Fri 19FEB16

AM
A) AB 30 sec @90% Aer
rest walk 30 sec
x 20
– SAME high aerobic pace

60 RPM.

PM
A) FT: 10 to 1 Strict
HSPU bj – 24″
rest 8 min

FT: 10 to 1
Kipping
HSPU
DL – 225#

4:27
– All unbroken, pretty easily once I got passed 7 too.
– May have done the set of 4 twice. Was moving pretty quick and lost count.

4:02
– All easily unbroken.
– Deadlifts were tougher than I thought they’d be. Hamstrings were fried.

* HSPU’s definitely feel on point!

Thu 18FEB16

AM
A) 5 RFT:
12 AB cals
9 CTB pull ups
6 burpee over box – 24″

7:22

AB: kept over 65 rpm
C2B: all unbroken. Like butter.

– Kept each round under 1:30 with transitions. Picked up the speed the last round.
– BOOM

PM
A) 10 min amrap @open pace:
Row 50 cals
40 thruster – 100#
30 TTB
20 PS – 100#
10 ring MU

1 + 27 cals

Row: kept above 1700 cal/h pace
Thursters: started at the 2 min mark and went unbroken. Rested with the bar overhead if needed to. Finished in 90 sec (3:30 total time)
T2B: 10/10/10 consistent
Snatch: 6/5/5/4 Grip was starting to go.
MU: 3/2/2/3 on high rings. These were tough for me today.
Row 2: had 1 minute left when I got it going. Just burned it out.

Mon 15FEB16

AM
A) Row 300m @1:38 pace rest walk 60 sec x 10

1. 58.6 (1:37.6)
2. 58.6 (1:37.6)
3. 58.5 (1:37.5)
4. 58.5 (1:37.5)
5. 58.4 (1:37.3)
6. 58.5 (1:37.5)
7. 58.5 (1:37.5)
8. 58.7 (1:37.8)
9. 58.6 (1:37.6)
10. 58.7 (1:37.8)

PM
A) Split Jerk; 1.1 – build to tough set for the day, FAST snappy, JUST feel good

305

B) Deadlift; Tng 10,10,10,10; rest 2 min – bulding fsmall from 50-60%, SPEED focus

225, 235, 250, 260

C) 9 min amrap: 1,2,3,4,5,6 etc….
SC thruster – 100#
MU

9 of 9 SC thrusters as time expired

SC Thrusters: all unbroken. Grip started to go that last set of 9.
MU: 1, 2, 3, 4, 3/2, 3/3, 3/2/2, 3/2/2/1

– Did the MU’s on our low rings. A TON easier with the less sway.

D) AB 10 min EASY

Doing now.

Sun 14FEB16

AM
A) 5 min amrap:
5 burpees
10 lunges
1 RC – 15′

rest 3 min

5 min amrap:
AB 10 cals
15 sec side plank/side
6 push ups

rest 3 min

5 min amrap
Ski 100m
15 sec HS hold
3 strict pull ups

All at and easy pace:
5 + 5
2 + 8
4 + 50m (row)

PM
A) Hang Snatch; 1.1 – build to a heavy set for the day, EASY does it, FEEL fast and snappy

220

B) Weighted Chinup; 3,2,1; rest 3-5 min

88, 96, 131

C) FT: 10 to 1 kipping hSPU
– open standard 30 sec hang on the bar /t each set
rest exactly 5 min from finishing C and move to D

10:13

HSPU: all unbroken.
Hangs: all unbroken with pronated grip. Grip is getting better!

D) Build to heavy HSC in 5 min – FAST low reps

250

– Bah! Could barely lift the bar to the hip at the start. Grip was shot. Recovered by that last set. That last one at 250 was the easiest grip wise and had the cleanest form.

E) AB 10 min EASY

Doing now.

Sat 13FEB16

AM
A) EASY aerobic work 45-60 min
+
Gymnastics play 10-15 min
+
Mobility 10 min

30 min assault bike.
10 min dynamic stretch.
No gymnastic play today.
Compex unit for 20 minutes on the traps.

PM
A) 30 min EASY:
2 min row
2 min AB
2 min run
2 min single under
2 min – 10 NPUB – remaining time FLR

Did not do.

Got outside and went for a relaxing walk. It was nice outside so I took advantage. Also used the compex on my whole body for about 2 hours.