Mon 23NOV15

7:45 AM
A) Row 500m @1:44 Pace
Rest Walk 1:30
X 12
– Rest 6 Min After 6 Sets

1. 1:43.8
2. 1:43.7
3. 1:43.7
4. 1:43.8
5. 1:43.9
6. 1:43.8
7. 1:43.8
8. 1:43.8
9. 1:43.9
10. 1:43.8
11. 1:43.7
12. 1:43.7

2:00 PM
A) Clean And Jerk
Every 2 Min – 1 Rep @80% X 8 Sets
B) Push Press
3@80%, 2@85%, 1@90%; Rest 2-3 Min
C) 10 Sets @85-90% Aer
Row 250m
5 Burpee Bjo – 24″
7 Strict HSPU
AD 15 Cals
Reat Walk 90 Sec

Scores:
A. 275
B. 235, 245, 260
– Easy.
+
1. 3:17
2. 3:05
3. 3:02
4. 3:03
5. 3:02
6. 3:00
7. 3:01
8. 2:57
9. 2:57
10. 2:57
– All sHSPU unbroken. Pretty easy.

Fri 20NOV15

7:45 AM
Run 12 min @80%, Run 2 min @90-95%, Run 12 min @80%
rest as needed
Gymnastics play 10 min
rest as needed
EASY mobility 10-15 min

* Completed. Ran about 30 min total.

2:30 PM
A. PP – every 2 min – 1 rep @85% x 6-8 sets
B. Incline CGBP @2112; 2-3 x 5; rest 2 min
+
FT:
15 bar MU (8/4/3)
21 strict tHSPU (13/8)
12 MU (6/5/1)
21 strict HSPU (7/6/5/3)
9 burpee MU (~2:30)

rest 10 min

15 min amrap @80-85%:
7 ring push ups
9 TTB
8 OH lunges – 155#
9 cal AD
7 DB bent over row – 65#

Scores:
A. 245 x6 sets
B. 205 x3, 210 x3, 215 x2 x2 x3
+
11:08
– Sets can be seen above.
– Muscle endurance!
+
5 + 6 T2B

Wed 18NOV15

8:45 AM
AD 45 min
– every 15 min increase RPM by 2, build from 58. KEEP aerobic

* Stayed btw 50-60 RPM to stay aerobic.

1:30 PM
A. Snatch – build to 235# in 12 min
B. OHS @3011; 2-3 x 3; rest 2 min
+
Emom 12 min –
odd – HSC Tng x 6 – 155-185#
even – Row 16 cals + 5 burpee over erg
+
3 sets for time @90%:
Row 20 cals
25 CTB pull ups – unbroken
20 AD cals
rest walk 3 min

rest as needed

Amrap 1 sets – wall ball – 30#

Scores:
A. Completed.
B. 225, 255, 270- all x3
– These are feeling a ton better.
+
odd: all 185# and took about 15-20 sec.
even: took about 50 sec.
– This was rough. Loved it.
+
1. 3:44
2. 3:46
3. 3:51
– Rows took about 50 sec at around a 1500cal/h pace.
– All C2B’s were unbroken. Last set I lost the kip on the last 3 reps but stayed unbroken.
– AB was about 60 RPM.
+
30 wall balls
– Legs were just shot. I was jumping to hit the target after about 18 of them.

Notes:
– Legs have been shot since the thrusters on Monday. Feel fine once I’m warmed up and moving but just walking around they are freaking sore.

Tue 17NOV15

9:00 AM
Row 500m @1:44.5 pace
rest walk 2:15
x 8

rest 10 min

Row 500m @1:44.5 pace
rest walk 2:15
x 8
– CONSISTENT and aerobic

1. 1:44.3
2. 1:44.4
3. 1:44.5
4. 1:44.3
5. 1:44.3
6. 1:44.3
7. 1:44.4
8. 1:44.3
9. 1:44.3
10. 1:44.4
11. 1:44.2
12. 1:44.4
13. 1:44.3
14. 1:44.3
15. 1:44.3
16. 1:44.4

