March 04 - 10 2013 (Open 13.1)

March 04 - 10 2013 (Open 13.1)



Monday:  Rest
-----
PM:
Shoot M4

Tuesday:
PM:
1. Hatch Squat:  Week10 Day1  (Last day of hatch, I feel as if I'm very strong in this lift and need to balance the training across the Olympic Lifts aswell)
BS:  5x225, 5x240, 5x260, 5x275
FS:  5x185, 5x195, 5x210, 5x210
Then:
2. 80 walking lunges (40 per leg)
40 knees to elbows
40 burpee box jumps (24/20)
20 deadlifts (275/185)
20 squat cleans (135/95)
20 handstand pushups
In that order for RX. You only get one barbell and must adjust the weight on the fly. No plates laying around on the floor.
Time:  16:38

Wednesday:  Rest
AM: 
WAPS Test
Thursday:
AM:
1. Snatch Work:  Work skill at weights of:  45lbs, 75lbs, 115lbs, 135lbs, 165lbs (failed)
Then:
2. 10 Burpees, 15 Snatches @75, 10 Burpees, 10 Snatches @135, 10 Burpees, 5 Snatches @165 (failed at 1 attempt)
PM:
3. Snatch Work: 
- Sets of:  3 rounds of Hang Power Snatch+Squat Snatch+Split Snatch @ 75 & 95lbs
- Sets of:  2 rounds of Squat Snatch+Hang Split Snatch @ 125, 135, (1)145, (1)155
- Work at 165lbs.  5 Attempts got 1 Snatch.

Friday:
PM:
Teach and Skill Snatch/Burpees (no heavy weight)

Saturday:
1.  Open 13.1
17 Min AMRAP
40 Burpees
30 Snatches @ 75
30 Burpees
30 Snatches @ 135
20 Burpees
30 Snatches @ 165
10 Burpees
AMRAP Snatches @ 210
Completed:  136 with Split time of 16:45 @ 135lbs
**Beat last year's snatch reps of Open 12.2 (28 reps).  But goal is 151 overall, will re-attempt either 13.1 or 12.2.

Sunday:  Rest/Skill
1.  Skill:  Handstand Walk & Bar Muscle Up