I Tri to Smile: April 2013

Tuesday, April 30, 2013

Tuesday 4/30/13

row 1k

2 rds not for time
20 one handed KB swings with switch at the top
20 yd spider crawl

for time
50 burpees
40 KB snatch @ 24kg (20 each arm)
30 situps
20 wallballs
10 pullups

8.13

178

Monday, April 29, 2013

250 double under
start with a 50m sprint and repeat sprint every minute on the minute

Took 6 minutes

OHS 5RM
95, 115, 135, 155 PR

Heaviest possible of following complex
3 Snatch grip DL
2 Hang pwer snatch
3 Snatch Balance
2 OHS
95, 115, 125

182

Friday 4/26/13

Ran about 2 miles at the beach

16.10

Thursday 4/25/13

Row 2k
7.22 PR

178

Wednesday, April 24, 2013

Wednesday 4/24/13

Run 400m X4
rest 2 minutes, 1.30, 1.00

5 min AMRAP
"Karen"
108
rest 2 minutes

5 min AMRAP
"Isabel"
1 rep at 135# dropped to 115# and got 12 more

5 min AMRAP
"Grace"
25 at 135#

179

Tuesday, April 23, 2013

4/23/13 Tuesday

Double under work
Plank holds

"Angie"

100 pullups
100 pushups
100 situps
100 squats

20.01

Compare to http://www.itritosmile.blogspot.com/2012/02/angie.html

177

Monday, April 22, 2013

4/22/13

Run
N Fairway
13.42
PR

Monday 4/22/13

1RM snatch
95, 95, 115, 115, 125, 135, 145, 155F

10 min AMRAP
2 power snatch @ 95#
2 OHS @ 95#
10 KB swings

10 rds + 2 power snatch

178

Friday, April 19, 2013

Friday 4/19/13

3 rds not for time
400m run
one hand KB swing- 10 each arm

8 min AMRAP
10 Boxjump at 30"
10 KB snatch at 24kg - 5 each arm
6 rds plus 8 bj

2 min rest

8 min AMRAP
25 walking lunge
10 burpees
4+ 26

2 min rest

8 min AMRAP
15 double unders
15 wall balls
7 rds

180

Thursday, April 18, 2013

Thursday 4/18/13

1 mile run

3 rds not for time
10 thruster @ 45#
10 pullups

1RM clean and jerk
135, 135, 135, 155, 165, 175, 185F, 185

Front Squat X3
135, 155, 175

Wednesday, April 17, 2013

Wednesday 4/17/13

3 rds not for time
25 double unders
40yd sled push w 90#
20 lunge

"Michael"
3 rds for time
800m run
50 back extensions
50 situps
19.13 PR

Compare to 9/2/10 @ 21.53

183

Tuesday, April 16, 2013

Tuesday 4/16/13

Rope Climbs ~ 4 total

J.T.
21-15-9
pushup
HSPU - to abmat with no plates
ring dip

18.59

Compare to 9/29/10 @ 19.59 and 6/11/10 @ 21.20
183

Monday, April 15, 2013

Monday 4/15/13

Row 500m

Handstand work

pistol work

Snatch Balance X3
45, 95, 115, 125F, 125

5 rds for time
7 power snatch @ 95#
7 OHS @ 95#
7 Squat snatch @ 95#

21.12

183

Sunday 4/14/13

Run 2.3 miles per google - 18.21

Friday, April 12, 2013

4/12/13 Friday

Filthy 50

50 of each
box jump 24in
jumping pullup
KB swing 1 pood
walking lunges
push press 45# bar
back extension
wall ball
burpees
double under

25.45 PR

Compare to

http://www.itritosmile.blogspot.com/search/label/filthy%20fifty

181

Thursday, April 11, 2013

Thursday 4/11/13

Row 800m

2 rds
10 box jumps
5 front squats with 45# bar
5 push press
5 sotts press

Work on Push Jerk and Split Jerk

for time
15 Front Squats @ 115#
6 Shoulder Press @ 115#
12 Push Press @ 115#
15 Front Squats
6 Push Jerks
12 Split Jerks
15 Front Squats

13.40

Wednesday, April 10, 2013

Tuesday lunch 4/9/13

Ran Dee St loop. Google maps says .6 miles

4 laps with 2 minute rest between

3.29
3.14
3.09
3.21

Wed 4/10/13

Run 400m

10 X 100m sprint
rest 1.45 between

~12.5-14.5 secs

ME T2B in 5 minutes
56

Tuesday, April 9, 2013

Tuesday 4/9/13

Row 4X400m with 1.30 rest between

Handstand push up work. 5 sets of 5

3 rds for time
30 pushups
40 situps
50 KB swings @ 24kg

17.42

Monday, April 8, 2013

Monday 4/8/13

Row 500m

Snatch at 70% (95#)
8X1 rest one minute between

10RM snatch grip DL
I did 95# for 10 reps
then bumped the weight up to 185 and couldn't get more than 4 at a time.

10RM push press
95, 115, 125

Back Squat 5X5
135, 155, 185, 185, 185

184

Friday 4/5/13

20 min AMRAP

15 OHS @ 75#
10 T2B
5 Burpees

7 rds + 14 OHS

183

Thursday 4/4/13

Open WOD 13.5

4 min AMRAP
15 thrusters @ 100#
15 C2B

I did this 2x. The first one I did one round in about 1.40 and only did 5 more thrusters.

The second time I did one round and only did 10 thrusters. I was planning on coming back and trying full throttle on Saturday or Sunday but it didn't happen.

Run 1K

183

Wednesday, April 3, 2013

Wednesday 4/3/13

Power Snatch+Snatch Balance+OHS 7 reps

95, 95, 115, 115, 125F, 125, 125

Split Jerk 10X1
95, 115, 125, 135, 145, 155, 165, 175, 185, 195PR

Back Squat X3
135, 155, 175, 185

Tuesday, April 2, 2013

Tuesday 4/2/13

Snatch with pause below the knee 8X1
75, 95, 95, 105, 115, 125, 135F, 135F

Snatch high pulls 5X3
95, 95, 115, 115, 125

Clean 8X2
125, 125, 135, 135, 145, 145, 155

4 rds
30 sec ME weighted pullups at 25#
400m run
rest 1 minute
6, 7, 8, 8
12.45

183