February 25 - March 03 2013 (Pre Open)

February 25 - March 03 2013 (Pre Open)

Monday:
AM:
Sprints 30M x24 (1:6).  Then 6x15 pushups, 6x30 leglifts, 3x30 sec. planks.
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PM:
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans @ 155lbs
Burpees
Time:  12:51  Unbroken
*This was rough due to Sunday's WOD and morning's leglifts.  LowerBack is sore!

Tuesday:
PM:
Hatch Back&Front squat Week9 Day1
BS:  5x225, 3x260, 2x295, 2x335, 1x355
Snatches (Full Squat) 15 total:  3x1, 4x3 (touch-n-go) @ 135lbs
Snatches felt great!  I will keep doing this every week.

Wednesday:
AM:
5 Rounds:  20 Squats, 20 Pushups, 20 4count Flutterkicks, Run 2 Laps (533M)
Time:  ~19:00mins

Thursday:
PM:
Front Squats:   5x185, 5x205, 3x225, 3x245, 2x275
AMRAP 16 Mins
5 Front Squats @ 135 (from floor)
10 Pushups (feet elevated on 45lb plate)
15 Wallballs @ 20lbs
Score:  8+2 Rounds
5 mins rest
Then:  3 Rounds of:  2 Squat Snatches @ 135 & 2 Ring Muscle Ups

Friday:
AM:
SQ PT:  1.5 Mile Run  (Time:  9:37mins)

Saturday:
1.  Hatch Squat week9 day2
- BS:  5x240, 5x275, 5x275, 5x275
- FS:  4x5x195 (from floor)
2.  30 Muscles with Forward Bail for time:  8:49mins
3.  5 Rounds:  10 Burpees, 10 Pullups, 10 Boxjumps 24in, 10 Pushups, 200M 30lb Medball Carry.
-  Time:  15:52mins
4.  Overhead Squats:  5x155, 3x185, 3x205, 2x215 (PR!!!), 1x225 (PR!!!)

Sunday:
1.  4.33 Mile Morning Ruck @ 1:20hours/mins
http://www.mapmyhike.com/routes/view/177919152
2.  For Time:
-  Reps of 10-8-6-4-2  of Fatbar Deadlifts @ 275
-  2 Rope Climbs & 3 Fatbar Muscle Ups after each DL round.
3.  Strict Presses (Fat bar):  10x95lbs, 8x95lbs, 12x115lbs
Time:  13:48mins