Tue 23JUN15

7:30 AM

PT appointment- had to shift my schedule around.

10:00 AM

For time, 5 rounds of:
15 cal SkiErg… subbed with assault bike
5 Deadlifts (170/120kg)… 375#
4m Roll Barbell forward
Handstand walk back to SkiErg(starts at 4m, increases 4m each round)
___Time cap: 10 min

Scores:
4m into last HSW- Finished at 10:44
– Measured out the distances for this one.
– Paced this one all wrong. Thought the DL to the HSW would be more difficult so I went quick singles on the DL’s. Last two rounds went unbroken TnG DL’s with no problem. HSW’s did get a bit harder but not much. Only fall during the HSW’s was the last set when I had to look at the clock for the time cap. Then twice after that. Assault bike was consistently around 70 RPM.

2:30 PM

For time, 6 rounds:
4 Back Squat (140/100kg)… 310#
4m Legless Rope Climb from seated… 13′
40-80m Run (move cone)
___Time Cap: 8 min

Scores:
Finished at 8:08
– Not sure if I did the run right:
1st run- moved cone from 0-40m, ran back (80m total: 40 down, 40 back)
2nd run- ran to 40m, moved cone 40m to 50m, ran back (50 down, 50 back)
3rd run- ran to 50m, moved cone 50m to 60m, ran back (60 down, 60 back)
4th run- ran to 60m, moved cone 60m to 70m, ran back (70 down, 70 back)
5th run- ran to 70m, moved cone 70m to 80m, ran back (80 down, 80 back)
6th run- ran thru cone (80m)
– Back squats unbroken from rack. Did get harder than I thought.
– Legless rope climb not bad.

Mon 22JUN15

Program Change…

7:45 AM

Within 45 minutes:
20 X 12m Shuttle Runs
3000m Row
… then As many rounds as possible of:
40 Double-unders
20 cal AirBike
10 Box jumps over (60/50cm)
2m Move Cone

Score:
7 complete rounds in 38:10
– Had to coach a class so I had to end a bit early.
– Row was at about a 1:55 pace. Got off at 11:28
– 2m move cone was estimated distance.

1:30 PM

For time, 20-15-10 reps of:
Toes To Bar
Wall balls (9/6kg to 3,05m)… 20# to 10′
CTB Pull-ups
Thrusters (45/30kg)… 100#
___Time cap: 12

Score:
8:19
– Everything was unbroken.
– Hard to pace this one because everything can be and atleast I think should be unbroken but each movement skyrockets the heartbeat.
– All shoulders and grip.

Fri 19JUN15

7:45 AM

A. Emom 8 min – PC – 1.1 – 75% (fast, efficient)
B. Emom 8 min – PC x 1 + PP x 1 + PJ x 2 – 70%
C. 6 sets – Every 90 sec – 10 Cal AD, DB push press x 15 – (45#)

Scores:
A. 235
B. 205
C. about 20 sec. left each time

Notes:
– Not used to lifting in the morning. I like it but have to get used to it.

1:30 PM

A. 4 sets – Every 45 sec – BS @20X1 x 6 (60-70%)
+
for time:
35 TTB
100m prowler push (heavy)
20 OHS (155#)
100m prowler push (heavy)
35 chin ups

Scores:
A. 320
+
11:42
– T2B: 20/15
– 1st and 2nd Prowler: 6-45’s loaded.
– OHS: unbroken
– Chin ups: unbroken

Wed 17JUN15

8:30 AM

Wall walk x 4
AD 3 min @ Z1
Row 2 min @ Z1
Run 1 min @Z1
x 4-6
– HR monitored, below 150BPM

* Complete 5 rounds. Felt great.
HR 17JUN15

1:30 PM:

For time @95%:
25 cal row
25 BB thrusters
25 burpee

rest 3 min

@90-95%:
5,4,3,2,1
C&J (185#)
MU

Rest as needed, full recovery

100m FW (100#/h)
30 cal AD
20 DL – 315#
10 PJ – 205# – from ground

Scores:
2:32
+
4:22
– Shoulders were shot. MU’s were a lot harder than I thought. C&J’s were unbroken tng. MU’s were all unbroken. Don’t think doing quick singles on the C&J’s would have helped much. Felt like this exposed my MU weakness.

5:58
– FW: 1 break at 50m
– AD was done at 1:45min. About 70 RPM pace.
– DL: 10/10
– PJ: unbroken

Notes:
– The first pair wore me out. Shoulders are shot.

Tue 16JUN15

9:00 AM

10 sets:
20 DU AFAP
5 burpees
Row 45 sec @Aer pace
rest walk 1 min b/t sets

Scores:
1. 1:17
2. 1:18
3. 1:17
4. 1:15
5. 1:14
6. 1:17
7. 1:16
8. 1:14
9. 1:14
10. 1:15
* 1:56 avg/500m row pace

1:30 PM

A. FS; build to a heavy triple in 8 sets
B. emom – 15 min
Min 1 – Tng squat clean x 5 (start mod, load small per set, efficiency focus over load)
Min 2 – WCU x 1 – tough
Min 3 – 12 cal row
+
5 sets for time:
2 TGU/arm (2pd)
12 CTB chin ups

Scores:
A. 185, 225, 275, 295, 305, 315, 325, 335
B.
Squat Cleans: started at 145, 155 then by 5’s to finish at 170.
WCU (pronated grip): 113, 108, 103, 98, 93
– These were tough and very close to being no reps which is why I kept going down.
Row: took about 26 sec each time.
+
7:06
– All C2B were unbroken. Felt great. Never lost butterfly kip.
– Consistent around 1:20 per round.

Mon 15JUN15

8:45 AM

45 min AD @Z1 (consistent RPM)
(every 5 min get off and complete 20m HS walk, 1 RC – HR monitored throughout, record per 5 min)

Only was able to get in 40 min worth.
Kept at 50 RPM.
1. 105
2. 107
3. 110
4. 107
5. 106
6. 111
7. 106
*These measurements were taken before the HSW and RC. After those movements, HR was at 140 +/- 5.

1:30 PM

A. Snatch grip RDL @3211; 2-3 x 3; rest 2 min (light load, floss)
B. High Hang HS – 2 emom – mod load – 8 min (snappy)
C. Every 90 sec – 6 sets – SJ x 2 – (80%ish, from boxes, perfect mechanics)
+
for time:
10 pHSPU
Row 500m
10 MU
Run 400m
10 pHSPU
AD 30 cals
10 MU
+
5 Tng DL (185#) AFAP
AD sprints – 15 sec MAX effort
rest walk 2:40
x 4

Scores:
A. 135, 145, 155
– Did not floss.
B. 125
– Squat Snatches.
C. 275
– Not easy today. Struggled here.
+
10:00
– pHSPU: ~6″ def. (2-45# plates + abmat), done UB.
– 1:40 on the row
– 1st set of MU: 6/4
– pHSPU: ~6″ def. (2-45# plates + abmat), done UB.
– AD: ~1:40 with 70 RPM avg
– 2nd set of MU: UB… felt good here.
+
1. 16 cals
2. 15 cals
3. 15 cals
4. 14 cals
– Ouch.

Notes:
– Felt great today. Excited to do the last set of MU’s unbroken. Pretty easily too.
– Birthday and Blackhawks game. Had some pizza and some mules. Stayed up later than usual to see the celebration.