3:30 PM
3 min amrap @85% consistent effort:
5 Tng PS – 155#
5 burpee over bar
AD 10 cals
rest walk 90 sec
x 3

rest 6 min

3 min amrap @85% consistent effort:
Row 200m
6 burpee bjo – 24:
9 GH sit ups
rest walk 90 sec
x 3

rest 6 min

3 min amrap @85% consistent effort:
Run 200m
45 DU
rest walk 90 sec
x 3

Scores:
1. 1 + 12
2. 1 + 13
3. 1 + 11

1. 1 + 200
2. 1 + 200
3. 1 + 200

1. 1 + 212
2. 1 + 206
3. 1 + 210

Mon 16NOV15

Saturday’s Training- Didn’t do. Out of town.
AM
Row 8k EASY – Aerobic effort

PM
FT:
100 DB snatch – 100#

Monday:
7:45 AM
RTW 60 min
+
15 min mobility

*40 min worth
1 min per movement
AB
Jump Rope
Row
Crawl
Jog
Bottoms up KB OH- 30 sec/arm
skip
russian KBS
x5

2:00 PM
A. Jerk – 3 sec pause OH – 1 rep every 75 sec @80-85% x 10 sets
B. BS @20X1 – single in 5 sets or less
C. Death by thruster – 135#
+
10 sets @ consistent effort:
Row 15 cals
5 unbroken MU unbroken
AD 10 cals
7 strict HSPU unbroken
rest walk 90 sec
– Consistency per set

Scores:
A. 297 (135 kg)
B.
1. 135 x5
2. 225 x5
3. 315 x3
4. 405 x1
5. 455 x1- easy
C. 14 + 12 reps into the 15’s
– Ouch.
+
1. 2:21
2. 2:21
3. 2:20
4. 2:20
5. 2:23
6. 2:19
7. 2:22
8. 2:21
9. 2:18
10. 2:26
– This was harder than I thought. MU’s weren’t bad. HSPU’s were getting rough at the end.

Fri 13NOV15

7:45 AM
Run 10 min @80%, Run 2 min @90-95%, Run 10 min @80%
rest as needed
Mobility specific 10 min

*24 min total run + shoulder mobility

1:00 PM
A. 6 sets – every 2 min – PP x 1 – 85%
B. FT:
30 burpee bar MU
rest 5 min
C. FT:
30 pHSPU
+
14 min amrap @80-85%:
5 ring dips
30 sec top of ring dip hols
10 BB step ups – 135# (back rack to 20″)
5 DB S2OH – 80# (used 70# since no 80#’s)
30m DB OH carry (70#’s, tough)

Scores:
A. 245
B. 4:24
– 7/min to start. Fell a bit in the middle. Picked it up in the end.
C. 2:31 (reps of 10/8/6/6 with 4-5″ def)
+
3 + 6 step ups

Wed 11NOV15

8:15 AM
AD 20 min @60%
AD 20 min@70%
AD 20 min @80%
– this is RPE, not actual effort, keep this aerobic and breath. Feel fresh

60% @ 42 RPM avg
70% @ 45 RPM avg
80% @ 48 RPM avg

2:30 PM
A. SS + OHS @3311; 1.3 x 5; rest 2 min – building from 205#, PERFECT reps, no fails
B. Emom 12 min –
odd – HSS Tng x 8 – 95-135#
even – Row 18 cals
+
3 sets for time @90%:
10 cals AD
20 CTB pull ups – unbroken
10m HS walk
rest walk 3 min

rest as needed

FT:
50 wall ball – unbroken
15 unbroken PC&J – 135#
30 wall ball – unbroken
15 unbroken PS
10 wall ball – unbroken

Scores:
A. 205, 210, 215, 220, 225
– Felt good.
B.
odd: All at 135# since my shoulder was feeling good. Burned like hell after that row.
even: All under :42 sec.
– This was rough.
+
1. 1:47
2. 1:53
3. 1:58
– C2B and HSW were all unbroken.

Total time= 7:41
– Took a long rest between movements just to ensure I went unbroken. Maybe played it too safe.