Fri 01JAN16

AM
A) AD 10 min @80%
rest walk 3 min
Row 10 min @80%
rest walk 3 min
RTW 20 min EASY

Didn’t do. Slept in.

PM
A) Hang Power Clean every 75 sec – 3 reps @MODERATE load x 6 sets – SPEED focus

198.6/ 209.4 x3/ 218.3 x2

B) Split Jerk Emom 10 min – 1 rep @75-85%

275.6

C) AD 20 sec HARD
Rest walk 3:40
x 6-8 sets

Cals
1. 15
2. 14
3. 13
4. 13
5. 13
6. 14

Thu 31DEC15

AM
A) AD 75-90 min easy + Mobility 15-20 min

75 min AB @ 40-45rpm

PM
A) Snatch 1.1 – building to a heavy set for the day

250

B) Back Squat @20X1; 3,3,3,3; rest 3-5 min

365, 380, 390, 400

C) Emom 12 min – 30m FW +6 TTB
rest and recover before moving to D

88# kb/h. All unbroken. Last 3 to 4 Rounds started to get tough.

D) Emom 12 min – LLRC x 1

Completed.

E) Amrap 1 min – strict HSPU
Amrap 1 min – KBS – 2pd
Amrap 1 min – Wall ball – 20#
Amrap 1 min – burpee
rest walk 3 min
x 3

sHSPU: 24/ 21/ 14
– Unbroken. Last set unbroken but tried to grind it out by staying inverted and fight for reps.
KBS: 28/ 28/ 29
– All unbroken for the whole minute.
Wall Balls: 25/ 28/ 25
– All unbroken for the whole minute. Tough.
Burpees: 17/ 15/ 15

* Shoulders, shoulders, and more shoulders. Holy shit.

Tue 29DEC15

AM
A) AD 30 sec @90% Aer
rest walk 30 sec
x 33
– rest 3 min every 11 sets

around 60 RPM

PM
A) 30 min amrap:
Row 100 cals
15 bj – 30″
15 burpees
– goal is 4+

4 + 48 cals

Round 1:
– About 6:00 min. Row unbroken. Went out a little hard because for some reason I calculated my pace according to a 20 minute amrap. Quickly realized it was 30 minutes when I realized a 5 minute pace was going to almost impossible. Haha.
Round 2:
– About 7:00 min. Row 34/33/33.
Round 3:
– About 7:30 min. Row 40/40/20 which was about 500/500/X meters.
Round 4:
– Same as round 3.
Round 5:
– Got the rower going with just under 2 minutes left and just went for it. Was able to hold on.

* Kept row pace around 1500 cal/h pace.
* Box jumps were a mix of rebounds and step downs.
* Burpees were consistent and would speed up or slow down according to pace on clock.

Mon 27DEC15

AM
A) Row 500m @1:41 pace
rest walk 2 min
x 6
rest 5 min
x 2

1. 1:40.9
2. 1:40.7
3. 1:40.7
4. 1:40.6
5. 1:40.7
6. 1:40.4
7. 1:40.9
8. 1:40.8
9. 1:40.8
10. 1:40.8
11. 1:40.8
12. 1:40.7

PM
A) Open 15.1 and 15.1A

15.1
203 reps (6 + 23)
– 15 reps better than last year’s open!
– T2B: 8/7, 8/7, 6/5/4 until last round, 5/4/3/1/1/1
– DL: all unbroken
– Snatches: all unbroken.
– Grip really didn’t really go until the end when I wanted to rush back to the bar. Core was fine.

15.1a
315
– Hit 322 last year.
– Started with 295 and missed. Not even close. Forgot I needed to go lighter to prep the movement a bit.
– Went to 315 right away and hit it. Not pretty but got it.
– Third lift was 330. Couldn’t grip the bar at this point. Hit it with the hips and couldn’t hold on.