Wed 29JUL15

29JUL15- Sleep

8:45 AM

Row 500m @85% Aer
rest walk 2:30
x 12
– rest 4 min every 4 sets

All done between 1:59.7-1:59.9. Could do this pace all day. Forgot to rest the 4 min every 4 sets.

3:00 PM

A. Jerk – build to 85%
– then complete 3×3 at that weight; rest as needed
+
FT:
100m prowler HEAVY
50 GH sit ups
10 RC
50 burpees
100m prowler HEAVY

RAN

FT:
100m HS walk
Amrap MU set

Scores:
A. Built to 245# but the front of my shoulders were hurting bad. They wouldn’t warm up and everything about them felt off. Stopped there and went on with the other training.
+
17:18
– 6-45# plates loaded on prowler
– GH sit ups done UB
– RC’s done in quick sets of 2. These felt really good today.
– Burpees were consistent the whole way thru.
+
7:40… 10 UB MU
– Shoulders went quick on the HSW. Too many drops.
– Shoulders smoked on MU’s.

Tue 28JUL15

28JUL15- sleep

8:45 AM

RTW 45-60 min EASY
1 min/movement
AB
Jump rope
Row
Skip
Jog
Dot Drill
x8

3:30 PM

A. Thruster; 3,3,3,3; rest 2-3 min – moderate speed focus
B. Amrap 10 min – TGU – 2pd
C. FS – build to 85%
+
FT:
15-10-6
Thruster – 165#
Burpee bar MU

Scores:
A. 175, 190, 205, 220
B. 44 reps
C. 330
– easy
+
11:00
– Paced it way too much. Thought the burpee bMU was going to kill me but never did.
– Thrusters split up: 8/7, 6/4, 6
– Half way thru the 10’s on the burpee bMU the sweat on the bar was just ridiculous. Couldn’t grip it at all and the chalk was just a paste. Had to spend time wiping it down with my shirt every couple reps. Especially had to do it for the set of 5. Pisses me off…

Mon 27JUL15

Mon 27JUL15- Sleep

8:00 AM

AD 30 sec @90%
AD 30 sec EASY
x 30

65-70 RPM
Only got 20 sets in. Had to coach.

2:00 PM

A. PC&J – build to a tough single
+
“Heavy DT”
5 RFT:
12 DL
9 HPC
6 PJ
*All at 205#.

Scores:
A. 290
– Felt good. Could have gone heavier.
+
12:34
– Got pretty frustrated here. The sweat ran down my forearms, down my pinky, and all over the bar. Into the third round the bar was soaking wet and I couldn’t even grip it anymore. I never used so much chalk in my life. Could have pushed it here and gotten a better score if only I could grip the bar. I am buying forearm sweat bands after I publish this post!
– Completed 3 rounds in under 6 minutes.
– Deadlifts 11/1.
– Hang power cleans started off 6/3 and right into the push jerks. Until the third round because I couldn’t grip the bar. The 5th round I figured out the trick to catch the bar right in the hip crease to bounce it up. A ton easier.
– Push jerks all unbroken.

Sun 26JUL15

AM
Swim 50m @90%
rest 1 min
x 6
rest 5 min
x 4

PM
Hike 60 min EASY unloaded and unplugged

Didn’t do either. Was planning on biking and going to the beach to relax and play some volleyball but the weather was bad. Stayed in, watched the Games, and got some cooking and work done.

Sat 25JUL15

Sat 25JUL15- Sleep

8:15 AM

Row 6k EASY – 1:58-2:00 pace

1:59.4 avg time/500m
23:53.1 total time

1:30 PM

A. Squat clean gauntlet (2012 games standards)
Start at 245#. Build by 10# every 30 sec.
B. Push jerk – 20 reps for time 225# (from floor)
+
25 min cap:
200 DU
30 med ball clean over shoulder 150# (subbed with 165# stone over shoulder)
30 MU
30 BS from floor 155#
200 DU

Scores:
A. 305- easy.
– Went for 315. Nailed it but it slipped out of my hand out of the hole. Went again real quick and dove so hard under the bar that I basically bounced it off my chest. Did not do the deadlift part. Since I was changing the weights I fell behind the 30 sec timer and was just switching plates, chalking up, and gripping and ripping it.
– Felt as though I could pull 335+. These were the best cleans have probably ever felt for me. Starting to get some confidence here.
B. 1:35 total time
– Two sets of 10.
+
26 MU’s (30 MU’s in 25:15)
– Didn’t have a 150# med ball so did 165# stone over shoulder. It was awful. Took like 17 minutes.
– Started the MU’s at the 19 minute mark. All sets of 5 reps. Could have gone faster but the sweat on the rings made it hard to grip. Need to invest in the forearm sweat sleeves.

Notes:
– Felt a ton better today with some sleep.

Fri 24JUL15

Fri 24JUL15- Sleep

8:45 AM

Run 400m @90%
rest 1:1
x 10
– rest 6 min after 5 sets

1. 1:31.5
2. 1:29.1
3. 1:29.2
4. 1:29.4
5. 1:30.6
6. 1:29.3
7. 1:29.7
8. 1:28.4
9. 1:28.3
10. 1:28.1
*Ran these hard. Route was longer than 400m. Legs were burning after 3 sets but was maintainable.

2:00 PM

5 min amrap @80%
10 KBS – 2pd
10 burpees
30 DU
rest 5 min
10 min amrap @90%
Row 350m
10 DL – 185#
10 burpee bj – 24″
rest 5 min
5 min amrap @100%
5 PS – 135#
5 bar MU

Scores:
3 + 12 reps

3 + 115m on rower

2 + 6 reps
*I’m not sure what the hell happened. I just kept failing the bMU on the third set. Lost the movement pattern.

Notes:
Didn’t feel the best today, especially going into the pm session. Closed the gym the night before an had to open it early in the morning because I was covering for another coach. Only 6.5 hours of terrible sleep and I could definitely tell.

Wed 22JUL15

22JUL15- sleep

7:30 AM

AD 45 min – 130 BPM EASY
+
Mobility 20 min

– 130 BPM was not as easy as I thought it was going to be.
– Keep AD at 55-60 RPM.

22JUL15- AM

2:00 PM

A. SJ – to a max
+
EMOM for 10 min:
Odd- 3 thrusters – 195#
Even- 3 burpee MU
+
EMOM for 10 min:
Odd- 6 OHS 155#
Even- 12 GH sit up
+
EMOM for 10 min:
Odd – BS x 5 – 275#
Even – 15 CTB pull up

Scores:
A. 310
– Shoulders were super sore today. They would not warm up. So decided to stop here.
+
completed
+
completed
+
completed
– All C2B’s were unbroken and never lost my butterfly kip. They were actually kind of easy and knocked them all out quickly. Very very happy with this considering how sore my shoulders and forearms were.