16.5

21-18-15-12-9-6-3

Thrusters @ 65 / Over the bar facing Burpees

Thrusters:
14/7
10/8
9/6
8/4
9
6
3

Slow and steady. Thrusters were the easy part. 65lbs isn’t bad at all these days especially if you go slow and take a deliberate breath at the top. No issues with time under tension there. Arms started to get tired after awhile and the floor crushing my chest was uncomfortable. Abs started to cramp up in the 9s but I knew I was close so I just tried to push and finish before they cramped anymore.

3/22/16

A. Front Squat – 3×3 @23×1 – rest 3 min

125, 125, 125

Felt fine

B. DB Split Squat – 3×6-8 – rest 1 min b/w legs – heavy

25, 25, 25

Felt fine

+
15 Min AMRAP
15 Thrusters @75
15 TTB
45 DU

4 rounds

Thruster:
8/7
5/5/5
5/5/5
5/5/5

TTB:
8/7
8/7
8/7
8/7

DU:
25/20
25/20
25/20
45

Pacing was fine until I did 45 du unbroken. Left shoulder hurt in thrusters

3/21/16

A. Squat Snatch – 15 Reps @80-85% of 1 RM – rest 2 min b/w reps

105, 2 misses

B. Split Jerk – 1 EMOM for 15 Min – heavy but with perfect form

5 @ 130
5 @ 125
5 @ 130

C. Push Press w/ 3 sec pause at top – 3×10 – rest 3 min

65, 65, 65

+
For Time
27-21-15-9
AD Cal
Burpee BJ @20

15:52

3/19/16

ROMWOD

A1. 10 Passes Hands Over Head Thoracic Foam Rolling – rest :30 x3

Subbed in 30 sec puppy dog stretch because I had already foam rolled.

A2. 10 Light Banded Pull Aparts – rest 2:00 x3
– just be easy and activate here. This is recovery work and to get some blood flow to your shoulders

Did these with band out in front of my.

B. Thruster – Build to a moderate Single – base this on feel if your posterior chain feels recovered

140, 5lb PR

+
AD
:20 @100%
1:40 Slow Spin
x3
rest 5 min

Done

5 min aerobic run or AD

Done

A. 10 CTB x5 – rest as needed

all as 5/5 didn’t need very much rest between, maybe 1-1:30ish

B. Ring Dips – 30 NFT

5 sets of 3 and the rest doubles till the last one, all strict

+
3 RFT
20 Thrusters @65
20 BJ

Watch died halfway through and I didn’t get my time. I was slow though. I wanted to do 20 thrusters unbroken so I slowed the pace to be able to do that.

Thrusters: 20 – 10/10 – 10/10
BJ: all step ups unbroken

Back is sore from open workout. Otherwise ok.

16.4 Attempt 1

Started with sets of 10 DL and scaled back from there after 30. Game plan was to try and do WB in sets of 15 but my legs were so jello that I basically ended up at 6-10. These took forever. Row was rough and I had no power in my legs. I definitely didn’t catch my breath here at all. I was just trying to hang on and get off. I knew I didn’t need to breathe for HSPU though so I just kept going as best I could. Got off the rower with 1:30 left and immediately banged out 18 HSPU in 3 sets of 5 and finally squeaked in the last 3 before the buzzer. HSPU were ok and I was no where near failure. Definitely could have done more if I had more time.

183

Not going to retest. Not worth it for me, I would rather have a happy back.

3/14/16

A. Front Squat – Tough Single

165, failed 175

+
14 Min EMOM
1 – 7-10 HSPU
2 – 4-6 Pistols

Subbed push ups for HSPU because my shoulder was still bothering me. Scaled up pistols because they felt to easy.

Ended up doing 14min emom of
10 PU
10 Pistols.

+
15 Min AMRAP
10 Cal Row
10 STO @115/85
10 Cal AD
10 BJ @24/20

Didn’t do this. Wasted a bunch of time with the open workout and had to get going.