Mon 19JAN15

8:30 AM
Row 500m @1:37 pace
rest walk 2 min
x 9

1. 1:37
2. 1:36.9
3. 1:37
4. 1:37
5. 1:37
6. 1:37.2
7. 1:36.9
8. 1:36.9
9. 1:37
– These were a lot easier than last week @1:37.5 pace. Still difficult and got the breathing going but easier probably because I was fighting a cold.

5:30 PM
A. Build to a max SC thruster in 6 sets
B. 3-4 sets – AD 24 sec HARD; rest FULL RECOVERY
+
9 min AMRAP
3, 6, 9, 12… (15, 18, 21, 24,…)
Thrusters – 95#
Toes to bar

Scores:
A. 185, 215, 230, 245, 260, 275
B. cals: 24, 24, 27, ?? (monitor turned off on me)
– rested about 6 minutes btw sets
+
Finished the 21’s. Ran to the bar to get 1 rep in but time ran out.
– All thrusters were UB.
– T2B’s were UB through 9 and then divided into 2 sets. The set of 21 I was all over the place just trying to get them done within the time.

Sat 17JAN15

AM (didn’t do)
AD 10 min
Row 10 min
RTW 20 min

PM (9:00 am)
18 min AMRAP
30 Ground to overhead – 165#
100 Bar-facing burpees
30 Muscle-ups

Score:
1 complete round + 1 G2OH
– G2OH’s split all into 3’s. Felt easy. I think these took under 4 min, forgot to look.
– Burpees were all pretty consistent. Got done with these with 6:30 left.
– First MU was at the 6 min mark. Split up in 3/3/2’s the rest of the way. Last 2 were singles though. Had about 10 sec. left so I ran over and was only able to get in 1 G2OH. MU’s felt the easiest they have for 30 in a row. Pulls were easy. Dips (triceps) were starting to get tired towards the end but not nearly as bad as they have in the past. This workout felt almost purely aerobic which feels awesome mentally.

Thu 15JAN15

8:30 AM
AD 50 min @Z1

4:30 PM
A. PC&J – build to a tough single in 10 min
B. PP; 3,2,1; rest 2-3 min – tough sets, from blocks
+
12 min AMRAP
100 Wall balls – 20# 10’
75 Shoulder to overhead – 75#
50 Alternating pistols – 25/leg
25 HSPU – maximum hand allowance 36×24″

Scores:
A. 260
– Cleans felt heavy but went up easy. Jerks felt heavy.
B. 200, 220, 240
– Did not have blocks. Just went to front rack position each rep.
+
1 complete round + 30 wall balls
– Wall balls split up into 25’s. Done with 8:15 time remaining.
– S2OH split up into 25’s. Reps did slow down at the end. All were push jerks.
– Pistols were all UB. Never stopped to shake it out. Did slow a bit but never walked it off.
– HSPU’s started with 11 solid until I lost balance. Knocked out 8 which were slower. Finished with an even slower 6.
– Last bit of wall balls were split up into 15’s.
– Legs didn’t hurt. Shoulders burned like hell.

7:30 AM
10 sets EASY:
1 min AD
1 min row
1 min FLR

4:30 PM
5 min AMRAP
30 Squat snatch – 135#
Max overhead squats in remaining time – 135#

rest 15-20 min

From 0:00-3:00
2 rounds
30 Double unders
10 Deadlifts – 155#
From 3:00-6:00
2 rounds
35 Double unders
12 Deadlifts – 155#
From 6:00-9:00
2 rounds
40 Double unders
14 Deadlifts – 155#
From 9:00-12:00
2 rounds
45 Double unders
16 Deadlifts – 155#
And so-on until failure to complete work in allotted time cap…

Scores:
5 min amrap:
17 total OHS
– Completed 29 in 3:19. I did 29 so I could breathe, get the last squat snatch, and then go right into the OHS’s. Split up the squat snatches 5/5/5/5/3/3/3/1. The OHS’s were split up into 5’s with the last set being 7.
+
Completed 1 complete round + 7 DL’s into the set of 55 DU’s and 20 DL’s (18 min)
– I know this isn’t good enough. Thinking about it after words I realized that I didn’t pick up the pace when the rep count was getting higher. Kept the same pace when I should have been picking it up. When I looked at the clock I couldn’t believe time was up for that rounds. Could have easily kept going. DU’s were UB for the most part and all the DL’s were split up in half. DL’s were getting harder.

Mon 12JAN15

8:30 AM
Row 500m @1:37.5 pace
rest walk 2 min
x 9

1. 1:37.5
2. 1:37.5
3. 1:37.4
4. 1:37.5
5. 1:37.4
6. 1:37.5
7. 1:37.5
8. 1:37.4
9. 1:37.4
– These felt awful. Woke up with a sore throat and bad sleep. Felt 100% after though. Probably sweat out any sickness I had.

3:30 PM
A. Emom 10 min – PJ x 1 – build from 185#
B. BS – build to a tough single in 10 min – low reps, low sets

Rest as needed

FT:
10-8-6-4-2
HPC – 185#
Strict HSPU
+
AD 22 sec @HARD effort
rest walk FULL recovery
x 2-3

Scores:
A. Built by 10’s each min and finished with 275. Easy.
B. 405
– Felt heavier than usual because I was making bigger jumps and not a lot of reps/sets.
+
3:39
– All UB. However, the hspu were slow.
+
(cals)
1. 13
2. 16
3. 15
– Rested about 5 min btw each set.