Wed 29OCT14

10:15 am:
Row 500m @90%
rest walk 3 min
x 12
– record times per row
– ALL sets must be within 1 sec

scores:
1. 1:38.5
2. 1:38.6
3. 1:38.5
4. 1:38.5
5. 1:38.4
6. 1:38.5
7. 1:38.4
8. 1:38.5
9. 1:38.5
10. 1:38.4
11. 1:38.4
12. 1:38.4
– picked up the pace today due to having a 1 sec. allowance. still all around 0.1 sec anyway.
– from set 8 on it really started to get hard. felt in legs and more O2 debt.

3:00 pm:
A. BS @20X0 (quick); 2 reps; rest 45 sec x 6 sets
B. Emom 8 min:
split jerk x 2 reps @ 70% (blocks)
C1. 5 MU, rest 20 sec
C2. 10 burpee box jump over 24″, rest 30 sec x 4 sets
+
3 rounds for time:
5 strict HSPU
10 HPC 135#
10 HSPU
5 HPS 135#

scores:
A. all 295
B. 220
– these felt good today. shoulders and forearms felt fine for the first time while doing these.
C1. all UB
– feeling really good about these. all sets were a lot easier than they would have been weeks ago. pacing and breathing way better now.
C2. all under 0:55 sec.
+
7:06
– all movements each round were UB. first round was 1:45 so the pace dropped significantly… holy traps.

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Tue 28OCT14

7:45 am: done fasted due to covering the morning classes
row 6k
every 1k hop off for 3 bar MU + 1 rope climb (working very little arms)
– 2:02.0 avg/500m or better

4:30 pm:
A. Snatch high pull + power snatch; 2.2; rest 10 sec bw clusters; rest 2 min x 4-5 sets
B. Halting snatch DL; 5 reps; rest 3 min x 4 sets
C1. Snatch shrug @ 20×3; 3 reps; rest 30 sec (didn’t use tempo here, switched it to the pendlay row)
C2. axle bar pendlay row; 3 reps; rest 90 sec x 5 sets
+
5 sets
15 cal AB
15 CTB pull up
15 ring push up
rest 60 sec

Scores:
A. 185, 190, 195, 200, 205
– tough
B. 250, 260, 265, 275 (straps)
– felt great
C1. 265 (straps)
C2. 175 @20X3
+
1. 1:43 (8/7, 15)
2. 1:40 (8/7, 15)
3. 1:40 (8/7, 15)
4. 1:42 (8/7, 15)
– lost c2b kip with 3 left
5. 2:07 (8/6/1 due to no rep, 8/7)
– lost c2b kip with 3 left
– c2b’s all felt great today. felt it after the workout in the lats more than I ever had before. obviously the last round was the one that was starting to wear me out.

Mon 27OCT14

8:00 am:
AD 30 sec @90% aerobic
AD 30 sec slow spin @50%
x 30
rest 2 min after sets 10 and 20

3:00 pm:
A. FS @20X1; 3,3,3,3,3; rest 3-4 min (90%)
B. push press; 1 rep; rest 2-3 min x 6 sets
C. emom: 14 min
5 PHSPU UB odd … 6.5″ deficit
3 power clean tng 225 even
+
10 min amrap @90%:
30m DB OH walk left… 65# (heaviest the gym has)
30m DB OH walk right
5 box jump step down 36″
10 cal row

Scores:
A. All 300
– tough
B. 185, 195, 205, 210, 215, 220
C. completed. Not UB in 2 sets due to losing balance
+
4+1 OH walk

Sat 25OCT14

7:30 am
A. front squat @ 20×0 (quick); 5 reps; rest 45 sec x 8 sets
B1. close grip bench press @ 22×2; 5/4/3/3 reps; rest 30 sec
B2. front rack walking lunge 185#; 8 reps/leg; rest 90 sec x 4 sets
+
for time:
row 1k (1:44.2 avg/500m)
25 CTB
10 MU
+
12 min easy spin AD cool down
+
outlaw connectivity

scores:
A. all 225
B1. 235/245/255/265
B2. completed
+
7:56
– this felt like a shit show but after looking at it over video it doesn’t look as bad as it felt. really tried to clean up c2b form. lost rhythm of kip around 17 and then lost count due to a no rep so I did a couple extra after watching the video. mu’s felt really tough after the c2b.

Fri 24OCT14

7:00 am:
walk 45 min and relax
– walked the dogs for 45 min around Broad Ripple

3:00 pm:
A. strict press @ 20×2; 3.3.3 clusters; rest 10 sec bw clusters; rest 3 min x 4 sets
B. 2 power clean + 2 hang power clean + 2 front squat; rest 2 min x 4 sets (video)
C1. 40m farmer walk HEAVY (feel the lats engage and the core tight); rest 30 sec
C2. prone row @ 20×3; 5 reps; rest 2 min x 4 sets
+
5 rd for time:
15 ring push up (all 8/7)
7 strict pull up (pronated) (video) (all 2/2/2/1)

scores:
A. 130, 135, 145, 150
– 150 was very tough
B. 215, 225, 235, 245
C1. 70#/h is heaviest the gym has so did 80m which made it very, very, very heavy
C2. 50#/h
– forearms were exploded after this superset
+
6:15
– might have paced it a little too much.
+
outlaw connectivity

Wed 22OCT14

7:45 am:
Row 500m @90%
rest walk 3 min
x 11
– record times per row
– ALL sets must be within 1 sec

scores:
1. 1:40.0
2. 1:40.0
3. 1:40.0
4. 1:40.0
5. 1:40.1
6. 1:39.9
7. 1:40.0
8. 1:40.1
9. 1:40.1
10. 1:40.0
11. 1:40.0

3:00 pm:
A. BS @20X1; 2,2,2,1,1; rest 3 min (go for something if you feel good)
B. Emom 6 min:
split jerk x 2 reps @ 75% (blocks)
C. 3 MU + 5 dips dips, rest 60 sec x 4 sets
+
3 rounds for time:
AB 15 cal… did AD
15 HSPU (all UB)
50m bear crawl

scores:
A. 365, 385, 405, 445, 465
B. 235
– wrists felt better. anterior shoulders sore
C. completed
– easy
+
7:06
– hspu felt great. bear crawl burned the quads a lot more than expected.

Tues 21OCT14

8:00 am:
row 5k
every 1k hop off for 6 CTB Pull up + 5 ring dip
– kept btw 2:02 and 2:05 avg/500m pace

3:00 pm:
A. Snatch high pull + power snatch; 2.1; rest 10 sec bw clusters; rest 2 min x 4-5 sets
B. Halting snatch DL; 5 reps; rest 3 min x 4 sets
C1. Snatch shrug; 3 reps; rest 30 sec
C2. axle bar pendlay row; 5 reps; rest 90 sec x 4 sets
+
6 sets for time:
row 250m (1:45 avg/500m pace or better)
11 CTB pull up (all 6/5 or 5/6)
8 ring dip (all 4/4)

Scores:
A. 185, 195, 200, 205, 210
– focus on set up and keeping bar close
B. 245, 255, 260, 265 (straps)
– pretty tough. Felt in legs. Focused on driving hips down.
C1. 255 (straps)
C2. 150 perfect form
+
14:32
– about 2:30 per round. Sped up the last 2 rounds. Paced it perfectly. Still got the “blown up” feeling but not until the last round.