Monday - March 30, 2015 Open Workout 15.5 Round Two

15.5 Open Workout - Round Two


27-21-15-9
Calorie Row
Thrusters (65lbs)


Time: Stopped at 8 min. Couldn't beat original time of 8:17.


Overall Placement for the 2015 Open when finished is 37 out of 11,255

Saturday - March 28, 2015

A. Power Snatch + Hang Power Snatch ; build to max for the day

55kg/121lbs

 

B. Power Snatch; EMOM x 7 x 2 reps at 65-70% of your max snatch

40kg/88lbs - not relevant.... too light I think

C. Clean Pull 3×3 @ approx 90% of your 1RM Clean

83kg/182lbs (90% of 93kg/205lbs)

 

E. 20 min on bike 

First 10 minutes 

:20 on hard 

:40 on easy 

Last 10 minutes, no hands, one constant recovery type pace 

F. Recovery Work from 15.5; prep for Redo for those attacking on Monday 

- Rolled quads, stretched back

Friday - March 27, 2015 - Open Workout 15.5 Round One

Open Workout 15.5


27-21-15-9
Calorie Row
Thrusters (65lbs)




TIME: 8:17


This was a gem

Tuesday - March 24, 2015

Completed in one session

A. Back SqT – Climb to 5RM for the day + 2×5 @ 90%
5RM: 105kg/231lbs

90%: 95kg/209lbs - did one drop set. Lower back. 

B. AMRAP 5:00 @ 70%- sustainable pace, think of it like a WOD / Warmup

5 Power Snatch’s (95/63)

10 Wall Balls 20/14 to 10′

20 Double Unders

rest 10 min, and set up for wod below

C. 

Row 30 Calories 

20 Burpee Box Jump Overs (24/20)

10 Thrusters (185/123)

rest 1 min

Row 40 Calories 

30 Burpee Box Jump Overs (24/20)

20 Thrusters (135/93)

rest 1 min 

Row 50 Calories 

40 Burpee Box Jump Overs (24/20)

30 Thrusters (95/63)
TIME: 26:05

D. Recovery Work
20:00 AB at consistent pace

E. TGU – 10 alt reps, 26lb KB

Monday - March 23, 2015 Open Workout 15.4 Round Three

A.

Attempt #3:

8-Minute AMRAP

3 handstand push-ups
3 cleans (185/123)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups - got 12 of these
9 cleans


etc....


REPS: 102 (3 no reps) | Tie Breaker: 6:43


B. Recovery AB
20:00 Minutes with Janelle and Lynn

Saturday - March 21, 2015 Open Workout 15.4 Round Two

A.

Attempt #2:

8-Minute AMRAP

3 handstand push-ups
3 cleans (185/123)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans


etc....


REPS: 95 (6 no reps) | Tie Breaker: 7:24


B. 4x3 Clean Grip Deadlift at 200lbs
B1. Super set with 2 Seated Box Jumps (30in)


C. 12 Back Rack Alternating Lunges (6 each leg)
60kg / 132lbs


D. 4 Rounds NFT
10 Butterfly Pull-Ups
20 GHDs

Friday - March 20, 2015 Open Workout 15.4

A.

8-Minute AMRAP

3 handstand push-ups
3 cleans (185/123)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans


etc....


REPS: 76 (20 no reps)


B. Back SqT – EMOM x 10 x 3 reps @ 60%
160lbs

Wednesday - March 18, 2015

A.  Back SqT – EMOM x 6 x 3 reps @ 70%

 85kg/187lbs (70% of 121kg/266lbs)

B. Shoulder to Overhead 3×10 @ 80% of 10RM 

55kg/121lbs - TnG until rep 8

C. Weighted Chinups 7 x 3

Ascended to 33.5lbs (started with 18lbs)

D. 4 Rounds – NFT – smooth movement

1 Legless Rope Climb (14’)

5 Double KB SqT Cleans (53/35)

10 GHD Situps

8 HR Burpees

10 KB swings (70/53)

E. 

