A. Squat Clean from Low Blocks; 2-2-2-2-2; rest 2:30

255, 265, 275, 290, 300# - First time pulling from blocks below the knee.

B. Power Clean Push Jerk Split Jerk; 2-2-1-1; rest 2mins

185, 205, 225, 245# - My arms don't lock out and makes this much more difficult than it should be. 

8min AMRAP
50m Run (25m shuttle)
8 C2B Pull Ups

Total: 12 rounds - Felt good, took it easy on the runs and worked on efficiency with each increasing round.  I could feel efficiency changes make C2B much easier towards the later rounds.  I will start incorporating those changes earlier int he future.

+ rest 10 mins

For Time
20 HSPU (45# plate deficit) - No Ab Mat
20 Pistols Alternating
40 KBS 70#
20 Pistols Alternating
20 HSPU (45# plate deficit)

Time: 15:09 - HSPU's after the 96 C2B, with 45# plate deficit and no AbMat was more difficult than expected.  Should it have been that hard?  Each rep required a very controlled negative in order to keep from smashing neck.  Difficult one for me.  I'm rusty at pistols but that is expected, haven't done them for probably 6 months.  Balance was a little off.

Road to the games: 4/19/2013 from Brent Maier on Vimeo.

For Time:
600m Run - x12 50 meter shuttle runs, snowing outside.
20 Power Snatch 115# - 10/10, uncomfortable
400m Run - x8 50m
40 Burpees - Fell short by 20 seconds, 2:20
200m Run - x4 50m
80 Double Unders - No trips because of fatigue.  Brain shut it down at 57 because of burn and didn't think I was going to make 80.  Few breaths and finished the final 23.   
10/10 on snatches, burpees around 2mins, unbroken on 80 double unders... FOCUS!

Time: 11:43 - 100m of that final run was very sluggish.  Tried to use it as recovery for attempting the 80 du's UB.  

+ rest as needed (20m rest)

EMOM x 14
Odd - 8 TnG Push Jerk 155#
Even - 3 Muscle Ups

EMOM x 14
Odd - 5 Thrusters 115#
Even - 10 Knees to Elbows

PJ: Started with push jerks but had to back down to PP starting round 3 in order to maintain momentum to finish before arm failure. These pushed me to the breaking point today.  Last round mentally collapsed after rep 6 and racked it.  
MU: First 2 rounds done UB w/o false grip.  3rd round failed on first and backed down to false grip.  UB, UB, UB, UB, Singles, S, S
Th: UB and this second group of movements were much easier than the first.
K2E: UB 

Rough night.  If this doesn't hurt or heal my shoulder, I'm not sure anything will.  

3 Sets @ 100%
5 TnG Deadflits 335
10 Burpees AFAP
rest 2:30 after each set

25-:28 seconds 

3 Sets
5 TnG Power Cleans @ 205#
Row 20sec @ 100%
rest 3:00 after each set

PC: The last 2 felt sluggish on each round.  http://www.coachseye.com/RZ01
Row: 135, 137, 138 meters

 3 Sets

10 KBS Swings 88#
Airdyne Sprint 20sec
rest 3:00 after each set

KBS: 105#db/105#db/70#kb
Airdyne: Didn't want to run AD to gym for 60s work tonight.  Stacked x7 45# plates on sled and pushed for 20s.  Pulled 1 plate off after the first set.  Legs smoked after about 12 seconds. 

A. Snatch; 3-3-2-2; rest 2mins 

185(3), 200(3), 215(2), 225(1), 225# - Hamstrings still very sore from lunges.  Caught the failed 2nd 225# rep but didn't chase.  Did one more 225# to make up for it.  Using Reebok shoes instead of Adistars.  Have a tenancy to lose weight forward when I wear them but have to get used to them if I'm forced to wear them in July.

B. Front Squat; 3 reps @ 80% effort; rest 90sec; 4 sets

275, 275, 275, 285# - Last rep was too much for 80% effort.  First round was fine but last 2 felt more like 90%.

B1. Weighted Pull Up; 3-5reps; rest 90sec; 4 sets

70(x5), 80(x4), 90(x3), 115#(x2) - Tried another single rep of 115# after the double and it was not gonna happen. 

C. GHD Sit Up; 15reps; rest 45sec; 5 sets

Done w/ 2-hands : Headache & needed short pause on last round.

+

Row 30sec @ 90%
Rest 30sec
Airdyne 30sec @ 90%
rest 30sec
x 10 sets

Rows: 1:33->1:35 avg (1673m) - Lower damper, shorter faster pulls, quicker breathing tempo.
AD: 94-90rpm (205 calories) - Slipped to the lower 90's later in the last 3 rounds.  Normally I hold 85rpm at an 85% 50/50 effort.  

Shoulder: 6 going into the workout.  As long as I stay out of the 9 and occasional 8's, I'll be good.  Some good prep work actually minimized the pain I expected as I started heavy.  The volume and weight feel foreign to me after 5 weeks of the open.  We'll be back in the groove here in a few weeks.  Rolling some trouble areas tonight before bed.

7min AMRAP @ 85%
200m Run
7 No Push Up Burpee Box Jumps 24" (step down)
7 K2E

Total: 4 rounds

+rest 3mins

7min AMRAP @ 85%
Row 200
30 Double Unders
20 Sandbag Walking Lunges

Total: 3 + 69m w/80# sandbag - Legs were burning pretty good on those lunges.  Had to rest a breath at the top of every 3 or so mid way though rounds 3 & 4.

+ rest 3mins

7min AMRAP @ 85%
10 KBS 1.5pood
10 GHD Sit Ups
15 Cals AD

Total: 4 rounds

Shoulder was very sore yesterday after the WOD and up through last night. Iced and smashed bi/tri last night up until bed. Feels better today. Sore but doesn't feel broken. I hit yesterdays WOD with a pace strategy and thinking I should have pushed my first set on OHS harder as breaking up into even sets only felt worse. Army Top Ranger did it with me and he beat me by 30-60 seconds, same with my bro.

Post WOD today though, I feel stronger.

A. Hang Squat Clean (below knee); 3-3-3-2-2; rest 2:30

185, 225, 245, 275, 290 - Felt good

B. 2 Push Jerk + 1 Split Jerk (ok to use jerk blocks and dump each rep); x4 sets; rest 2mins

185, 195, 205, 215 - no jerk blocks today so kept weight light

 +

18-15-12-9
C2B
OHS 135
HR Push Ups

Time: 10:33 - ouch, not good.
18's: 2:19
15's: 3:10
12 & 9: 5:04

Purposely split up pull-ups into 6/6/6, 5/5/5, 4/4/4, 5/4.  Not sure it helped on the OHS though.  Had to slow down to fight leg burn but became very difficult to sustain weight overhead for large sets.  Shoulder strength weakness? 

Something set shoulder off in the last 3 days.  Doing bicep and tricep smashes tonight before bed.

Yoga: 40m