Thu 29JAN15

9:15 AM
Row 500m @1:42 pace
rest walk 1:15
x 12
– rest 5 mina after 6 sets

1. 1:41.9
2. 1:41.8
3. 1:41.9
4. 1:41.9
5. 1:41.9
6. 1:42.0
7. 1:41.8
8. 1:42.0
9. 1:42.0
10. 1:42.0
11. 1:41.8
12. 1:42.1

5:00 PM
A. SC Thruster – build to a tough single in 12 min
B. OHS – build to a max in 6 sets
+
FT:
21-18-15-12-9-6-3
Thruster – 115#
CTB chin up

Scores:
A. 260
– easy
B. 185, 215, 225, 240, 245, 255
– easy once the heavier weights warmed me up a bit.
+
12:37
– All thrusters UB.
– C2B’s divided into sets of 3’s. Set of 6 was 3/3 and set of 3 was UB.
– C2B’s felt great. Never lost the kipping motion. No major shoulder, grip, or bicep fatigue.
– Went too hard on the thrusters which killed my breathing. Felt like it made me redline a bit which slowed me down significantly. Felt like I was standing around a lot.
– Set of 15’s were by far the worst. Felt like I hit a wall and then was able to push through especially once I hit the set of 9.

Tue 27JAN15

AM – off

3:00 PM
A. BTN press – tough single
B. Thruster + FS – build to a moderate set in 10 min
C. Emom 10 min – TTB x 8
+
FT:
100 WB
75 HSPU
50 KBS – 2pd
25 MU

A. 165
B. 235
C. complete- super easy
+
21:10
– Wall balls split up into 25’s. Done at 3:46
– HSPU’s split up into 6’s with the last 9 split up 5/4. Took awhile but felt good about it.
– KBS’s split up into 10’s
– MU’s split up into 3’s up to 15. Then 2’s until 21 then quick singles up to 25. Shoulders and grip were toast here. Mostly shoulders.

Mon 26JAN15

8:30 AM
Row 250m @95-97%
rest walk 2 min
x 6

rest as needed

RTW 20 min EASY
1 min each movement- AD, Jump Rope, Row, FLR
x5 sets

Scores
1. 42.2
(only 1 min rest by accident)
2. 44.8
3. 43.2
4. 43.0
5. 43.4
6. 44.2

4:00 PM
FT:
20 PC – 245#

Scores:
1:46
– All quick singles.
– 0:51 sec. with 10 done. So slowed a bit at the end.
– Felt easy as far as muscle endurance and breathing.
– Avg. 5.3 sec./rep

Fri 23JAN15

AM
AD 60 min EASY

4:00 PM
A. Jerk – build to a moderate single from blocks
B. Push press – build to a moderate single from blocks
C1. 5 sets – Tng S2OH x 8 – 135#; rest 5 sec
C2. L sit x 30 sec; rest 2 min
+
FT:
12-9-6-3
AD cals
DL – 275#

Scores:
A. 250
B. 215
C1. complete- all push press.
C2. complete- very very hard. Shaking real bad but was able to stay up.
+
2:43 (not sure exactly but around here)

Sat 24JAN14

AM (Didn’t do)
Row 3k EASY
+
10 min mobility specific

PM (8:30 am)
A. Snatch + OHS – build to a moderately tough set – FAST and snappy
B. Emom 10 min – Tng SS x 3 – build small from 135#
+
5 RFT:
1 Legless RC
10 HSPU
+
“Fran”

Scores:
A. 200
B. started at 135 built by 5’s to a finishing weight of 180
+
4:08
– HSPU got slower but stayed UB until the last set where I lost balance after 8.
+
2:32
– This felt super easy today. Thrusters were a cake walk. Pull ups didn’t burn at all until after. Breathing picked up but I felt fine after. Probably could have pushed the pace a little harder.

Wed 21JAN15

8:00 AM
AD 30 sec @85%
AD slow spin 30 sec
x 30

5:00 PM
A. Emom 10 min – Thruster x 1 – tough load, building sets
B. 8 sets – every 45 sec – 15 wall ball + 6 burpees
rest as needed
Amrap set of CTB chin ups x 2 – rest as needed b/t each set, video
+
FT:
100 DU
9 Tng PS- 135#
75 DU
7 Tng PS
50 DU
5 Tng PS

Scores:
A. 200 -> 230 by 10’s then 230 -> 260 by 5’s
B. Treated this like an emom but with 45 sec. Very very hard to keep that pace. I fell behind after the 3rd set but just went as fast as I could until I completed the 8 sets.
+
32 and 30 C2B’s
+
4:35
– This was harder than I thought it would be. The DU’s killed me. My forearms were still tired from the C2B’s. 1 miss on the set of 100. 3 misses on the set of 75. Another 3 misses on the set of 50. I usually don’t have that problem with DU’s.

Notes:
– Took awhile longer to warm up the shoulders today.
– Don’t feel nearly as fresh as last week and I was sick last week.

Tue 20Jan15

7:30 AM – Row 500s
Row 500m @1:43.5 pace
rest walk 1:30
x 12
– rest 6 min after 6 sets

1. 1:43.4
2. 1:43.6
3. 1:43.5
4. 1:43.4
5. 1:43.5
6. 1:43.5
7. 1:43.5
8. 1:43.4
9. 1:43.5
10. 1:43.4
11. 1:43.4
12. 1:43.5

4:00 PM
AD 20 sec MAX cals
rest walk FULL recovery
x 8

Scores:
10?, 15, 15, 10?
– The monitor wasn’t working right and kept going out. Pretty sure the AD I usually use is going out. Second day in a row it has done this. I rested about 6 minutes btw sets and only did 4 sets. Ran out of time and I had to coach. Still got a good dose response. Legs felt very heavy as usual after these.