Tue 29SEP15

9:00 AM
Dynamic warm up 5-10 minutes
+
Row 2 min @60%
rest 1 min
Row 2 min @75%
rest 1 min
Row 2 min @90%
rest 2 min
Row 2 min ALL out – Record max HR

rest 10 min

Row 300m @95%
rest walk 2:30
Row 400m @95%
rest walk 3:00
Row 500m @95%
rest walk 3:30
x 3-4

Scores:
60%: 2:10.4 / 460m
70%: 1:58.1 / 508m
90%: 1:44.3 / 575m
All Out: 1:27.2 / 688m

Set. 300m / 400m / 500m
1. 56.5 / 1:17.2 / 1:39.6
2. 57.1 / 1:16.8 / 1:36.7
3. 56.6 / 1:15.5 / 1:33.6

Set 1 felt awful.
Set 2 felt better.
Set 3 felt recovered.

HR Graph 29SEP15

PM- Off
RTW 45-60 min EASY

Mon 28SEP15

7:45 AM
AD 3 min @90% Aer
rest walk 1 min
x 8

– 56-59 RPM

3:30 PM
A. C&J – build to 90% in 15 min
B. Max height box jump in 12 min
+
FT:
21 HSPU
15 MU
9 bjo – 30″
15 HSPU
12 MU
12 bjo – 30″
9 HSPU
9 MU
15 bjo – 30″

Scores:
A. 315
– Easiest c&j I’ve ever done over 300. Felt like I could pull 340+ today. Shocked I could jerk it with bum shoulder.
B. 48.5″
+
11:14
– HSPU: all unbroken
– MU: 5/3/2/3/2; 4/4/4; 5/4
– Couldn’t completely swing into my full arch because of my shoulder.

Notes:
– Felt a ton better today besides for the shoulder.

Sat 26SEP15

9:00 AM
OPEX Testing 15.3
A. Every minute on the minute perform one squat clean thruster repetition; males begin at 155# adding 10# per minute until failure/females begin at 105# adding 5# per minute until failure; unlimited attempts per minute
+
B. For time
21-18-15-12-9-6-3
Thrusters 65/35#
Chinups

Scores:
A. 275
– Missed the press for 285 twice.
B. 5:40
– Unbroken on everything.

Notes:
– Still feeling slow and beat up a bit. My whole body is hurting.

PM
Swim 10 min
+
Swim underwater 25m – minimal breaths
rest 1 min
x 5
rest 5 min
Swim 25m @hard effort
rest 30 sec
x 15
rest as needed
Cool down 10 min

* Did not do the swimming. Biked around downtown Chicago for awhile in the evening.

Fri 25SEP15

7:45 AM
Run 5 min @90% Aer
rest walk 2 min
x 5

Completed. Ran from the gym up Ravenswood – Lawrence – Ashland – Irving Park – Ravenswood.

2:00 PM
A. PP – build to a tough single for the day
B. Side plank x 3 min per side
C. OHS + SB – every 2 min – 1 rep @tough weight, from rack or blocks
+
Amrap 5 min:
3 MU
5 HPC – 155#
5 burpees
35 DU
rest walk 3 min
x 2

rest 10 min

Amrap set of strict HSPU x 5
rest 2 min

Scores:
A. 265
B. Wasn’t sure if it was supposed to be 3 min unbroken per side or 1 min per side 3 times. So did 2 min per side and then 1 min per side.
C. 185, 195, 205, 215, 225 (miss SB)
– Didn’t say how many sets so I did 5.
– Stayed lighter for my shoulder.
+
AMRAP’S
1. 3 + 0
2. 2 + 30 DU
+
HSPU’S
1. 15
2. 10
3. 8
4. 7
5. 7

Notes:
– Body feels like shit again. Still getting used to training again after 2 weeks of competing.

Thu 24SEP15

8:00 AM
Row 500m @85-90% Aer
rest walk 90 sec
x 9

image

2:30 PM
A. FS – build to ONE heavy set of 3
B. Emom 10 min – PC&J x 1 – building small from 245-275#
C. FT: GH sit up x 100

rest 10 min

AD 10 min @90% Aer
rest walk 2 min
x 3
– increase RPM slight from previous week

Scores:
A. 315
– Felt heavy today. Calfs hurting.
B. 245 to 265 by 5’s. 265 a couple times and then 275 a couple times.
C. 4:41
– Started to get though around 60.
+
Each set was around 53-55 RPM.
1. 88 cal
2. 88 cal
3. 89 cal

Notes:
– Body felt slow and sluggish today.