Sat 13OCT18

AM
A) Power Snatch + Hang power snatch + HSS: 3.2.1 – continous work – every 2 min x 6 sets – from 155# – STAY FAST small builds!

155, built by 5# to finish at a crisp 180
– wrist bothered me a little bit on HSS

B) @sustained pace:
30 ski cals
30 bj – 24″
30 WB – 30# – 10′
rest walk 1:1
x 4 rounds
– increase pace per set

1. 4:23
2. 4:30
3. 4:15
4. 4:10

Done at CF flagstaff. Elevation hit me a bit but then I chugged some water and felt better!

C) EASY cool down 15-20 min

Pup walk!

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Fri 12OCT18

AM
A) NFT:
20 alt lunges
15 ring push ups
10 ski cals
x 3 rounds
– EASY pace controlled and warm up!

Done
UB on push ups

B) Push Press: 3,2,1,3,2,1,3,2,1; rest as needed – FROM blocks, STAY strong and build per wave!

225, 235, 245
235, 250, 265
250, 265, 280

C1) DB Hang Clean & S2OH: 5.10; rest 10 sec
*had to go with a barbell bc of my wrist

95, 105, 115, 125, 135

C2) Toes to Bar: 15-20 reps unbroken; rest 2 min x 5 sets

20, 20, 20, 20, 20
#BOOM

D) 3 sets:
30 sec SL weighted sorenson hold – per side
rest 15 sec
30 sec SL wall sit – SA KR FR hold opposite arm
rest 1 min

Done
*left leg on floor is WAY harder. Actually had to break up into 10 sec segments where as right leg was unbroken

E) NFT:
2 Pegboard
50′ yoke walk – TOUGH GRINDY but keep core tensions
x 4 rounds

Done. That peg board is sticky as fuck. Only did 1 the first two sets.

F) Coool down walk 10-15 min

Pup walk

PM
A) @sustained pace:
HS walk 25′ unbroken, turn HS walk 25′ unbroken
Echo bike 30 cals
HS walk 25′ – slalom, and back
Echo bike 30 cals
HS walk 25′ – holding object b/t legs
Echo bike 30 cals
HS walk 25′ – over obstacle course and HS walk 25′ back over obstacle course
Echo bike 30 sec

Wrist was bothering me today more than yesterday. Did 40 min easy on AB, in sun. Then walked the dogs for 20 min

B) EASY cool down 15-20 min

See above

Thu 11OCT18

AM
A) 3 rounds NFT:
Row 150m – damper on 3
rest 5 sec
2 HPC + 2 HPC below the knee + 7 TnG S2OH – SPEED based
ret 5 sec
Ski 150m – damper on 3
rest 5 sec
5 ring push ups
rest 2 min

Done
95, 115, 135
– went light to get my wrist loosened up

B) Tall Clean: 2,2,2,2; rest as needed – SPEED only warm up work!

95, 95, 115, 115

C) Clean: 3,2,1,3,2,1; rest as needed – 75-85%

265, 275, 285
270, 280, 290

D1) Back Squat: 10 reps AFAP – 225#; rest 2 min

✅ x3

D2) GHD Hip Extension: 20 reps AFAP; rest 2 min

✅ x3

E) @sustained pace:
3 DB PS/arm – 100#
3 DB SS/arm
1 min unbroken FLR on rings
x 5 rounds

Done. Didn’t watch time just moved thru. Snatched all singles bc of my wrist. FLR all UB and felt good

F) EASY cool down 15-20 min

Going to walk pups.

PM
A) @85%
AB 30 sec @68RPM
7 burpee
AB 30 sec @68RPM
7 bjo – 24″
x 5 rounds
rest 4 min
Row 30 sec @1:45 pace
15 wtd. DU
Row 30s ec @1:45
20 DU
x 5 rounds
rest 4 min
VC 30 sec @85%
5 strict dips
VC 30 sec @85%
5 kipping dips
x 5 rounds
– SAME times per round sir! KEEP breathing up but control struct work!

