3-17-14

3-17-14

Open Workout 14.3
137 Reps 6:51 tiebreak - One more rep this time.  I went faster out from the start and did the feet at 275 differently and I got to 315 with a few more seconds.  I the set at 275 all in sets of 3 mostly, this saved my back at least from fatiguing as quickly.  I'm happy that I got at least one more rep.  

3-18-14

A.  Split Jerk; 1 Rep on the 30 sec for 30 Reps @ 70% 1RM( 203lbs)
Complete @ 205lbs - The weight felt good, I was working on my foot placement on the jerk mostly. That is still the biggest inconsistency especially under fatigue.  

B.  Push Press;  5,5,5,3,3,3; Rest 2 min
5 @ 135lbs;  5 @ 165lbs;  5 @ 175lbs;  5 @ 185lbs;  3 @ 195lbs;  3 @ 205lbs;  3 @ 215lbs - I know that this is a deload cycle through the end of the Open so I tried to keep it as that.  I probably could have gone heavier on both the sets of 5 and 3, but they were tough and felt good for today.

+
5 Sets @ 100%
30 Wall Balls
10 Burpee
row Sprint 20 sec
--Rest 4 min--
1:55 - 8 Cal;  1:56 - 8 Cal;  1:55 - 8 Cal;  1:53 - 9 Cal;  1:51 - 8 Cal - All WB were unbroken, the burpee felt pretty slow at first and the getting onto the rower ate a few sec.  This was pretty fun though.  

3-19-14

A.  Muscle Ups; 1 Rep on the 30 sec for 25 Reps
Complete - This was pretty east and I just thought of it as more of a warmup/prep for the rest of the workout.

B. Front Squat; 8-10 x 5; Rest 2:30
10 @ 185lbs;  10 @ 205lbs;  10 @ 225lbs;  10 @ 235lbs;  10 @ 245lbs - The last 2 reps at 235 and 245 got tough because of heart rate and breathing.  

C.  Double Unders;  AMRAP sets of 15 Unbroken in 6 Min
17 - This felt good I only tripped up on 2 sets.  I didn't know it but one of my buddies videotaped me in the middle of this.  Watching myself from behind it was surprising how much more moor I do with my right hand - definitely not balanced between the two.  

+
Airdyne 4 Min for Max Cal
113 Cal - This was tougher than normal.  The first 30 sec felt pretty good, then my quads and glutes just blew up, so I started to push and pull harder w my arms and I very soon felt the DUs and MUs.  I would have liked to have gotten more cal, but it is what it is