Tue 08MAY18

AM
Warm Up:
7 RFT:
6 C2B
1 MU into 6 rDips
15 air squats

5:37
+
5 Sets
Every 2 min
1 tough snatch- building
7 burpee box jump overs- 30”

225, 235, 245, 255, 265
– felt REALLY good and strong here
+
Modified Linda
10 to 1
DL- 265
Bench- 175
SC- 130

10:32
+
25 sec max AB
Ran
x3

Cals: 30, 28, 26

PM
Triple 3 on TrueForm

40:00

11:44 Row. 1:47.3 avg pace
DU were a mess to start bc I tried to go right into it. Once I got going I was good.
24:27 total time on run. Was on the verge of cramping in the quads the middle part. Sprinted the last 1200m. All out last .3mile to try to get sub 40.

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Mon 07MAY18

AM
Warm up:
35’ HSW
1 RC- 20’
12 alt pistols
x5

7:03
+
7 min EMOM
3 TnG S2OH from floor

185, 200, 215, 230, 245, 260, 275
+
FT:
55 DB Thrusters- 65#/h

3:11
20/8/7/5’s
+
4 Sets-
3 bench press
350m Row- HARD effort

255, 255, 264, 275
1:04, 1:03, 1:02, 1:01
+
FT:
50-40-30-20-10
Wtd DU
– 10 burpees after every set

4:18
DU’s unbroken

PM-
In elevation room-
2 Sets
5k watt bike
20 min walk in TrueForm

Sat 05MAY18

AM
A) Event 5
Event 5 – repeat
5 RFT:
25 cal row
16 CTB pull ups
9 HSPU -4.5/-3″

12:05

row’s done quick: kept rows btw 1600-1800 cal/h pace
C2B: ub/ub/ub/6’s/all over the place
HSPU: ub/ub/5,4/3’s/3,2,2,1,1 … at least that’s what i think i did

B) Event 6
Event 6:
9 RFT:
8 DB SS – 50/35#
25 heavy DU

6:55

all DU unbroken

PM
A) Swim EASY: 30-45 min EASY SWIM!

Done. More like relaxed and floated by pool.

Fri 04MAY18

AM
A) Event 3
Event 3 – in weight vest:
3 RFT:
Run 600m
9 ring MU
24 alt pistols

14:53

MU: 8/1, 5/4, 4/3/2- pretty sure that’s how i broke them up

B) Event 4:
Event 4:
7 Ground to OH – 240/170#
14 Ground to OH -175/125#
21 Ground to OH – 135/85#

3:34

240#: singles
175#: 4/4/3/2/2
135#: 7 PS, 3 C&J, 5 PS, 6 PS… should have stuck with all PS here

PM
A) 45-60 min Walk in The Elevation Room
Spend some time just moving blood and getting more used to the atmosphere!

Went to Zero Machine to play with the actual HSW ramp… way easier than the shit we are doing at OPEX

5 min AB
10 min upper mobility
30 or so minutes of playing around on ramp
30 min AB

Thu 03MAY18

AM
A) Event 1
Event 1:
Complete 50′ HS walk obstacle course – if you fail you must go back to the start
35 Heavy WB – 30/20# – 10′
Complete 50′ HS walk obstacle course – if you fail you must go back to the start
25 Heavy WB – 30/20# – 10′
Complete 50′ HS walk obstacle course – if you fail you must go back to the start
15 Heavy WB – 30/20# – 10′
Complete 50′ HS walk obstacle course – if you fail you must go back to the start

6:47

B) Event 2
Event 2:
5 min – Jerk x 1 form floor
5 min – Snatch TnG x 5
5 min – OHS x 10

342.5

232.5

247.5

PM
A) 45-60 min Walk in The Elevation Room
Spend some time just moving blood and getting more used to the atmosphere!

In elevation room on True Form…
20 min walk
10 min backward walk
20 min walk