; 10-12 reps x 4 sets; rest 90 sec 

-10lb DB good, I've never done anything like this before 
+
Assault Sprint 20 Sec @ 100% 
rest 3min 
x3

1- 12 cal

2- 13 cal

3- 12 cal
rest 5min 
Open Workout 13.4 
7min AMRAP: 
3,3...6,6...9,9 and so on
Clean and Jerk (95#) 
TTB 

-Finished round of 15 with 2 secs lefts on clock (definitely had more in the tank) my left teres minor is still giving me issues. I don't think it is too much to worry about but I definitely feel it, it's painful. Once I'm warmed up I'm okay but I can tell its there. 

Thursday Feb 11th

Thursday, Feb 11
A1. False grip supinated isometric hold (if you attain >10 seconds with the rings touching and bottom of the rings below clavical move to A2, if not, move to B)

-25 seconds
A2. Amrap unbroken strict muscle ups (if you attain 1 rep AND you also were able to perform 5 unbroken dips, move to A3, if not, skip to B)

-3 
A3. 3 min amrap muscle ups (start with big unbroken set)

-6 😣 set of 5 then kept failing. I think I have figured out the issue. 
+
B. Row - 500m rest 10min x2
(film the first 500m)

1- 140.3

2- 141.2