Monday, 030215

Those re-doing 15.1+15.1A

am: 
A. 3 x 500m Rows; ascending intensity, no higher than 85-90% by end; rest 2-3 min between –  in between the rest, perform slow steady strict round of “cindy” 
B. 3 rds 
9 T2B
6 Deadlifts 
3 Snatch’s 
+
1 Clean & Jerk @70%
rest between rds 2 minutes 
C. Clean & Jerk up to opener for later in the day, OR 80%…athlete specific 

pm: 
A. 15.1 (Re-Do)
B. Back SqT – climb to heavy 5 rep for the day in 12-15 min max 
C. 10 min min of Scap Work and shoulder health recovery 
D. 7-10 min on rower at 2:15/2:23 pace 

Those NOT re-doing 15.1

am: 

A. 500m Row Intervals x 5 @85%; rest 3 min between 
B. Overhead SqT – 5 x 3 @43X1; ascending in weight – working sets
C. Split Jerk ; build to reasonably heavy triple in 12-15 min 
 
pm: 
A. Back SqT – climb to heavy 5 rep in 15 min or so, once warm 
B. Running Clock 
EMOM x 16
odd: 5 Thrusters ; starting at 60-70% ish, climbing each minute (be smart here). might require small jumps or for some to have no jumps
even: 10 bar facing burpees  
rest til 20 min mark; set up bar on rack etc  
10 min clock 
20/15 muscle ups
remainder of time, max shoulder to overhead from rack 
C. 10 min row @50% w/ mask if you have 

3 thoughts on “Monday, 030215”

  1. A. 500M ROWS – 1:48/1:48/1:47/1:47/1:47
    B. TEMPO OHS – 210#
    C. SPLIT JERK – 275# (hit 2 at 280#)
    PM.
    A. BACK SQUAT – 365# (385#x4)
    B. EMOM 16 – DONE (165/175/185/185/190/195/200/205)
    C. Muslceups done 16/4 in 1:31 then hit 270# push jerk. Went 205/225/245/265/270/280(f)
    D. 7 min row w mask – CRUSHED IT (I’m the best 50% rower on this site!)

  2. AM
    A. Complete
    B. Complete
    C. Skipped

    PM
    A. 15.1- Improved a little on the Metcon 135 reps (not happy but that’s life) 15.1A- 275#
    B. Worked up to #315
    C. Done
    D. Ran out of time.

  3. PM only)
    A) 193 (three rep improvement)
    287lb (tied again) missed my first attempt at 282

    B) 305 hips were smoked from 15.1
    C) Done
    D) DNS

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