Week 14

21st
Off

- OR -

6 Sets @ recovery pace-
250m Row
25 DU
12 cal AB
rest walk 90 sec btw sets

22nd

at the RZ1 new gym...no electricity or heat...but okay..A. Push Press + Power Jerk; 1.1 x5; rest 2 min- increasing weight, moderate build

55, 75, 75, 85, 95

B. 8-10 minute Pistol Practice- Add weight with KB if possible

Got this and used small KB...like 3 - 15 pounds
+
3 Sets @ 80%, 90%,100% Increasing Effort
8 cal Assault Bike
10 Thrusters- 65#
12 Burpees
rest 3:00 min btw sets

23rd

at LA FitnessA. Power Snatch + OHS; 1.3 x3-5; moderate weight, form driven

Did final just 75...snatch form okay..

B. 10 min EMOM-
odd: 6-8 S2OH- 65#
even: 8-10 Box jumps- 20"

Felt good...figured it out...
+
2 Sets-
300m Row @ 110%

Right into

700m Row @ Easy Pace

Rest 3-5 min btw sets

24th- Off

25th
Open 16.5

time: 17:59

26th
Off

- OR -

Walk 15 min
Bike 30 min
+
Mobility and dynamic work to recover from open

Definitely sore...but mobility good...

27th
16.5 Redo

- OR -

Off

Week 13

14thA. Snatch; 1.1 x5 sets; rest 2-3 min

55, 75, 75, 85 (only got 1), 85 (got it with better form)
+
14 min AMRAP @ 85% Effort
45 DU
8 pull ups
6 burpees to plate
4 snatches- 55#

3 rounds and 13 reps

15thA. Split Jerk; 1 rep every 2 min for 5 sets; stay moderate weight, feel good
B. Dbl KB Front Rack Reverse Lunges; 30 sec max x3 sets; rest 2-3 min
75, 85, 95, 105, 115
+
3 Sets @ 85, 90, 95% Increasing Effort
12 Thrusters- 65#
8 Wall Balls- 14# to 9'
8 cals Assault Bike
8 Wall Balls- 14# to 9'
8 calls Assault Bike
rest 3-4 min btw sets

wasn't sure how to exactly score...just did it

16thA. Overhead Squat; 3,3,3; reest 2-3 min; progressive, tough, but no misses

75, 95, 95...all from floor
B. 10 min EMOM-
odd: 4-6 HSPU
even: 6-8 Box jumps- 24"

Okay...did 4 reps per HSPU...strict..
box jump they painted the boxes and I didn't rust the new paint because it is very slippery...so I went with the old 23 inch and then did an extra set with a plate for 24" ...felt confident
+
2 Sets- HIGH aerboic effort
AD 3 min @85-90%
rest 3 min
Row 3 min @85-90%
rest 3 min

did it...

17th- Off

18thOpen 16.4

Score or 145...

19th
Off

- OR -

5 sets @ recovery pace-
Row 300m
35 DU
AB 15 cals
rest walk 2 min btw sets
+
Get outside and relax

20th
16.4 Redo

- OR -

Of

Week 12

7th
16.2- Attempt #2

6 rep improvement!! 87!! 

Happy because I sucked at T2B last year and couldn't even do DU's last year
so...I was closer and will do even better!
Tie breaker: 2:57

8th
15 min Assault Bike
10 min Row
+
15 min General dynamic stretch
+
10-15 min cool down

didn't feel there was any score to post...

9th
A. Front Squat; 3,3,3; reest 2-3 min; progressive, tough, but no misses
135, 135, 145

B. 10 min EMOM-
odd: 4-6 T2B
even: 4-6 Box jumps- 20"

easy...got 6 reps each time and averaged in 15 - 17 seconds
+
3 Sets-
Row 400m - every 100m get faster, last 100m MAX
rest walk 4 min

Set 1: 1:50 and finished w/pace 2:09
Set 2; 1;44 and finished w/pace 2:09
Set 3: 1:48 adn finished w/pace 2:14
+
5-10 min Assault Bike @ easy, cool down pace

10th- Off

11th
Open 16.3

the 10 reps for Rx...

12th
Off

- OR -

All at EASY Pace
10 min Row
10 min Assault Bike
10 min Dynamic Stretch
+
Mobility Work- shoulders and hips

13th
16.3 Redo

- OR -

Off