March 9 - 11

Mar-9
A. Power Clean x1 + Jerk x2 - 1 complex on the min for 8min @ 185-205# - 205#
B. TnG Deadlift - 3,3,3; rest 3min (heavy) -  485/500 I stopped after this. I felt a pull in my upper right Glute. (You can see my position wasn't great. The pain went away but it came back again Wednesday during back squats. I skipped those too. I am going to take the power lifting movements a little easier the next couple weeks. Last week the sets of 10 BS left me pretty sore and  this week the Deadlifts have me feeling not so hot. 
+
EMOM for 10-12min
Odd - 5 STOH @ 155#
Even - 5 HSPU - completed 
+
30sec AD
30sec DU
30sec Rest
30sec Row
30sec KBs @ 2p
30sec Rest
x5 @ 85-90% effort - completed 


Mar-10
A. Muscle-up - 3-4 UB reps on the min for 6-8min (get these in a groove, feeling good)- Did not do this hands are still messed up. I ripped in 4 spots during 15.2 even with gymnastic grips. 
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5 Burpee Box Jumps @ 24"
10 Wallball
15cals AB
Rest 3-4min
x4-6 rounds - completed 
+
Cyclical Aerobic Maintenance:
4-6min @ 80-85% effort (145-165 BPM)
1-2min rest
x4-5 repeats  mix of running and air dyne 

Mar-11
A. HB Back Squat - 3,3,3; rest 3min (build quickly, keep volume low here) - I got to 315 and did 1 set, upper Glute pain came back
+
5 Rounds for time
5 Squat Clean @ 135#
5 BF Burpees - 3:15, I burnt out super fast legs started burning after 2 rds. I thought I would be able to do this unbroken. Not sure if I underestimated this or if I just sucked yesterday.  I was still feeling slight pain too. 
+
Rest to full recovery
+
5 Rounds for time
5 Thrusters @ 105#
5 BF Burpees - Skipped it, did mobility on my Glute, took some Bromelain and did the Z1 stuff below. 
+
AD/Row - 20min @ Z1 

Overall Monday went well, Tuesday was Ok, Wednesday sucked. I feel like my Glute needs another day I will wait until Saturday again. 

Feb 23 - March 5 (15.1 attempts #1 and #2)

I know you probably don't need these but I'll put them on here for documentation purposes. 

Feb 23. 
A. Overhead Squat - 5,5,5; rest 2-3min (build, not a 5RM) -205,215,225
B. Strict Muscle-up - 3 x 3.3; rest as needed b/t clusters + 2min b/t sets - I did this wrong I rested :20 b/t clusters rather than as needed. It got hard.
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10 Rounds @ moderate aerobic effort
60sec AD @ 80-85% effort (~200-220W)
3 Strict 3" Deficit HSPU
5 CTB
7 Alt Pistols (alternate starting leg by round) - completed
*walk-rest b/t movements
+
Mobility - 15-20min - completed

Feb-24
A. Power Clean Singles - 3 reps every 45sec for 4 sets (12 reps); rest 2min x2 (205-235# across)-  Completed at 235
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500m Row @ 85% effort ~1:45
15 UB TTB
Rest 60sec
x3-5 rounds (base volume here on subjective feel) 3 rds, was on a time crunch
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Gymnastics Core Circuit - 15min
-Strict TTB
-Hollow Rocks
-Arch Rocks
-Side Planks
-BB Roll-outs
*each exercise to AMRAP/AMSAP - completed

Feb-25
Complete aerobic warm-up ~20-30min
*include DROM / Specific warm-up - treat this like you're prepping for an Open/Regional/Games workout
+
1 Round @ 100% effort
30cals Row
30 Burpees
30cals AD
+
AD/Row/Mobility - 15-20min @ easy recovery pace

Feb-26
Rest / Passive Recovery / Rehab / Mental Prep
...whatever you need to do to be ready to go for 15.1

Feb-27
Open 15.1 215 reps, 307 clean and jerk

Feb-28
Light to Moderate Recovery Work
*email/text me for guidance

Mar-1
Rest

Mar-2
Open 15.1 220 reps missed 312 clean and jerk

Mar-3
Warm-up:
2-4 Rounds @ building from Z1-> 85%
60sec AD
3 Muscle-ups
5 HSPU
7 Alt Pistols
60sec Row
5 Burpees
7 Box Jumps @ 30" (step-down)
9 Wallball
+
AD - 10min @ 85% effort
Rest 3min
...
30sec Row @ 85%
30sec DU
30sec STOH @ 95#
Rest 30sec
x5 sets
...
Rest 3min
...
AD - 10min @ 85%
+
AD/Row/Run - 20min @ Z1/Recovery pace (HR=100-150 BPM by feel)  Did not complete, I went home and slept

Mar-4
A. Squat Snatch - build to tough single; rest as needed (no more than 3-4 heavy reps, no misses) First miss was 265lbs over the back. I added 10 lbs and missed again then stopped.

B. HB Back Squat - 10,10,10; rest 2min (mod-heavy, build) - I May have gone a little too heavy. It wasn't hard but I'm sore. 225,275,300lbs. 
+
EMOM for 10min
Odd - 5 Thrusters @ 95-115#
Even - 10 CTB Pull-ups hands torn 10 CTB with 5 strict CTB
+
AD/Row - 20min @ easy recovery pace (HR=100-150 BPM by feel)

Mar-5
Rest / Passive Recovery / Rehab / Mental Prep
...whatever you need to do to be ready to go for 15.2
15 min z1 airdyne 30 slow air squats to loosen up the legs 20 min mobility