Sat 23JAN16

AM
A) Blood flow – Your choice, EASY, move, feel good 45 min

Warmed up with the am class and got some extra mobility in.

PM
A) Squat clean; 8 singles FAST and heavy

1. 275
2. 285
3. 295
4. 300
5. 305
6. 310
7. 315
8. 320

B) In 3 min:
12 OHS – 185#
46 DU
AD 20 cals
rest remaining time in 3 min
x 3 sets

1. 2:36
2. 2:35
3. 2:40
– All unbroken.
– AB kept at 70 RPM, tough.
– OHS were fucking tough. No shoulder pain though which is good. I have to power Snatch the first once in order to pack my shoulders and keep it steady.

C) 3 sets @MAX effort:
15 KBS – 2pd
15 burpees
9 PS – 95#
9 burpees
6 PC – 95#
3 burpees
rest walk 2 min

1. 2:34
2. 2:29
3. 2:25
– Felt like I was moving pretty quickly and was feeling easier into the 2nd and third set.

Fri 22JAN16

AM
A) Row 10k EASY

44:36.2 total time
2:13.8 avg/500m

PM
A) 3 sets @90% AB 2 min 20 strict HSPU rest walk 1 min

1. 3:03, 36 cals, 15/5
2. 3:16, 37 cals, 12/4/4
3. 3:51, 39 cals, 8/5/2/2/1/1/1
– Kept AB around 70+ RPM

B) 3 sets @90% Ski 2 min 20 ring dips rest walk 1 min

1. 3:00, 620m, 10/10
2. 3:00, 622m, 10/10
3. 3:15, 624m, 10/5/3/2
– Kept row around 1:37 pace.

C) AD 90 sec @90% Aer rest walk 90 sec x 8

1. 12 cals
2. 13
3. 13
4. 13
5. 13
6. 13
7. 14
8. 13
– Around 55 RPM.

Thu 21JAN16

AM
A) AD 45 min EASY

40 RPM

PM
A) Snatch; every 45 sec – 3 reps Tng x 8 sets

Started at 135, built by 10 each set to finish at 205. These were power snatches.

B) Front Squat; build to a FAST single in 12 min

355
– Very light.

C) 5 RFT: 2 LLRC – 15′ 30m FW – HEAVY 30 sec L sit
rest exactly 10 min and move to D

13:49
– This burned up the grip, triceps, and core.
– 88#/h on FW.

D) FT: 100 WB – 30# 30 burpee bar MU

11:18

Wall Balls: 40-30-20-10 and finished in 4:40.
burpee bMU: slow at first and then picked it up on the back end. Overall nice/slow and steady.

Tue 19JAN16

AM
A) AD 30 sec @80,85,90,95% Rest walk 30 sec x 16 – increasing pace every 4 sets

65, 70, 75, 85 RPM

PM
A) Squat Clean Thruster; build to a single in 12 min – KEEP this moderate, feel good

285

– Felt good but went up slow so I stopped.

B) FT: 3-6-9-15-21-27 Row cals Thruster – 100#

8:17

Row: Did a speed start for all of them. Kept about 1800 cal/h pace.
Thrusters: All unbroken. Only really had to rest the last set and I rested with the bar overhead. The shoulders were also starting to feel it that last set also.

– Recovered pretty quickly after this one. Nothing even close to the first attempt at 15.5 Haha.

Mon 18JAN16

AM
A) Row 500m @1:39 pace rest walk 1:30 x 6 rest 6 min x 3 sets

1. 1:38.7
2. 1:38.8
3. 1:38.8
4. 1:38.8
5. 1:39.0
6. 1:38.7
7. 1:38.8
8. 1:38.8
9. 1:38.8
10. 1:38.7
11. 1:38.8
12. 1:38.8
13. 1:38.7
14. 1:38.8
15. 1:38.8
16. 1:38.7
17. 1:38.7
18. 1:38.8

– Thank god for podcasts and Tim Ferris…

PM
A) Power Snatch; 3 reps – every 20 sec Tng x 12 sets – small build from 95-135#

1. 95
2. 100 
3. 105
4. 110
5. 115
6. 120
7. 125
8. 130
9. 135
10. 135
11. 135
12. 135

B) Max set of MU into…..
FT: 15-12-9
HPC – 135#
TTB
HSPU
rest wlak 6 min
x 2 sets

Set 1-
MU: 15
Time: 4:36
HPC: all unbroken
T2B: 8/7, 12, 9
HSPU: all unbroken

Set 2-
MU: 10
Time: 6:01
HPC: all unbroken
T2B: 8/7, 6/4/2, 5/4
HSPU: all unbroken

– Grip blasted. Core also got fatigued pretty bad.

Sat 16JAN16

AM
A) RTW 45-60 min EASY

Didn’t get this in but I was moving and sweating this morning doing stuff around the gym.

PM
A) Snatch; Tng – every 45 sec – 3 reps x 6 sets – building from 135#

135, 150, 160, 170, 180, 190

B) Overhead Squat; build to 90% in 6 sets

185, 225, 255, 275, 295
– 5 sets. 295 felt just about 90%. Shoulders felt good.

C) 3 sets @MAX EFFORT:
Row 500m
12 PC&J – 135#
12 burpees over bar
rest walk 6 min

1. 2:54
2. 2:57
3. 3:05

– Row 1: ~1:29
– Row 2: ~1:31
– Row 3: ~1:33
– All c&j’s were unbroken. If I slowed, I rest with it overhead.
– Burpees were quick.
– This hurt… Hurt alot.

Fri 14JAN16

AM
A) Row 8k EASY

36:06.1 total time
2:15.4 avg/500m

PM
A) 3 min amrap @90% HIGH power effort:
12 KBS – 2pd
12 burpees
rest 1 min
3 min amrap @90% HIGH power effort:
5 MU
35 DU
rest 1 min
3 min amrap @90% HIGH power effort:
12 S2OH – 135#
12 AD cals
Rest 8 min
x 2 sets

KBS/ Burpees
1. 3+1
2. 3+0

MU/ DU
1. 3+1
2. 2+34

S2OH/ AB
1. 2+12
2. 2+12

– Everything was unbroken.
– MU endurance felt great. Was able to stay unbroken but did have to slow down the second set.
– S2OH felt like nothing.