March 24th-30th Open week 5

Monday

Open workout 14.4 re-do- 200 reps- made it back to the rower but as time ran out the cals rolled over

Tuesday

A. Back Squat 1 rep OTM for 5 min (90% of max)- 337- weight was ok, 
B. strict press. 2,2,2,1,1 rest 2-3 mins-155(2), 165(2), 170(2), 185(1)x2 
C. 7 min AMRAP- - 81 reps
3 thrusters 115#
3 bar facing burpees
6 thrusters
6 bar facing burpees
9...
9...

Wednesday
A. snatch pull. power snatch- build to a tough set- 195
B. squat clean, build to a moderate set- 285
+
10 min AMRAP- 19 muscles ups
60 burpees to 6"
30 shoulder to overhead 135#
AMRAP muscle ups
* 6/10- wasnt feeling to hot today, felt sore and tight

Thursday

Friday

Saturday-
Open workout 14.5- 13:43


Sunday

march 17th-23rd Open week 4

Monday
Open workout 14.4 re-do - 130 reps- felt ready good considering i didnt want to re-test. think i have more in the tank
+ 15 min AD

Tuesday
A. Back Squat 1 rep OTM for 10 Mins @85%- 315 no misses- felt good, keep knees out
B. Strict Press. 2-3 reps x 3 sets rest 2 mins- 165x3, 175x3, 180x2
C. 16 min EMOM- all reps were unbroken
1st min - 155 thrusters 5 reps- completed in under 14sec per round
2nd min- 5 Muscle ups- completed under 16sec per round
* this was a fun one. though this was going to really tough for me, but it wasn't to bad. focused on breathing throughout the thrusters so i wouldn't gas out. muscles up felt really smooth  

Wednesday

A. OHS , build to a tough set-  255#
B. Split jerk. 1 OTM for 10 mins @ 225#- no misses 
+
Airdyne 60 sec @ 85% - total cals = 317
Airdyne 60 sec @ 50%


Thursday

20 min z1 + mobility


Friday

Open workout 14.4-
14 Min AMRAP- 199 rep
60 cal row
50 toes to bar
40 wall balls 20#
30 cleans 135#
20 muscle ups
* felt really good going into this workout. probably could of gone a little harder, tried to play it safe so i can be fresh  for the muscle up, failed to lock out my last rep


Saturday

100 turkish get ups for time 16kg#- 25:25

March 10th-16th Open week 3

Monday-

Open workout 14.2- 203 reps, improved a good amount, really focused on keeping my butterflys more fluent and go UB on the OHS ( got more in me)

+ 30 mins Z1

Tuesday

A. Back squat. 2 OTM for 7 mins @ 80%- 295, no failed rep
B. Strict press. 1.1.1 x 3 rest 2 mins- 145,155,165
C. 5 thruster OTM for 10 mins @ 135#- no misses, all set were with in 12sec, could of keep it going

Wednesday

A. Snatch Balance, build to a single- 245
B. Push press. Split Jerk, build to a single-235
+
2k row at moderate effort, rest 5 x 2- 7:57.3, 7:53.8

Thursday

20 min Z1

Friday

Open workout 14.3- 110 reps, back held up better the excepted,  got a few no reps on the box jumps, didnt lock out the hips, had to stop a few time to fix plates on the bar

+ 20 min Z1 and some core work

Saturday

20 min @ 75%- 7 rounds
20 cals airdyne
20 box jumps (step up)
10 GHD sit ups

March 2nd- 8th Open week 2

Monday
Monday

Open workout 14.1-  didnt do as well as the first time i hit it. felt like i was doing well until the third round where my feet started causing a problem. 

Tuesday

A.20 min Z1 airdyne
+
B. 5 Muscle ups OTM for 5 mins- no misses
C. 5 Deficit HSPU OTM for 5 Min- no misses
D. 30 HSPU for time- :43 sec

Wednesday

A, Back Squat. 3 rep OTM for 7 mins (70%)- 260- pretty easy no misses
B. Power snatch. OHS, build to a single- 195
C. BTN split jerk, build to a heavy single- 285
D. 10 sets- total cals- 340   
1min AD @ 90%- - held between 75- 80 rpms
1 min AD @ 50%- held a 50 rmp

Thursday

20 min z1 + mobility

Friday

Open workout 14.2- 190 reps-  broke a couple of time on the OH, grip was going 
+ 30 min AD z1

Saturday

20 min @ a moderate effort:- 5 rounds + 30 cals + 7 BJ
30 cals AD
20 Box jumps 24" (step down)
10 GHD sit ups