Mon 03DEC18

1 min AB
1 min Row
1 min Ski
rest 1 min
x10

*18-20 cals each every set

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Sat 01DEC18

AM
A) @sustained pace:
5 half kneeling arnold press/arm
rest 15 sec
2-3 archer pull up/side
rest 1 min
x 4 rounds

Done
40# for all presses
Did 8 archer pull ups UB each set

B1) Power Jerk: TnG x 8 – Speed based; rest 10 sec – from 175# – SPEED bsed and clean reps!

175, 185, 195, 205

B2) Shorty Rope RC – 15′ – Regionals style: 2 reps; rest 2 min x 4 sets

Done. Tough today. Haven’t done then in awhile

C) Aer work – increasing pace per round for 10 min:
10 min @ increase per round:
AB 10 cals
10 pull ups
20 air squats

rest walk 8-10 min

7 full rounds as time ran out

1. 1:36
2. 1:35
3. 1:33
4. 1:22
5. 1:21
6. 1:18
7. 1:15

D) @GRINDER pace:
5 medball over yoke – 150#
30′ yoke walk – TOUGH
x 6 rounds

16:02

550# on yoke

E) EASY cool down 15-20 min

Clean up, shake plate, on floor coaching

Fri 30NOV18

AM
A) MAP work:
4 min @85% Aer
VC 100′
5 unrboken ring MU
rest walk 2 min
4 min @85% Aer
7 HPC to OH – 115#
7 OH lunges/leg
25 wtd. DU
rest walk 2 min
4 min @85%
Ski 9 cals
7 burpee bj – 24″
5 KBS – 106#
rest walk 4 min
x 3 sets
– GOOD quality sets, done at a 12 minish good power pace sir, really work on breahting and GREAT transitions here!

1. 3
2. 3 + 21’
3. 3 + 48’

1. 2 + 7
2. 2 + 15
3. 2 + 21

1. 2 + 2
2. 2 + 2
3. 2 + 6

**accidentally only rested 2 min btw sets 1 and 2. Caught it after the fact and made sure to get my full 4 min before the 3rd set

Thu 29NOV18

AM
A) @sustained pace:
5-4-3-2-1
L pull ups on rings
b/t each set complete 30′ HS walk with objects

Done. Just played around with the HSW and going btw plates, side shuffling, figure 8’s, circles around plates

B) Clean: 4 reps – every 4 min x 4 sets – from 245# – STAY strong!

245, 255, 265, 275

C) @sustained pace:
5 SA DB PP/arm – TOUGH @30X0
rest 15 sec
10 TnG DL – SPEED based from 315# – TnG – add small per set, must stay continuous with flat back!
rest walk 2:30
x 4 sets

PP: 70, 75, 80, 90- shoulder have gone 90+ for every set.
DL: 315, 320, 325, 330

D) Every 10 min complete @85% Aer:
Ski 1k
30 TTB
10 DB manmakers – 50#/h
x 3 rounds

1. 7:25
Ski: 1:58.9 avg pace
T2B: 20/5/5
2. 7:51
Ski: 2:00.9 avg pace
T2B: 10/10/5/5
3. 8:04
Ski: 2:03.7 avg pace
T2B: 12/9/6/3

*manmakers were all UB and consistent

– midline burner with a we bit of shoulder burn

E) EASY cool down 15-20 min

Pup walk

PM
Run on tru form in weight vest:
2 min @5k pace
rest walk 3 min
x 5 sets
+
Watt bike in sun 15-20 min

1. .23mi
2. .24
3. .26
4. .27
5. .29 😎
+
Dog walk

Tue 27NOV18

AM
A)MAP work:
6 min @85%
5 HPC to OH – 155#
7 bjo – 24″
9 AB cals
est walk 4 min
6 min @85%:
30′ double KB FR lunges – 2pd/h
10 burpees to 12″
10 row cals
rest walk 4 min
6 min @85%:
7 Axle bar DL – 245#
25 wtd. DU
Ski 150m
rest walk 4 min
6 min @85%
15 WB – 30#
25′ HS walk
VC 100′
– GOOD high effort here sir, repeatble intra workouts sets!

4+5
~1:30/rd

2+10 burpees
~2:15/rd

4
~1:30/rd

3
~2:00/rd

PM
A) @sustained effort:
10k watt bike
3 min FLR on rings
10k watt bike
3 min side bridge – 90 sec/side
10k watt bike

Done nice and easy

FLR done in 3 sets of 1 min
Side plank done in sets of 45 sec

Mon 26NOV18

A) @sustained pace:
10 russian KBS – 106# – toes forward
20 jump lunges
7 strict CTR pull ups
AB 1000m
x 3 rounds
– warm up pace

Done.

B) Snatch: 5 reps – every 4 min x 4 sets – from 185# – STAY strong – Lets repeat this and make them perfect!

185, 195, 205, 215
– felt good today.

C) Front Squat @4010; 2-3 x 5; rest as needed – UPRIGHT torso!

225, 245, 265, 285, 305 all x3 reps
– started off a little tight but was feeling better each set. 305 got tough. Will go heavy on all next week.

D) @sustained pace:
6 rounds:
12 unbroken CTB pull ups
24 AB cals @66RPM
– SAME pace per round, GREAT reps!
– ALL rounds SAME times, work on perfect reps in CTB

12:20

1. 2:03
2. 2:03
3. 2:04
4. 2:04
5. 2:04
6. 2:00

Felt good. AB took about 1:32 each set

E) EASY cool down 15-20 min

Pup walk