10:38

10:23

9:33

B) EASY walk 15-20 min

Pup walk

Tue 09OCT18

AM
A) NFT:
50 wtd. single unders
HS walk 50′
50 wtd. single unders
HS walk 50′
50 wtd. single unders

Done

B) Power Clean + Hang power clean + S2OH: 3.3.3 – All TnG – SPEED base – every 2 min x 6 sets from 155# – HPC below the knee

155, 165, 175, 185, 195, 205

C) IGT into IWT:
Run 800m on tru form
12 burpee bj – 36″
Run 800m on tru form
12 burpee bj – 36″
Run 800m on tru form
into….
AB 2500m
50m FW – 115#/h
12 DB S2OH – 100#
AB 2500m
50m FW – 115#/h
12 DB S2OH – 100#
AB 1500m

39:11
*finished with 2500m AB. Figured it was a typo*

Runs: 3:40, 3:35, 3:34
FW: both done in 3 sets. 3 lengths of track
S2OH: 3/3/3/3, 4/8- not sure where that came from but I found a rhythm driving thru my heels so went with it. Did 100#/h
AB: 3:55, 3:57, 3:57

D) EASY cool down 15-20 min

Walking pups

PM
A) @sustained effort:
Ski 100 cals – ever 10 cals complete:
4 medball 2 shoudler – 150#
30′ HS walk
– Controlled effort, keep this great pace, good breathing and sustained throughout!

16:59

Med balls all in singles

Mon 08OCT18

AM
A) 3 rounds NFT:
30 wtd. DU
rest 15 sc
10 double KB cossack squats – 1pd/h
rest sec
1 short rope climb to 20′
rest 1 min

Done. RC feelin good

B) Snatch Balance: 1 rep – every 45 sec from blocks x 8 sets – buidling from 185-205#

185 x3
195 x3
205 x2

C) Snatch: 3,2,1,3,2,1; rest as needed – 75-85% – These must be perfect if you go above 80%

205, 215, 225
215, 225, 240
– feeling MONEY

D1) Front Squat @20X1; 4-6 x 5; rest 2 min

265, 275, 285, 295, 305 all x6
– it’s cominf back!

D2) GHD Raise @31X0; 6 reps x 5; ret 2 min

E) DB Split Squat @2121; 6-8/leg x 4; rest 2 min

50#/h, 55, 60, 65
– left hip flexor is working hard man
– grip was getting tired last last couple

F) EASY cool down 15-20 min

Pup walk

PM
A) @85%
7 unbroken ring MU
250m ski erg
x 5 rounds
rest walk 5 min
1,2,3,4,5,6
pHSPU -10″
b/t each set complete 4 TTB/CTB
rest walk 5 min
7 burpees to 12″
7 KBS – 106#
x 7 rounds

9:43
– MU felt great

7:26
– flowed thru. Haven’t done double taps in awhile. Had some alright (but still ugly) sets up front but then lost them. Just a new skill I haven’t done in a LONG time.
– neck did get super tight though! Gotta watch that.

9:32

Fri 05OCT18

AM
A) NFT:
20 alt lunges
15 ring push ups
10 ski cals
x 3 rounds
– EASY pace controlled and warm up!

Done
Pushups all UB
Ski worked on sprint start and new tech

B) Push Press: 2,2,2,2,2; rest as needed – tough sets

245, 255, 260, 265, 275×1

C1) Power Clean + strict press + push press: 1.3.5; rest 30 sec – from 175#

175, 175, 175, 180, 185
The strict press were v tough for me today.

C2) Box Jump Over: 15 reps – 30″; rest 2:30 x 5 sets

D) Sorenson: Weighted x 3 min – 45#
Two sets of 45 sec. ouch…

E) NFT:
50′ yoke walk
50′ medball FR walk – 100#
50′ on shoulder medball walk – 150#/side
x 3 rounds
Yoke: 2-45’s each peg
100# FR walk was easy so did 100’

F) Coool down walk 10-15 min

Walked pups

PM
A) @sustained pace:
Echo bike 25 cals
HS walk x 50′ unbroken
Echo bike 25 cals
HS walk x 50′ unbroken
Wcho biek 25 cals
HS walk x 50′ unbroken

4:54

Echo bike got up to 80 RPM and held it. Each set of that was about 1:15. Very little break into HSW. HSW felt strong and was able to recover here and breath. Jogged back to bike each set

B) EASY cool down 15-20 min

Going to walk the pups