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.

Thu 14JAN16

AM
A) AD 40 min – increaisng pace every 10 min – ALL aerboic, last 10 min @75-80%

43, 47, 50, 54 RPM

PM
A) Clean and Jerk; every 30 sec – 3 reps @155-185# x 12 sets

All at 185

B) Back Squat; buidl to a FAST single with no fails

405

C) FT:
25 TTB
3 RC – 15′
50m FW – 2pd/h
rest walk 2 min
x 3

1. 2:06
2. 2:04
3. 2:10

T2B: All 13/12
FW: all unbroken but really tough.

– That got the forearms burning.

D) 5 RFT – all unbroken:
21 wall ball – 20#
15 HSPU
9 bj – 24″

10:13

– All unbroken.
– Wall balls to hspu were shoulder burners. Able to not have any fails.

Tue 12JAN16

AM
A) AD 30 sec @90% Aer
rest walk 30 sec
x 40
– rest 3 min every 10 sets

Kept around 61 RPM.

PM
A) 25 min amrap:
Row 3k
500 DU
100 AB cals

65 cal AB
– Row: 10:05.6 (1:40.9 avg 500m)
– Fucking took me almost 10 min to complete DU. Legs were heavy for the first 100 and went with big sets. Then shoulders burned up big time. Crashed hard. Then pulled it together for the last 250 with sets of 50 to finish it out.
– AB: kept around 65 RPM and burned out the last minute.
– Shoulders were on fire after this.

Mon 11JAN16

AM
A) Row 500m @1:39.5 pace
rest walk 1:45
x 6
rest 6 min
x 2 sets

1. 1:39.2
2. 1:39.3
3. 1:39.2
4. 1:39.2
5. 1:39.3
6. 1:39.2
7. 1:39.3
8. 1:39.3
9. 1:39.3
10. 1:39.3
11. 1:39.2
12. 1:39.1

PM
A) 0:00 – 6:00
Snatch 3RM – Tng – bar cannot rest on floor, starts unloaded

6:00 – 12:00
Amrap:
3,3
6,6
9,9
etc.
C&J – 135/85#
CTB pull ups

12:00 – 18:00
Find a max Clean x 1 + FS x 5

Scores:
3RM Snatch:
245
– BOOM!
– First 2 power snatches. Last one a squat. Wanted to not load the shoulder too long under tension so I can last all 3 reps as far as shoulder fatigue.

AMRAP:
11/15 C2b’s (86 reps)
– C&J: unbroken thru 6. Then 5/4; 4/4/4; 5/5/5+5, pretty sure I did an extra set of 5.
– C2B: unbroken thru 9. Then 6/6; 8/3

Clean + 5
295
– Was seeing stars on the last 2 squats. Holy shit.