Fri 28AUG15

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AM… Did at 3:00pm
AD 20 min
Row 20 min
Run 20 min

Completed at South Loop CF. 

PM… Did at 9:30am in order to use Assault Bike
A. BS @20X1; 1,1,1,1,1,1; rest 3-5 min – build load from previous week, NO fails
B. Tall snatch – tough single for the day
+
OPEX Testing 15.2
10-minute Amrap
Max Assault bike calories

Notes
-Measure body weight immediately prior to session; provide exact weight in results

Scores:
A. 425, 430, 435, 440, 445, 450
B. 160
+
191 cals at 210.8 lbs BW
– Did some (2- 1 min progressive) AB sprints beforehand to get the blood flowing and get the hurt started in my legs. Still wasn’t enough. If I remember correctly I stayed around 75 RPM the whole time with a dip in the beginning. Pain leveled off around the 5 min mark. Burned it out with 90 seconds left. The second 5 minutes was significantly better than the first. The first 5 minutes I only hit around 90 cals. Can probably game this better next time.

Wed 26AUG15

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9:00 AM

Row 500m @85% Aer
rest walk 2:00
x 20
– rest 5 min every 4 sets
– Record HR for all sets, KEEP this aerobic!!!!

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4:00 PM

A. HSC – speed single in 12 min
B. DB semi supinated chest press; 5,5,5,5; rest 2-3 min – building load per set
+
FT:
AD 15 cals HARD
8 PC&J – 155#
HS walk 10m
rest walk 2 min
x 3

Scores:
A. 295
– Easy, fast.
B. 100#/h for all sets. Don’t have anything heavier or btw 75-95#.
+
1. 1:16
2. 1:24
3. 1:32
– Everything unbroken.
– This hurt a ton! Quads were done for.
– HSW were fast. Very hard to breathe and it felt like I was running on my hands to hurry them up.

Tue 25AUG15

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* Probably the worst night of sleep I have had in months…

9:30 AM

RTW 45-60 min EASY
1 min per movement
Jog
Skip
KB swing
FLR on rings
Row
Jump rope
AB
Step ups
x5
+
5 min AB

4:00 PM

A. Jerk – build to 80% for the day in 12 min
B. FS – build to 95% of RM
+
15 wall ball – 30#
rest 15 sec
10 MU
rest 15 sec
45 DU
rest 15 sec
5 FS – 245#
rest walk 5 min
x 3

Scores:
A. 280
B. 365
– Easy.
+
1. 2:25 (1 mess up on DU)
2. 2:20
3. 2:22
* All MU’s were unbroken. Did have to really fight for them on the last set.

Mon 24AUG15

11:00 AM

AD 90 sec @90%
AD 90 sec EASY
x 12
* Kept btw 66-69 RPM

4:30 PM

A. PS + OHS – tough set for the day
B. 12 sets – every 45 sec – Tng PC&J x 1 – 185-225#
C. Snatch balance; 2,2,2,2,2; rest 3 min – build from 80% of last weeks single
+
FT:
10 DL – 245#
rest 15 sec
10 strict HSPU
rest 15 sec
10 CTB pull ups
rest walk 2 min
x 5
– increasing power per set

Scores:
A. 255
– Easy.
B. 185, 195, 200, 205, 215, 220, the rest at 225
C. 225, 230, 235, 240, 245
+
1. 1:15
2. 1:11
3. 1:07
4. 1:04
5. 1:03
* The only reason set 5 wasn’t sub 1 min was because I lost the rhythm of my c2b so I had to settle down, stop dead hang, and start again. That last set I was basically doing them strict with a little bit of kip.
– Everything was unbroken. No problem.

Sat 22AUG15

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8:15 AM

RTW 45 min EASY
* Running late so did 24 min easy AB.

4:00 PM

A. Paused jerk – building to 80-85% in 12 min – pause 2 sec in the dip
B. CGBP; 1,1,1,1,1; rest 3-5 min – 85% of 2RM
C1. SA KB power row; 8-10/arm x 3; rest 1 min
C2. Amrap set of rings dips at top of MU; rest 2 min
+
5 RFT:
21 cal row
15 pull ups
9 HSPU

RAN

Hill sprint x 14 sec
rest walk FULL recovery
x 4-5

Scores:
A. 297.6
B. All at 245
C1. 70, 88, 88
C2. 23, 18, 16
+
9:39
* Everything was unbroken and I was able to hold about 1:50 pace/ round.
+
Completed 4 sets on an AB.

Fri 21AUG15

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8:30 AM

AD 15 min
Run 15 min
Row 15 min

2:00 PM

A. BS @20X1; 2,2,2,2; rest 3-5 min – build load from previous week, NO fails
B. Snatch DL + Mid hang snatch high pull + HSS; 1.1.1 x 5; rest as needed – building from 215-245#
+
5 sets @consistent effort:
1 LLRC
12 thruster – 135#
1 LLRC
rest 1 min
50m FW – 2pd/h unbroken
35 unbroken DU
rest 1 min
10 PS – 135# unbroken
AD 2 min @90% Aer
rest walk 1 min

Scores:
A. 405, 415, 420, 425
B. 215, 225, 230, 235, 245(miss)
– Just can’t hold to the bar long enough to get it all the way to the hip for the Snatch. Still got under it but can’t recover.
+
1. :46 / 2:48 / 6:18 (75 RPM)
2. :45 / 3:00 / 6:26 (1 miss on DU- started over, 70 RPM)
3. :53 / 2:56 / 6:24 (65 RPM)
4. :56 / 3:02 / 6:30 (65 RPM)
5. 1:09 / 3:26 / 7:04 (2 misses on DU- started over, Had to really fight for UB on the PS, 65 RPM)

– A TON harder than I thought it was going to be. Grip was gone after 3rd set. 2nd leg-less rope climb got hard, farmer’s walk finished it off, had to fight for the DU due to grip, grip was gone for the power snatch. The 5th set is the only one I had to pause a couple times at the hip to re-grip.