Tue 27OCT15

8:30 AM
AD 30 min @Z1 – based on max HR test
+
Row 3k EASY
+
Mobility 10 min

* 45 RPM.
* Easy row pace was around 2:10/500m

3:00 PM
A. BS @30X1; 2-3 x 3; rest 15 sec, rest 3-5 min – building
B. HPC from blocks; 3,3,3; rest 3-5 min – KEEP moderate, SPEED focus and extension based
+
Emom 20 min –
odd – WB x 15 – 20#
even – Row 18 cals

rest 10 min

5 sets @ consistent effort:
1 strict weight vest MU
5 burpees
5 MU w/ weight best
AD 15 cals
rest walk 3 min

Scores:
A. 345, 365, 385
B. 220, 242, 253
+
Completed
Odd: about 29 sec
Even: about 42 sec
+
1. 2:27
2. 2:34
3. 2:34
4. 2:30
5. 2:32
* Everything was with a 20# weight vest. The strict MU’s were not really strict at all. But the 5 MU’s were unbroken every set.

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Mon 26OCT15

7:30 AM
RTW 45-60 min
+
Shoulder stability
+
Wall dead bug
Supine leg whips
crocidile breathing

*AB, Dot drill, row, crawl, jog, SA bottoms up KB walk, SA ring FLR x7 = 42 mins

3:00 PM
A. Reverse hyper; 12,12,12,12; rest 2-3 min – hold 1 sec at top, work into load
B. Snatch + OHS; 1.1 – every 2 min x 4-6 sets – building to a PERFECT mechanical effort, fast and snappy
C. Double KB FS – amrap in 1 min – 2pd/h; rest 3 min x 3
+
10 sets @consistent effort:
6 strict HSPU
30 DU unrboken
rest 15 sec
7 TTB
7 bj – 24″
rest 15 sec
20m OH yoke walk… forgot to do overhead. Had 4-45’s loaded.
FLR x 45 sec on rings
rest 2 min

Rest 10 min

AD 20 sec HARD
rest walk 3:00
x 6-8

Scores:
A. 40, 20, 20, 20
– Went too aggressive first set.
B. 185, 195, 205, 215, 225
– Shoulder felt GREAT! Snatches felt really, really good.
C. 26, 27, 27
– Ouch.
+
1. 2:38
2. 2:50
3. 2:40
4. 2:45
5. 2:48
6. 2:53
7. 2:35
8. 2:45
9. 2:45
10.2:48
– These times were pretty sporadic due to the yolk just being in a different start/finish position. All rounds were consistent. It was pretty aerobic besides for the FLR. Also forgot to do the yolk OH.

+

(Long rest. The conditioning above took a lot longer than expected and I had a private session with a client. So about 1.5 hong long rest.)

cals
1. 14
2. 13
3. 13
4. 14
5. 16
6. 16

Sat 24OCT15

8:45 AM
AD 20 sec HARD
rest walk FULL recovery
x 5

RAN

Row 20 sec HARD
rest walk full recovery
x 5

AD cals
1. 13
2. 12
3. 13
4. 13
5. 13

Row cals
1. 12
2. 12
3. 12
4. 13
5. 13

2:00 PM
A. Paused OHS @4211; 5,5,5; rest 3-5 min 65-70%
B. Ring push up x 15 + 1 min ring FLR; rest 2 min x 4
C. Lunge x 20 steps; rest 3 min x 4 sets – HEAVY
+
Death by – Nate round per minute
2 MU
4 HSPU
8 KBS-70#

Scores:
A. 185, 200, 215
– Easy for the legs. Arms be shakin’.
B. Complete. The pump is real.
C. All at 205#, back rack. Burned.
+
21 complete rounds + 7 KBS into the 22nd.
– Started to get rough around 14. KBS’s were the worst.

Fri 23OCT15

6:30 AM
Row 500m @1:46 pace
rest walk 2:30
x 5

rest 5 min

Row 500m @1:46 pace
rest walk 2:30
x 5
– SUSTAIN this aerobic pace, important for you!

1. 1:46.5
2. 1:46.4
3. 1:46.5
4. 1:46.4
5. 1:46.5
6. 1:46.4
7. 1:46.4
8. 1:46.4
9. 1:46.8
10. 1:46.6

3:00 PM
5 sets @85% consistent effort:
10 PC&J – 155#
10 bj – 24″
10 GH sit ups
15 KBS – 2pd
15 burpees
rest walk 2:00

Scores:
1. 3:35
2. 3:41
3. 3:37
4. 3:38
5. 3:38
– All PC&J split up 5/5.
– All KBS split up 8/7.

Thu 22OCT15

9:15 AM
AD 30 min @Z1 – based on max HR test
+
RTW 20 min – skills and stability for shoulder
+
Mobility 10 min

* ~ 45 RPM
** AD, Jump rope, row, crawl, jog
*** Shoulder/hip mobility

3:00 PM
A. BS @22X1; 2.2.2.2 x 3; rest 15 sec, rest 3-5 min – building
B. Clean + HSC + PP – building to a tough set in 15 min
C. Amrap set @75% of A x 1 attempt – NO drops
+
4 sets @ consistent effort:
10 alt wt. vest pistols
5 wt. vest MU – 20#
10 wt. vest strict HSPU
45 DU
rest walk 3 min

Scores:
A. 285, 305, 325
B. 265
C. 20 reps with tempo at 245
+
1. 3:31 (MU: 3/1/1, HSPU: 3/2/3/2)
2. 3:08 (MU: 3/2, HSPU: 4/3/3)
3. 3:14 (MU: 3/2, HSPU: 5/3/2)
4. 3:23 (MU: UB, HSPU: 4/3/2/1)
– This was tough. Got the hang of the MU’s by resting more on top and being more explosive with the kip/pull. HSPU’s just started getting tough.

Tue 20OCT15

Wodapolooza Qualifier #6 redo:

Score: 50 reps (10 MU in the round of 10)

Wodapolooza Qualifier LeaderBoard:

Place    (Score)
Workout #1:   129       (237.01lb)
Workout #2:   42         (314)
Workout #3:   207       (147)
Workout #4:   50         (13:13)
Workout #5:   20         (1645lb)
Workout #6:   120       (50)

Overall: 42nd Place