21 min Row 1 min on @ 80%

Tuesday - March 17, 2015

Did the 6:30 PM class


A. Snatch + Hang Snatch; build to heavy in complex (power or sqt) - both Power Snatches

125lbs

B. AFAP– 1 bar, athlete changes weights                

10 Box Jumps Overs

20 Power Cleans (155/103)

10 Box Jumps Overs

15 Power Cleans (205/123)

10 Box JumpsOver 

10 Power Cleans (255/148)

10 Box Jumps Overs

5 power cleans (285/183)

TIME: 12:43 - not the greatest time but really wanted to get all 5 of the Power Cleans at 183lb

Previous 1RM Power Clean was 178

C. Reverse Hyper; 3x12 @ 33kg

D. 4 Rounds

30’ Waiters Carry Walk

15 Band Scap Squeezes 

1 min Plank Hold 

E. 20 min  :30 on hard   :30 on easy Rower 

METERS: 4,402

Monday - March 16, 2015 - Open Workout 15.3 Round Two

AMRAP 14:00
7 Muscle Ups
50 Wall Balls (9ft target)
100 Double Unders


Reps: 473= 3 Full Rounds + 2 Muscle Ups
1 Rep better then round one on 3/13/15


In 33rd in the Northeast after Week Three

Saturday - March 14, 2015

A. 3RM Bench
63kg/138.6


B. 500m Row x 5; 2:00 rest
1:51
1:52
1:56
1:59
1:59


C. 3 Rounds
15 Scap Squeezes
60' Waiters carry 30' each arm)
10 Good Mornings with bar
15 Weighted Sit Ups (30lbs)
10 Walker Lunges

Friday - March 13. 2015 - Open Workout 15.3

AMRAP 14:00
7 Muscle Ups
50 Wall Balls (9ft target)
100 Double Unders


Reps: 472 = 3 Full Rounds +1 Muscle Up

Wednesday - March 11, 2015

Warm Up:

3 Rounds – unbroken stations; but walking to and from, nice pace; WARMING UP

15 Wall Balls 

15 GHD Situps

30′ OH Walking Lunge (95/63)

30′ HS Walk

rest 1 min between rounds

A. Front SqT – 80% for 4×3

85kgs/187lbs (80% of 106kg/233lbs)

 

B. AMRAP 20 @70-80%

300m Row 

20 cal Bike

30 UB double Unders 

60’ Farmers Carry (70lbs)
ROUNDS: 4 + Row

 

C. OH Stability Recovery – 7-10 min
1.) 10 x 30' walks with 45lb bar overhead. Focused on tight core and neutral back
2.) Handstand hold practice

D. Recovery; foam rolled upper back

Tuesday - March 10, 2015

A. 3 Rep Power Clean (from high blocks-above knee) 4×3 @80-85% of your 1RM Hang Power Clean; rest 2:30 between

70kg/154lbs (roughly 80% of 170lbs)

B. Push Press ; build to heavy double in 12 minutes

70kg/154lbs

C. Every :30 perform (x) Strict HSPU x 7 sets. . keep the work ratio SHORTER than the REST ratio in each :30

6 then 3s. B didn't want high volume

D. @110%

10 Cal Bike 

5 Hang Power Cleans 185/123

5 Shoulder to Overhead 

10 No Push Burpee Box Jumps Overs  (24/20) 

rest 5 min x 3

1:45/1:53/1:59

E. DB SA row 7 reps x 4 sets each side; rest :30 between sides

40lbs

F. Assistance Work: 

Reverse Hyper 3x12 @ 30kg

BW Plank Holds :30 second holds with 15 kg on back

Monday - March 9, 2015 Open Workout 15.2 Round Two

Open Workout 15.2 (14.2 Repeat)


2014 Score: 139 reps
2015 Round 1: 202 reps
2015 Round 2: 238 reps


Every 3 minutes, for as long as possible:


0:00-3:00
2 Rounds of:
10 OHS (65)
10 C2B (65)


3:00-6:00
2 Rounds of:
12 OHS (65)
12 C2B


6:00-9:00
2 Rounds of:
14 OHS
14 C2B


Etc... following the same pattern until you cant complete within the time cap


0:00-3:00 (10s) - Complete
3:00-6:00 (12s) - Complete
6:00-9:00 (14s) - Complete
9:00-12:00 (16s) - Complete
12:00-15:00 (18s) - 18 OHS + 12 C2B


Total Reps: 238


48th in the Northeast after week two of The Open

Friday - March 6, 2015 Open Workout 15.2

Open Workout 15.2 (14.2 Repeat)


