Tue 30DEC14

8:45 AM
Row 500m @1:38 pace
rest 2 min
x 8

Scores:
1. 1:38.1
2. 1:38.0
3. 1:38.0
4. 1:38.0
5. 1:38.1
6. 1:38.1
7. 1:38.1
8. 1:37.9

1:30 PM
A. TnG squat snatch – 3 reps on the min for 12 min @67% 1RM
B. Thruster – 3 reps @165# x 8 sets; rest 45 seconds b/t sets
C. Build to a max squat clean thruster in 5 attempts
+
5 min amrap @100%:
30 PS – 135#
30 burpee box jump – 24″

Scores:
A. 175#
– Breathing got up there towards the end. Although these have gotten heavier empirically, they feel easier each week.
B. Completed
– Pretty easy.
C. 215, 230, 245, 255, 265 (miss)
– The press is what killed me.
+
1 complete round + 5 PS’s
– 30 PS’s took 1:47. All sets of 6. Got back to the bar with about 15 sec. left and repped out 5 quick UB. Breathing feels like it is getting a ton better.

Sat 27DEC14

AM (Did not do- cold and raining outside)
Run 400 @90%
Rest 1:1
X 12

PM (9:00 am)
5 min amrap @80%
10 PS – 95#
30 double unders
rest 5 min
10 min amrap @90%
10 PC&J – 95#
20 box jump over – 20”
30 cal AD
Rest 5 min
5 min amrap @100%
Row 1k
Amrap burpee over erg in remaining time

Scores:
4 + 7 PS’s
– PS’s and DU’s UB.
3 + 7 C&J’s
– Burned the hell out of the quads, especially the AD. C&J’s UB.
24 burpees over erg
– Row took about 3:20. Kept it under 1:40ish first 500m. Then kept under 1:43ish second 500m stretch.

Notes:
– Felt a lot better today. Didn’t do the running because it was really cold, windy, and raining outside.

Fri 26DEC14

9:00 AM
Row 250 @90-95%
Rest 1:30
x 12
-rest 5 min b/t sets 6/7

Scores:
1. 46.4
2. 45.4
3. 44.6
4. 44.4
5. 44.1
6. 44.3
7. 44.9
8. 44.7
9. 44.5
10. 44.2
11. 44.2
12. 44.0
– Hamstrings and abs still sore from the GHD work.

4:30 PM
A. 6 sets – C&J x 2; rest 90 seconds (moderate effort)
B. Snatch DL + PS + Snatch + OHS + Snatch balance; build to a heavy complex
+
12 min amrap @consistent effort:
50m FW – 80#/h… did 88#/h (did not have 80#’s)
10 strict HSPU

Scores:
A. 185, 200, 210, 220, 230, 240
– Squat cleans and Split Jerks. Felt good.
B. 205
– Was not TnG but did not let go of bar.
+
7 complete rounds
– Traps and shoulders on fire. Split all HSPU’s up into 5’s.

Notes:
– Didn’t feel good in the morning and especially in the evening session. I ate a bunch of sugar on Christmas which I think was making me feel like crap. Could have also been that I might be getting sick. Doubled up the vitamin C before bed.

Tue 23DEC14

7:45 AM
AD 30 sec @85%
AD 30 sec @50%
x 35

2:00 PM
A. Build to a 1RM – Snatch
B. Build to a 1RM – C&J
+
For time:
100 wall balls… 20’s
90 DU… UB
80 GH sit up… 15’s
70 kbs 2pd… 10’s
60 ring dips… 3’s
50 back extensions… 10’s
40 thrusters 95#… 10’s
30 burpee
20 power clean – 155#… 2’s
10 shoulder to OH – 185#… UB

Scores:
A. hit 260, just missed 275 (video below)
B. hit 310
– Felt good. Could have gone heavier if I had more time. Spent too much time snatching.
+
40:11
– Longest workout I’ve done in awhile. Just tiring, long, work.

Mon 22DEC14

AM (DID NOT DO- see notes)
Row 500m @1:38.5 pace
rest 2 min
x 8

1:30 PM
A. Emom 12 min – Tng Squat snatch x 3 – 63-65% of RM
B. 8 sets – every 45 sec – Tng PC x 3 – 225#; rest 45 sec
C. Build to a max PS in 6 sets
+
FT:
21-15-9
Burpees to 6”
CTB chin up

Scores:
A. 170
– Felt a ton better than last week. Breathing definitely got tougher.
B. Done- easy but breathing did pick up.
C. 135, 175, 205, 215, 225, 235 (tied PR)
– Felt great! Hit 235 easily. Felt as though I could have gotten 245/250.
+
4:40
(C2B’s= 21: 7/7/7; 15: 8/7; 9: 5/3/1)
– C2B’s felt great today. Should have pushed it more now that my upper body density/ pulls are better. Hard to gauge where I’m at with these since I’m not used to knocking them out like I am now.

Notes:
– Fell back asleep after I emailed Mike back in the morning. Overslept and couldn’t get the morning row work done. I was pretty upset about it until I felt like I killed today’s afternoon session. Very very happy with the 235 PS being easy. Best I’ve felt in a couple weeks.