Tue 14AUG18

AM
A) Buidling pace:
1 min run – buiilding pace
1 min rest
x 8 sets

1. .15 mi
2. .17
3. .18
4. .19
5. .18
6. .19
7. .19
8. .19
A little too hot haha

B) @sustained pace:
HS walk obstacle – like games
1 LLRC – 15′
rest walk 90 sec
x 6 sets

rest walk 8 min and move to C

Turned into skill session. Completed 7 total sets but didn’t record time or anything.

C) Emom 10 min –
2 min – 7 S2OH – 205#
2 min – 5 S2OH – 225#
2 min – 3 S2OH – 245#
2 min – 1 S2OH – 265#
Echo bike remaining time EASY

Done

D) Buidling pace:
1 min run – buiilding pace
1 min rest
x 8 sets

1. .15
2. .16
3. .16
4. .16
5. .17
6. .17
7. .17
8. .18

PM
A) @GRIND effort:
15 burpees
Ski 1k
100m medball FR walk – 200#
20 burpees
Ski 750m
100m medball FR walk – 200#
25 burpees
Ski 500m
100m medball FR walk – 200#
+
EASY walk 15-20 min

23:48
– no 200# med ball. Used 150# sandbag and went a little further.

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Mon 13AUG18

AM
A) 3 rounds:
3 DH2I
30 sec L sit on rings
2 min AB – increase per 30 sec

Done
Bent knees to chest for l-sits

B) NFT:
10 FAST GH raise
30 sec plank – 55# on back
x 3 rounds

Done

C) Clean: Emom 7 min – TnG 4 reps – buidling SPEED based from 175#

175, built by 10#, finished at 235
– hip was feeling a lot better than last week

D) Overhead Squat @21X1 – buidling to ONE tough set of 2
– then take 85% and compelte 3 more sets of 2; rest as needed

275, 225
– felt really good. Still some elevation to the left side

E) @80-85% – sustained effort:
6 unbroken ring MU
40 DU
rest walk 90 sec
x 8 rounds
– MUST be unbroken reps

All btw :48-:50
– felt great

F) Walk 10 min EASY cool down!

Walking now

PM
A) @increasing per set – 6 sets
Ski 15 cals
TTB x 15
Row 15 cals
15 bj – 24″
150′ VC
rest walk 2 min

1. 4:54
2. 4:30
3. 4:13
4. 3:59
5. 3:49
6. 3:39

All t2b unbroken

Sat 10AUG18

AM
A) NFT:
30 sec wall facing HS taps
30 sec throacic bridge work

Done then did extra thoracic and hip work

B) Split Jerk: SPEED work – 2 reps – every 45 sec x 12 sets – from 55-65% – STAY FAST

245
– felt great in drive and oh. Hip just hurting in split.

C) FT:
6-9-12
HPC – 205#
S2OH – 205#
FS – 205#

8:07
6’s were unbroken and then I was all over the place. Left hip really bothered me on all movements.

PM
A) AB MAP 3 work:
3 min @85% Aer
rest 2 min
x 4
rest 6 min
x 3 sets

Donesies.

62ish rpm. 39ish cals.

Thu 09AUG18

AM
A) 3 rounds:
15 sec star plank on rings/side
20 reverse lunges
1 min AB – increase per 15 sec

Done.
Those star planks are an oblique burner for sure

B) 3 rounds – sustained pace:
12 bjsd – 30″
12 burpees
12 TTB

5:40
– sub 2 min/ round
– t2b all unbroken

C) Snatch: Emom 7 min – 4 reps TnG – from 155# – buidling sets STAY FAST and perfect with reps!

155, built by 5#/set, finished at 185
*squat snatches
– these felt great. Turnover and stability OH feel the best they ever have. Left hip is still bothering me but it’s slowly doing better.

D) Podium Snatch Grip Deadlift: 3RM – PERFECT reps in pull!

330
Could easily go heavier but can tell my hips were raising early.

E) @sustained effort:
20 pull ups
1 mile rogue bike
25 pull ups
1 mile rogue bike
30 pull ups
1 mile rogue bike

9:07
– all pull ups unbroken. V V happy with that.
– bike sets were all sub 2:20. Got up to about 72 rpms and held it. Last set hurt 🙂

PM
A) 12 min amrap @80-85%
12 min amrap @80-85%
Row 9 cals
9 kipping dips
9 KBS – 2pd
rest walk 4 min
12 min @80-85%
Ski 250m
12 alt pistols
45 DU unbroken

8 + 9 cals
All dips UB

5 + 200m
1 trip on DU