Sat 02JAN16

AM
A) AD 90 sec @90% Aer
rest walk 90 sec
x 8
rest 6 min
x 2

55 RPM

PM
A) Power Snatch- build to a single for the day – PERFECT mechanics from the blocks

230
– Blocks 3/4 of the shin up.
– Hit 240 but wasn’t as nice as 230.

B) Open 13.1

190 reps (completed the last set of burpees)

Snatches-
75: unbroken
135: 8/8/8/6 (these were quick)
165: 5/4/3/4/3/4/4/3 (something like that, definitely slowed a ton here)

– Was rushing to add plates to get atleast 1 Snatch at 210 but didn’t make it.
– Burpees burned the legs up more than I thought they would. I used a gymnastic mat to burpee on to make my target 6″. I think that made it harder on the legs.
Update Results

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Mon 27DEC15

AM
A) Row 500m @1:41 pace
rest walk 2 min
x 6
rest 5 min
x 2

1. 1:40.9
2. 1:40.7
3. 1:40.7
4. 1:40.6
5. 1:40.7
6. 1:40.4
7. 1:40.9
8. 1:40.8
9. 1:40.8
10. 1:40.8
11. 1:40.8
12. 1:40.7

PM
A) Open 15.1 and 15.1A

15.1
203 reps (6 + 23)
– 15 reps better than last year’s open!
– T2B: 8/7, 8/7, 6/5/4 until last round, 5/4/3/1/1/1
– DL: all unbroken
– Snatches: all unbroken.
– Grip really didn’t really go until the end when I wanted to rush back to the bar. Core was fine.

15.1a
315
– Hit 322 last year.
– Started with 295 and missed. Not even close. Forgot I needed to go lighter to prep the movement a bit.
– Went to 315 right away and hit it. Not pretty but got it.
– Third lift was 330. Couldn’t grip the bar at this point. Hit it with the hips and couldn’t hold on.

Sat 26DEC15

AM
A) AD 90 Sec @90% Aer
Rest Walk 90 Sec
X 8
Rest 6 Min
X 2

55-57 RPM

PM
A) Regionals Day 3 – HAVE Some Fun!

Event 6:
15:16

Row: kept above 1700 cal/h pace. Closer to 1800-1900 the whole time.
C2B: all 8/8
Strict def HSPU: 5/4, 5/2/2, 4/3/2, 4/3/2, 3/2/2/1/1- No fails.
– First 2 Rounds took just over 5 min. Row I got faster. C2B’s stayed pretty consistent. HSPU got alot slower.

Event 7:
1:54

– Failed the last fucking muscle up which screwed my finishing time. I think I just got excited towards the last couple MU’s and sped them up too quickly. Squat Cleans no problem.

Thur 26NOV15

AM
A) 12 Sets @Consistent Pace:
5 Bjsd – 24″
AD 10 Cals
5 Burpees
Row 10 Cals
Rest Walk 1 Min

1. 2:21
2. 2:17
3. 2:20
4. 2:14
5. 2:13
6. 2:14
7. 2:14
8. 2:12
9. 2:12
10. 2:12
11. 2:10
12. 2:12

PM
A) Snatch
Build To A Single For The Day, NOT A Max
B) FT:
30 SC – 225#

Scores:
A. 250
– Felt quick and snappy.
B. 5:32
– 1 rep every 11.66 sec average.

Sat 03OCT15

2:30 PM

OPTathlon 7.0

Leaderboard

Event 1 – Clean and jerk 1RM in 10 min

342

Event 2 – Broad jump

102.25″

Event 3 – Row repeats

1:24.0 and 1:27.8

Event 4 – Mystery event
“201”
20 burpees
9 hang power clean (135#/95#)
15 wall ball (20# 10’/14# 9′)
40 double unders
7 hang power clean (135#/95#)
20 wall ball (20# 10’/14# 9′)
40 double unders
5 hang power cleans (135#/95#)
25 wall ball (20# 10’/14# 9′)
20 burpees

6:12

Event 5 – AD 10 min for cals

176

Sat 26SEP15

9:00 AM
OPEX Testing 15.3
A. Every minute on the minute perform one squat clean thruster repetition; males begin at 155# adding 10# per minute until failure/females begin at 105# adding 5# per minute until failure; unlimited attempts per minute
+
B. For time
21-18-15-12-9-6-3
Thrusters 65/35#
Chinups

Scores:
A. 275
– Missed the press for 285 twice.
B. 5:40
– Unbroken on everything.

Notes:
– Still feeling slow and beat up a bit. My whole body is hurting.

PM
Swim 10 min
+
Swim underwater 25m – minimal breaths
rest 1 min
x 5
rest 5 min
Swim 25m @hard effort
rest 30 sec
x 15
rest as needed
Cool down 10 min

* Did not do the swimming. Biked around downtown Chicago for awhile in the evening.