Sat 26DEC15

AM
A) AD 90 Sec @90% Aer
Rest Walk 90 Sec
X 8
Rest 6 Min
X 2

55-57 RPM

PM
A) Regionals Day 3 – HAVE Some Fun!

Event 6:
15:16

Row: kept above 1700 cal/h pace. Closer to 1800-1900 the whole time.
C2B: all 8/8
Strict def HSPU: 5/4, 5/2/2, 4/3/2, 4/3/2, 3/2/2/1/1- No fails.
– First 2 Rounds took just over 5 min. Row I got faster. C2B’s stayed pretty consistent. HSPU got alot slower.

Event 7:
1:54

– Failed the last fucking muscle up which screwed my finishing time. I think I just got excited towards the last couple MU’s and sped them up too quickly. Squat Cleans no problem.

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Thu 24DEC15

AM
A) RTW 90 Min EASY

45 min worth- unstructured.

PM
A) Back Squat
@20X1; 3,2,1; Rest 3-5 Min – Last Single Go For It

385, 405, 435

B) 0 – 6:00
Row 1k
50 TTB
6:00 – 12:00
150 Wall Ball
Amrap DU
12:00 – 18:00
Run 800m
30 Burpees
Amrap Bar MU

5:41
Row: 3:18
T2B: 15/15/10/5/5

131 wall balls
25/25/15/15/20/15/16

24 burpees
– Only had about 1:15 to do the burpees. Was really cranking out the burpees.

Mon 21DEC15

AM
A) AD 60-75 Min EASY
– Completed 45 minutes due to time at about 40 RPM.

PM
A) Snatch
Build To 85% In 12 Min

235

B) 3 RFT:
50m FW
1 Min Hang On Bar

8:15
FW @ 88#/h: all unbroken but tough
Hangs: 30/ rest 10/ 30, 30/ rest 20/ 30, 30/ rest 30/ 30
– forearms exploded.

C1) Wall Ball
25,25,25,25; Rest 10 Sec

All unbroken.

C2) MU
6-8 Unbroken; Rest 3 Min

All sets of 8 unbroken.

D) 5 Sets @85-90% Aer
15 GH Sit Ups
12 DL – 225#
9 Bj – 24″
Row 300m
Rest Walk 90 Sec
– SAME Times Per Set

1. 2:50
2. 2:47
3. 2:46
4. 2:46
5. 2:48
– Did with my back towards the clock to make sure I was pacing it right.