Thu 26FEB15

6:30 AM
EASY aerobic 20-30 min

10 min AD
10 min job inside

1:00 PM
A. Emom 3 min – HPS x 2 – 70%
B. 3 sets – AD 20 sec @90,92.5,95%; rest 1:50
C. 1 sets – AD 30 sec @97%
+
GDS prep based on 15.1
+
AD 90 sec @80%
rest 60 sec
Row 90 sec @85%
rest 60 sec
AD 90 sec @90%

Scores:
A. 165
– Easy.
B. 85, 90, 95 RPM
C. 100 RPM
+
Normal active warm up with a little more shoulder work.
+
AD: 70 RPM
Row: 1:45 avg/500m pace
AD: 75 RPM

Wed 25FEB15

6:00 AM
AD 45 min @Z1

Noon PM
A. SC – build to a 90% – PERFECT mechanics, NO fails
+
Row 1k @ tough effort, every 200m get faster, last 200m ALL OUT

Scores:
A. 285
– Easy pulls. Coming out from bottom a little tougher but still pretty easy.
+
time / meter / avg per 500m pace / stokes per min
0:41.3 / 200 / 1:43.2 / 31
0:40.3 / 400 / 1:40.7 / 30
0:38.6 / 600 / 1:36.5 / 30
0:38.1 / 800 / 1:35.2 / 28
0:34.3 / 1000 / 1:25.7 / 35

total
3:12.7 / 1000 / 1:36.3 / 30

Tue 24FEB15

6:00 AM
RTW EASY 20-30 min

1 min each movement for 5 sets
AD
Jump Rope
Row
Sit Ups
Jog

Noon PM
A. PP – build to a FAST and snappy single, low sets and reps
B. BS – tough single
+
5 min amrap @85%:
5 KBS – 2pd
25 DU
5 lunges/leg
rest 5 min
5 min amrap @90%:
10 wall balls
10 cal AD
rest 5 min
5 min amrap @95%:
5 HPC – 135#
7 burpees
150m row

Scores:
A. 215
– Easy
B. 375
– Easy but don’t think I’ve back squatted in a month or two.
+
5 + 5 KBS
+
4 + 12 (2 cal AD)
+
4 + 1 HPC

Mon 24FEB15

9:00 AM
AD 30 sec @incrementally tough effort
AD slow spin 30 sec
x 20
– every 5 sets, start @80%, build 5% effort every 5 sets

60, 65, 70, 75 RPM

1:00 PM
A. SS – tough single in 6 sets

rest 10 min

GDS prep – General, dynamic specific pre – Like open
+
8 min amrap – Faster every 2 min, last 2 min HARD:
9 PS – 95#
6 bj – 24″
3 MU

Scores:
A. 185, 200, 210, 220, 230 (miss)
– My timing was off today for the squat. I felt like I was throwing the barbell through the roof on my pulls. It felt very light, just timing and technique.
+
GDS Prep:
– Ran through the workout for 4 min at a moderate pace. Did the complete number of reps besides for the MU’s where I went 3,2,1 on each of the three sets. I got 3 rounds plus snatch change.
+
6 + 6 snatches
– Felt like I paced it perfectly. Started off with 3’s on the PS, step downs, and singles on the MU’s. Middle of the workout I went 5/4 on PS, faster step downs, and single MU’s. Back half I went UB on PS, no step downs, and UB MU’s.

Sat 21FEB15

9:00 AM
Open workout 12.4
12 min amrap
150 wall balls
90 DU
30 MU

Score:
261 reps (21 MU’s)
– Wall balls split up into 30’s.
– DU’s were UB.
– MU’s 3/3/2’s/1.
– The MU’s killed me. I had 4:00 min left when I jumped on the rings.
– Would have placed me around 40th in 2012 and 90th in 2013.

PM- Didn’t do.
AD 1 min max cals
rest 2 min
Row 1 min max cals
rest 8 min
x 2