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.

Sat 09JAN16

AM
A) AD 60 min EASY

Didn’t get this in today. Was covering for another coach.

PM
A) Snatch; every 45 sec – 1 reps x 6 sets

All at 235.

+
Amrap in 11 min
Row 60 cals
50 wall balls – 20/14 – 10′
40 S2OH – 135/105#
30 pistols
20 bar MU
10 strict HSPU

1 + 5

Row: ~1700 cal pace. Off before 2:10.
Wall balls: unbroken.
S2OH: 15/15/10
Pistols: 15/15
bMU: 6/3/3/3/3/2
sHSPU: 5/3/2
– I was fucking flying until I hit the bar MU. Shoulder was not feeling it today on those. Other than that I felt great.

Fri 08JAN16

AM
A) RTW 45-60 min

35 minutes. Unstructured.

PM
A) Row 400m
rest 90 sec
AD 90 sec
rest 90 sec
x 5
rest 6 in
x 2 sets

1. 1:15.2 / 25 cals
2. 1:15.3 / 25 cals
3. 1:15.5 / 25 cals
4. 1:15.3 / 26 cals
5. 1:15.1 / 25 cals
6. 1:15.1 / 25 cals
7. 1:15.5 / 26 cals
8. 1:15.1 / 26 cals
9. 1:15.1 / 26 cals
10. 1:15.0 / 26 cals

– No percentage so went at a hard but sustainable pace.
– Rows at a 1:34ish pace.
– Assault bike around/above 68 RPM.

Thu 07JAN16

AM
A) AD 15 min @65%
AD 15 min @70%
AD 15 min @75%
+
Mobility 15 min EASY

Around 43, 46, 50 RPM
+
Shoulder mobility.

PM
A) Clean and Jerk; 1.1 – every 75 sec x 6 sets – building to a tough cluster, NO fails, feel powerful and fast

225, 235, 240, 250, 260, 270

B) Back Squat; build to a tough double in 12 min

400

C) Emom 10 min – 1 LLRC – 15′ + 12 wall ball – 20#

About 35 seconds every set.

D) FT:
15-12-9-12-15
Unbroken TTB
Unbroken HPC – 135#

6:38
– All unbroken with no fails.
– Was steady thru the 9’s. Second set of 12’s started to flare up the forearms. Longer break before the 15’s.

E) Cool down 15 min

Doing now at easy pace on assault bike.

Tue 05JAN16

AM
A) AD 30 sec @90% Aer
rest walk 30 sec
x 12
rest 5 min
x 3 sets

Around 60 RPM

PM
A)
0 – 10:00
Build to a heavy hang snatch + OHS 5RM

10:00 – 20:00
Amrap:
5 SS + 5 PC – 155#
25 CTB pull up
5 SS + 5 PC – 175#
25 CTB pull ups
5 SS + 5 PC – 195#
Amrap CTB pull ups

From 20:00 – 30:00
AD 150 cals
Amrap DU

240 but… Missed last OHS bc i couldn’t stabilize. Hit the whole set at 225, easily. The 240 hang Snatch went up easy though.

29 C2B’s
– Squat snatches: unbroken; singles (missed 2 due to not sticking my head thru) ; singles (no misses, easier than 175)
– Power Cleans: all unbroken
– C2B: 15/10; 15/10; 6 and then singles until 29. Had about 2 minutes here.

142 cals on Assault Bike
– Kept around 60 RPM pace. Last 2.5 minutes went up to 65. Last minute went to 70.