12 - 18 April 2015

Sunday 12 April 2015
[1]  Rest

Monday 13 April 2015
[1] 7x1 Three Position Snatch (Power position, Hang, Floor) - work to a max complex for the day, rest as needed.
Weight:  135, 145, 155, 155, 165, 165, 165 (miss)
[2] FS/BS Squat
Week 1 / Day 1: 4x7/13 @ 65%
Weight:  195
[3] 2 Rounds of:
*At a continuous running clock, complete each every 2:00mins.
0:00 - 2:00
5x15 meter Shuttle Run
20 Handstand Pushups (Males full depth/females use abmat)
2:00 - 4:00
5x15m Shuttle Run
30 Shoulder to Overhead 95/65lbs
4:00 - 6:00
5x15m Shuttle Run
40 Wallballs 20/14 lbs at 10/9ft
6:00 - 8:00
Rest for 2 mins, then start from beginning.
*For 15 meter mark, use the width of the basketball court. Black line to black line. This is beyond the width of the black lifting platform.
Score:  Complete all unbroken with 30-40 secs rest leftover, except wallballs. Round 1, 33 WB. Round 2, 39.

Tuesday 14 April 2015
[1] 7x1 3 position Clean (power position, hang, floor) + Jerk - work to a max complex for the day, rest as needed
Weight:  Up to 215lbs. I've done more before, but start of humidity season was making grip hard.
[2] For time:...
Row 1000m
4 Rounds:
10 Burpee Box Jump Overs at 30/24"
10 Deadlifts at 255/175lbs
10m Unbroken Handstand Walk*
Time: 1+ 20. Finished round 1!!! at 10:41.

[3] 15 minute EMOM
1st: 15 Ring Dips
2nd: 15 C2B Pullups
3rd: 15 GHD Situps
*These should be done with 20-30 seconds left on the clock; scale as needed.
Score:  Finished. Last rwo rounds did 12 Ring Dips & 12 C2B.

Wednesday 15 April 2015
[1] 7x1 Hang Snatch (or from blocks)
 *For all three: work to a max for the day, but no more than one miss - rest as needed
Weight:  Up to 185, missed 195. Was not feeling it.

[2] FS/BS Squat
Week 1 / Day 2: 4x7/13 @ 94% of what you used on Monday.
Weight: 185
[3] For Time:
10-8-6-4-2-4-6-8-10
- Benchpress (males use bodyweight (BW) / females use 75% BW)
- Alternating Pistols
- 30 Double Unders after each round
Time:  12:41rx at 165lbs

Thursday 16 April 2015
[1]  Rest

Friday 17 April
AM:
[1]  2 rounds
1 mile run and 3 rounds of (10 pushups, 10 squats, 10 situps)
Finish with 40m handstand walk skillwork
PM:
[1] 10:00 to establish a 1RM Power Snatch
Weight:  up to 195(PR)
[2] 10:00 to establish a 1RM Power Clean & Push Jerk
Weight:  up to 205, then did just power cleans up to 245. 
*Having lots of trouble locking out the jerk at heavy weight.

[3] FS/BS Squat
Week 1 / Day 3: 3x4 FS @ 60% 1RM
Weight: 185 from ground
[4] "Fran Up" (Asia Sectionals 2015 Event #1)
For Time:
21 Thrusters 115/75lbs
21 Pullups
15 Thrusters 115/75lbs
15 C2B Pullups
9 Thrusters 115/75lbs
9 Bar Muscle Ups
Time:  6:09rx (21 thrusters UB, 8+7 for 15, 9 UB. Pullups broke up but kept moving)

Saturday 18 April
"Monster Mash"
[1] 3 Rounds for time:...
400m Run
20 OHS at 95/65
Time: 8:13rx UB

[2] 3 Rounds for time:
15 Cal Row
15 Clean & Jerks 115/75
Time: 7:34rx
[3] 21-15-9
Deadlift 205/145
Burpees
Pullups
*Rest 10 Mins between each
Time: 8:44rx

[4] (extra) Within 10 mins, 1RM squat.

Weight: 135, 225, 275, 315, 335, 355, 365 with pause at bottom.
*Felt great after the WoDs, so i just went for it.