31 March

Training (2p)

10 deadlift 315#
run 400m @85%
rest 2 min
x5
*Complete, all between 2:16-2:19

+

10 hang power clean 205#
Airdyne 90 seconds @85%
rest 2 min
x5
*Complete, average watts between 350-370 on Ass Bike

*Still pretty sore from 14.5, felt better after completing the work. Mostly just triceps. 

28 March

Training (5p)

Open WOD 14.5
For Time
21 Thrusters
21 Bar Facing Burpees
18 Thrusters
18 BFB
15 Thrusters
15 BFB
12 Thrusters
12 BFB
9 Thrusters
9 BFB
6 Thrusters
6 BFB
3 Thrusters
3 BFB
*11:20

*This was about as fast as I can get through this amount of work. 

26 March

Training (2p)

A1. 15 PJ for time @ 185#, rest 1m, x4
*All 4 sets u/b and 20-23 seconds

A2. 25 C2B for time, rest 3m, x4
*10-9-6/13-6-5/19-6/16-9

3 RFT
12 Cal Row
8 Over the Row Burpees
*18:09
*Partner WOD, P1 does 3 Rounds of 12 and 8, then P2 does 3 Rounds of 12 and 8...that is 1 round. 3 Rounds for time. 

25 March

Training (330p)

Rested Monday after the thrashing that took place on Saturday

A. Squat Clean; 20 Singles >80% 1RM, rest 2m
*225/245/265/265/275/275/275/285/285/295/295/295/295/300/300/305/305/305/305
*No misses
*Did this using about 90 seconds of rest, got pretty spicy towards the last 6 or so. My strength is definitely down from before the knee surgery but I feel like my 85% capacity is pretty solid and won't hold me back too much. 

B. 30 Squat Snatch For Time @ 155#
*3:55
*Did all singles to see how it compared to two weeks ago (3:43). My legs were crushed from the cleans going into this but was able to get within 10 seconds of last time which is solid for me. 

3 RFT
250m Row
6 PC (155#)
12 HSPU
18 KBS (96#)
*8:31
*U/B on all, KBS got really tough last round as did the HSPU. 

22 March

Training (12p)

22-Mar
For time:
100 hspu
90 double unders
80 burpees
70 calories airdyne
60 push press 135#
50 GHD sit ups (alter volume here if necessary)
40 Power snatch 135# (all of this with same bar)
30 power clean and jerk 185#
20 deadlift 315#
1k run
*47:31

*This got pretty brutal around the GHD timeframe....everything after that was fairly miserable. 

21 March

Training (5p)

14.4
14m Amrap of: 
60 Cal Row
50 T2B
40 WB
30 PC (135)
20 Muscle-Ups
*1+6 Cals

*This actually was going pretty well but just couldn't put Mups together fast enough. Felt fine off the row and went 18/28/36/44/50 on T2B. Easily U/B on Wallballs and felt fine going to Cleans. Did 5s on the Cleans and started to get HR up a bit on the last 10 or so. Went to Muscle-Ups and did 5-8-10-13-15-17-19-20. Probably could have saved about 30 seconds if I could have hit 3 on the last set instead of 2-1. Either way, felt good about the score and I can tell my Muscle-Ups have come a long way. Still have some work to do. 

19 March

Training (230p)

Run 400m @85-90%
rest 2 min
x12
*1:35
*1:32
*1:32
*1:32
*1:32
*1:33
*1:33
*1:32
*1:33
*1:34
*1:31
*1:33

*These actually felt pretty good today, first time we have run repeats in a while.  1:30s are by no means blazing but for 240# and a recovering knee, I will take these all day long. Breathing wasn't an issue and was able to recover quickly. Feet were sore from not being used to running but overall solid today. 

18 March

Training (2p)

Back was still a little tight from the weekend so decided to do our gym programming for the day. 

A. Max load of complex
DL-HSC-5 PJ-5 FS-1 PJ
*245

B. 10-8-6-4-2
HSPU
C2B
S2O (135)
*3:43
*Felt fine here, triceps got smoked quick but did everything u/b with minimal rest

16 March

Training (2p)

A. Squat clean; build to a 4rm tng
+
6-->1
Squat snatch 155#
muscle up
*5:36
*This felt good, all Muscle-Ups U/B and went u/b on snatches 6,3,2 and some singles and doubles to get my HR down on the 5,4. 

rest 15 min

5 rounds for time:
10 thrusters 135#
10 CTB pull ups
*6:57
*This hurt pretty good after the first workout. Everything U/B except for 3rd set of thrusters, went 6/4. 

15 March

Training (12p)

For time:
Run 1 mile with weighted vest
*6:59 (used a 12# Vest)

Row 2k
*7:20

300 double unders
*3:50

Airdyne 300 calories
*13:23 

*32:31 Total time

*This was pretty brutal following 14.3

14 March

Training (5p)

14.3

8m Amrap of DL and Box Jumps
*151

*Felt fine here, back was sore but this didn't start to hurt until the last 45 seconds or so. 