2014 Score: 139 reps




Every 3 minutes, for as long as possible:






0:00-3:00
2 Rounds of:
10 OHS (65)
10 C2B






3:00-6:00
2 Rounds of:
12 OHS (65)
12 C2B






6:00-9:00
2 Rounds of:
14 OHS (65)
14 C2B






Etc... following the same pattern until you cant complete within the time cap








0:00-3:00 (10s) - Complete
3:00-6:00 (12s) - Complete
6:00-9:00 (14s) - Complete
9:00-12:00 (16s) - 16 OHS, 16 C2B, 16 OHS, 10 C2B - 6 short of finishing






Total Reps: 202

Wednesday - March 4, 2015

Completed in one PM session




A. 10 min to climb to heavy(quality) – 1RM OHS

82kg/178lbs - 2lb PR

B. Complex:  Power Clean + Push Press + Hang SqT Clean + Push Jerk + TnG SqT Clean + Split Jerk; climb to heavy in this complex in 18 minutes

65kg/143lbs

C. 3 Rounds; rest 1:00 min between each
20 Wall Balls (14 to 10′)
15 Burpee Touch’s
10 KB Single Arm SqT Cleans (alt arms) (53)
5 Bar Muscle Ups

3:03 (3 MU)

3:05 (2 MU)

2:53 (no MU)

D. 2k Row @ 2:05/2:15 pace - used as part of my warm up
8:45


Assistance Work
A. DB SA Row 8 reps x 4 sets each side - 40lbs
B. :20 L-Sit Holds from Rig x 4 sets
C. Banded Side Step work   30′ sections x 4x each direction (lighter bands) - blue band 

Tuesday - March 3, 2015

A1. Snatch Pull x 3 (above knee) @ 100-105% x 3 sets ; rest :15

64kg/140lbs - did 130lb in class with partner

A2. Strict HSPU 5 reps x 3 sets 

B1. Deadlift @ 80-83% x 3 ; rest :20

104kg/228lbs (80% of 125kg/275lbs)

B2. TnG Kipping HSPU (-2) x 3

18, 16, 16 - Was in class. I probably stopped at -8 or -10 before failure

C. @ 110%

250m Row 

20 Double Unders

15 Russian KB swings (70 lbs)

10 Box Jump Overs (24/20)

rest 5 min x 3

2:02/2:02/1:58

D. 10 min on bike :30 hard :30 easy  

Monday - March 2, 2015 - Open Workout 15.1 Round 2

Round Two: Open Workout 15.1 and 15.1B


AMRAP 9
15 T2B
10 Deadlifts (75lbs)
5 Snatches (75lbs)


At 9:00 minute mark - 6:00 minutes for 1 RM Clean and Jerk (9-15 min)


177 lbs.
187 lbs.
192 lbs. - failed


Rounds: 6 + 22  = 202 Reps (improved by 7 reps)
C&J: 187 lbs. (improved by 1 lb.)


49th in the Northeast after Week 1
Free is third after Week 1 in NE Region and 10th Worldwide

Saturday - February 28, 2015

A. Back Squat 4x3 at 80%
95kg/209lbs (80% of 121kg/266lbs)


B. AFAP (10:00 minute cap)
10 HSPU / 20 Pistols
8 HSPU / 18 Pistols
6 HSPU / 16 Pistols
4 HSPU / 14 Pistols
2 HSPU / 12 Pistols
1 HSPU / 10 Pistols
Time: 3:24


C. AFAP (10:00 minute cap)
10 Cal Bike / 30' Handstand Walk
8 Cal Bike / 30' Handstand Walk
6 Cal Bike / 30' Handstand Walk
4 Cal Bike / 30' Handstand Walk
2 Cal Bike / 30' Handstand Walk
Time: 4:48 (from memory.10 seconds behind whatever Lynn got)


D. Mobility

Friday - February 27, 2015 - Open Workout 15.1

Open Workout 15.1 and 15.1B


AMRAP 9
15 T2B
10 Deadlifts (75lbs)
5 Snatches (75lbs)


At 9:00 minute mark - 6:00 minutes for 1 RM Clean and Jerk (9-15 min)


166 lbs
176 lbs
186 lbs
191 lbs - Failed


Rounds: 6 + 15  = 195 Reps
C&J: 186 lbs