Wed 29APR15

2:15 pm
A. Emom 15 min – Jerk x 1 – building to a tough single in 15 min
B. OHS paused @22X1 – build to a heavy set of 3
– then take 90% and complete 3 more sets of 3; rest as needed
C. Max L sit – 1 attempt
+
Emom 12 min –
Odd – axel bar x 5 reps – very movements per set, pick different movements involving knee flexion (SC thruster, OH lunge/leg, etc) – USE a MODERATE load
Even – 4-8 reps of an upper pulling advanced gymnastics movement (MU, TTB, toes to rings, bar MU, burpee bar MU, etc)

RAN

Row 30 sec @85%
Rest walk 30 sec
x 12

Scores:
A. built to 350# (15# PR)
– Have more in the tank
B. Built up to 255#
– 90% reps done at 230#
C. 32 sec.
– Forgot to do so I did it after the emom.
– After about 20 sec. in my whole right side of my body started cramping up. Especially my tricep and quad.
+
Odd: mixed it up with a bunch of different things. All at 135#
Even: did some c2b/bar MU complexes and other things similar.
+
Completed
– Kept a pace of about 1:40-1:45 avg/500m

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Tue 28APR15

2:15 pm
A. Good morning @2211; 6-8 x 5; rest 2 min (moderate loads, floss)
+
Max distance FW – 2pd/h
Rest 5 min
Max distance HS walk
+
3 RFT:
7 DL – 275#
50 DU

A. 95, 105, 115, 125, 135
+
FW: 230m
– 10m increments
– about 4 minutes worth

HSW: 73m
– 10m increments where I got down to my feet and turned around quickly
+
2:35
– all UB.

Mon 27APR15

2:00
A. HPS – every 45 sec – increasing load from 115#, 10#/set – to a max
B. Jumping BS; 3,3,3,3,3; rest 2-3 min – 30-35%, PRACTICE extension
C. Amrap set – Wtd. front bridge – 45# on back x 1
+
3 sets @80,85,90%:
Row 18 cals
12 axel bar thruster – 135#… 6/6; 6/6; UB
12 CTB chin up… 6/6; UB; UB
12 burpees
rest walk 3-4 min

A. 225# PR (failed 235#- lost grip when the bar hit my hips)
B. 95, 110, 120, 130, 140
C. 5:06
– Holy shit. Had to fight from 3:00 on. Biceps were cramping up.
+
1. 3:01
2. 2:25
3. 2:09
– Axel bar thrusters were a lot harder than I thought. Burned the hell out of my lats.

Sat 25APR15

6:30 AM

A. Segmented clean DL + Mid hang clean pull + Hang clean; 2.1.1 x 5; rest 2 min – moderate build
B1. 3 sets – DB shrug x 10; rest 30 sec
B2. DB push jerk x 10; rest 2 min
+
FT:
9-6-3
PS – 155#
Bar MU
+
AD 20 sec HARD
Rest walk 2:40
x 4

Scores:
A. 185, 205, 225, 240, 255
– Feeling great. Set ups feel/ look great (video’d but didn’t post)
B1. 100#/h
B2. 60#/h x1, 65#/h x2
+
4:00
– All PS’s in sets of 3 TnG.
– Bar MU’s: 5/4, 3/3, 3
– Shoulder’s were definitely feeling it the entire workout from the DB work.
+
Kept each sprint over 97 RPM’s.

Fri 24APR15

2:30 PM

A. BS @20X1;3,2,1,3,2,1; rest 2-3 min
B1. Pendlay row; 6-8 x 4; rest 30 sec
B2. Ring row @10X2; 8-10 x 3; rest 90 sec
C. Double KB FR step up; 6-8/leg x 3; rest 1 min b/t legs
+
3 sets @ consistent effort, mix and match work order per set:
A. Run 200m
B. 12 TTB
C. 8 burpees to 6″ target
D. 10 SC – 135#
E. 8 bjsd – 24”
rest walk 1:1

Scores:
A. 300, 315, 330, 315, 335, 360
– These are starting to feel better.
B1. 145#: 8, 8, 7, 6 reps
B2. 10, 8, 5 reps
– Got very tough. Straps vertical, body almost completely horizontal.
C. 53#/h
– Tough.
+
1. ABCDE: 3:31
2. EDCBA: 3:38
3. CADEB: 3:43
– All T2B’s UB.
– SC’s quick singles.
– Long 200m run.
– Can tell I haven’t done any aerobic work like this in awhile, felt exhausted. In the past I typically do terrible at these and fall off pace at rounds 3-5. Would have been interesting to see what 2 more rounds would have scored.

Tue 21APR15

11:30 AM

2- 10 to 15 minute bike rides in the city. Got a sweat going.

2:00 PM

A. HPC form blocks; 5,5,5,5; rest 2-3 min
B1. DB push press; 3-5 (HEAVY) x 4; rest 10 sec
B2. FLR on rings x 60 sec; rest 10 sec
B3. Ring push up amrap in 1 min; rest 2-3 min
C. FT: 20 reps – double KB HPC&J – 1.5pd/h
+
“Annie”

SCORES:
A. 185, 210, 225, 245
B1. 70#/h
– First 3 sets: 5 reps.
– Last set: 4 reps.
– These were tough. Had to fight for them.
B2. All UB
– Got tough.
B3. 32, 29, 23, 23
– Tough.
C. 1:20
– Fought for UB.
+
8:19
– Feet anchored with DB’s.
– Strict sit ups- no to little help with hips or arm. Made it pretty hard.