Mon 30MAR15

AM- off

1:00 PM
20 min easy AD
+
15.5

Score:
5:58

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Fri 27MAR15

6:00 AM
FT @100%:
AD 10 cals
15 burpees
15 bjo – 24″
Row 10 cals
+
AD 10 min @Z1
+
RTW 20 min EASY – opposite open movements

Score:
– Lost the time for this one.

1:00 PM
A. HPS – build to 80% in 5 sets
B. Emom 4 min – box squat x 2 – 65%
C. AD 20 sec @MAX effort; rest 3:00 x 2
+
GDS prep based on 15.5
+
Opens 15.5

Scores:
A. Built to 205
B. all 275#
C. Complete- Up to 100 RPM
+
6:27
– Left me dead on the floor for an hour. Never felt like that after a workout.

Wed 25MAR15

6:00 AM
FT @increasing effort per movement:
15 PS – 95#
20 cal AD
15 PC&J – 95#
rest 5 min
FT @increasing effort per movement:
Row 250m
20 KBS – 2pd
20 burpees

Scores:
2:44
– PS’s in 5’s
– PC&J was UB

2:28

1:00 PM
A. HPC – build to 85% in 5 sets
B. CGBP – build to 255# in 5 attempts

rest 10 min

AD 30 sec @85,90,95%
rest walk 1 min
x 9
– increasing effort every 3 sets

Scores:
A. 200, 215, 230, 245, 260
– Easy.
B. 185, 200, 215, 235, 255
– Easy, but could tell I haven’t done this in awhile.
+
85% @ 85 RPM
90% @ 90 RPM but was more like 87 RPM after 1st set
95% @ 95 RPM, first set was about 92 RPM then the next 2 were about 88-89 RPM
– Burned the hell out of the legs. Went on a nice walk after to shake them out.

Notes:
– Felt great both in am and pm sessions. Big difference from the last two Wednesdays.