12 March

Training (3p)

5 sets for max reps:

1 min airdyne calories
*51/51/46/42

rest 30 seconds

1 min toes to bar
*26/25/25/22

rest 30 seconds

1 min row calories
*25/25/23/22

rest 30 seconds

1 min OHS 135#
*17/17/16/17

rest 30 seconds

1 min max reps tire flips (heavy)
*11/11/10/11

rest 5 min bw sets


*Completed 4 rounds and then jumped in on a 400m Farmers Walk with Ginny and LB. I used 2 Poods and went U/B in 3:17. 

*Workout felt good today, never felt terrible and was pretty recovered after each 5m rest period. 

11 March

Training (12p)

A. Deficit deadlift @31x1 (2-3" elevation); 4-5x5; rest 3 min
*315/345/345/365(x4)/365(x4)
*Deficit made this rough

B. Split jerk clusters 1.1.1x3; rest 15 seconds/rest 2 min
*Felt terrible here, dropped to 225 and just tried to work technique. 

+

10 tng power snatch 115#
10 bar facing burpees
10 box jumps 24"
rest 4 min
x4 sets
*1:46/1:28/1:28/1:24

10 March

Training (2p)

A. Squat snatch; build to a tough single
*Built quickly to 240

B. 30 squat snatch for time 155#
*3:36
*Not sure what my previous time was on this but I am pretty certain this is the fastest I have done this. 
*6-5-4-3-2-Singles

+

1-2-3-4-5-4-3-2-1
unbroken muscle ups
unbroken front squat 225# (from floor)
*7:02
This got tough in the middle but didn't start to really hurt until the last minute or so. 

8 March

Training (12p)

For time:
50 deadlift 315#
*10 then 6s
400m farmers walk 2 pood/hand
*Dropped twice
4 Lap Prowler Push (90#)
*12:38

7 March

Open Workout 14.2

OHS + C2B

263 Reps

*C2B continue to feel strong. Went U/B on OHS all the way. U/B on C2B for 10s, 12s, and 14s. Started to break at 16 and still felt alright. Recovery still feels good on these workouts, not sure if I am just saving some and that is why it doesn't hurt as bad or what. Felt fine about 3 minutes after the workout. Grip was pretty crushed. Being as heavy as I am, this is probably the ceiling for my score on something like this. 

Feb 20th - 5 March

Talked with Max and we have cut down the volume and won't do any sort of volume build, just going to try and maintain what we have been doing and see what happens to the UC since we have removed some of the stressors. Still training hard, just no doubles from March - May and limited volume. 

Here is what we have been up to

18-Feb
Airdyne 30 second @85%
airydne 30 seconsd @50%
x30
*complete


19-Feb
AM
4 rounds for time:
20 thrusters 155#
20 power snatch 95#
*19:56

PM
For time:
Row 2k
100 wall balls
30 hang power clean 225#
*16:42

20-Feb
OFF

21-Feb
For time:
50 S2O 205#
30 muscle ups
10 wall walks
*14:24

22-Feb
For time:
100 CTB pull ups
100 wall balls
100 hand release push ups
100 double unders
14:32
*Did this in 5 Rounds of 20's
23-Feb
OFF

24-Feb
A. Power snatch; 4 singles @85% 1rm; rest 90 seconds
*Built quickly to 205 and then hit it for singles

+

10 tng deadlift 275#
row sprint 20 seconds @100%
rest 3:30
x5
*Row Sprints were 1:15-1:18 average
25-Feb
Airdyne 20 min
row 20 min
Both @z1 pace
+
Mobility work
*Complete


26-Feb
A1. Push press 5x5; rest 1 min
*215/225/225/235/240
*Felt strong, all TnG

A2. Toes to bar; 8 unbroken x5; rest 2 min
*Easy
+
3 rounds for time:
10 burpees
50 double unders
*2:41

27-Feb
OFF

28-Feb
10m Amrap:
30 DU's
15 PS (75)
*390 Reps
No mistakes on DU's, went U/B on PS through 6 rounds. A little more there, recovered quickly so I know I could have pushed a little harder. This is about 30 reps better than 2011. 

1-Mar
A. Squat clean; 7 tough singles; rest as needed
*Worked up to 310#

+

10 min amrap:
30 wall balls
5 muscle ups
*5+17 WB (all u/b)

rest 10 min

10 min amrap
15 OHS 115#
15 CTB pull ups
*5+10 OHS (all u/b)

rest 10 min
10 min amrap:
5 squat snatch 155#
10 toes to bar
*6 Rounds

2-Mar
OFF

3-Mar
for max reps:
1 min burpees (27/22/23)
rest 30 seocnsd
1 min power snatch 135# (12/12/12)
rest 30 seconds
1 min row calories (24/25/24)
rest 5 min
x3 sets

Rest 5m

1k Row
30 KBS (2)
30 C2B
*5:45

4-Mar
5 sets:
Run 400m @85-90%
20 hspu
rest 2 min
*Runs were 1:39-1:42 and HSPU were all U/B
*Times were 2:18

+
4 sets:
Run 400m @85-90%
20 CTB pull ups
rest 3 min
*Runs were 1:42-1:44 and C2B were all U/B