Sun 24APR16

AM
A) 10 min amrap – “Nate”
rest 5 min
10 min amrap “Moore”

Nate:
12 + 2
– Maybe went a little too hard up front. Was able to still turn it up on the back end though.

Moore:
26 + 21 = 47 total HSPU (+ RC and about all the run)
– HSPU slow and steady. Lost balance on both but I was nearing the end anyway.

PM
A) @MAX effort:
Row 500m
rest 90 sec
Row 500m

1. 1:24.5
2. 1:27.3

– Walked it off after. Not bad at all. Recovered quickly.

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Sat 23APR16

AM
A) AB 60 min EASY – building every 10 min – SLIGHTLY higher RPM

45 min worth

40, 42, 45, 47, 50 RPM

PM
A) Push Press; 3,2,1; rest 3-5 min

235, 265, 295 PR (easy)

B) Split Jerk; 1.1.1 – every 2 min x 5 sets – 75-80%, PERFECT reps

All at 260.

C) 5 sets @increasing effort per set:
20 wall ball – 30#
50 DU
15 GH sit ups
row 20 cals
rest walk 3:00

1. 3:31
2. 3:11
3. 2:59
4. 2:46
5. 2:29

D) Capacity work:
In 8 min complete:
Run 1 mile
in remaining time max effort burpee bjo – 24″

20 bbjo

Around 6:40 mile

Fri 22APR16

AM
A) FT @AER pace:
Row 1k
Run 1 mile
Row 1k
+
Mobility and stability 30 min

17:04

Rows at 1:55 pace

PM
A) Snatch + HSS; Building to a tough set, NOT a max in 12 min

235

B) Clean and jerk speed ladder
12 bar MU into……
1 rep @225#
1 rep @245#
1 rep @265#
1 rep @285#
1 rep @305#
rest 5 min
x 2

1. 2:33
– MU unbroken. All bars PC& PJ

2. 2:20
– MU unbroken. Last bar squat clean and split jerk.

C) FT:
10-8-6-4-2
Med ball 2 shoulder
Strict HSPU

2:34
– Used 120# sand bag.
– sHSPU were easily unbroken.

D) Run 10 min @70-75%

Complete.

Wed 20APR16

AM
A) 10 sets:
Run 200m
15m HS walk
8 bj – 24″
OH Yoke walk 50m
rest walk 1 min

1. 5:05
2. 3:14
3. 3:35
4. 3:27
5. 3:05
6. 3:07
7. 3:06
8. 3:10
9. 3:05
10. 3:02

* Shoulders hated this this morning….
* The yoke walk was more like 30m.

PM
A) Split Jerk; every 90 sec – 1 rep @85% – in remainging time ski for cals x 6 sets

290

Cals (rower)
1. 22
2. 16
3. 18
4. 14
5. 15
6. 19

B1) Push Press; 8-10 x 3; rest 10 sec

165 for 10 x 3 sets

B2) Farmers Walk; w/handles HEAVY x 100m; rest 90 sec

90# + bar per hand. Tough. Had to break a couple times.

C) 4 RFT:
3 RC – 15′
6 DL – 335#
rest 10 min

3 RFT:
AB 25 cals
15 OHS – 135#
rest 10 min

2 RFT: 25
unbroken TTB
Run 400m

5:42

*Accidently rested for 5 min. Forgot I didn’t reset the clock*

7:35
AB: around 65 rpm
OHS: UB

5:38
T2B: unbroken. Didn’t even lose the kip. BOOM!

Tue 19APR16

AM
A) Row 5k @Aer pace
+
FT: 15-12-9
Bar MU
pHSPU
AB 20 cals
b/t each set

Row- 22:03.3 (2:12.3 pace)

13:02

BMU: all over the place, 5/4/3, unbroken
pHSPU ~-4″: 6/5/4, 6/5/1- lost balance, unbroken
AB: 2 sets at 65-70 rpm

* Shoulders took awhile to warm up today. Didn’t feel good until the last set where I went unbroken. My bad- lesson learned.

PM
A) Snatch; 1.1 – bulding to a heavy set for the day, FAST and snappy

235
– Going up easy.

B) Squat clean; Tng – 5RM in 12 min – FAST build NO fails

275

C) L sit; MAX effort on paralettes x 3 sets; rest 2-3 min

1. :48
2. :36
3. :27

– went until couldn’t hold toes over p bar

D) Emom 20 min –
odd – Tng PS x 3 + OHS x 3
even – MU x 5-7

Odd: 155#
Even: first five sets 7 unbroken. Second five sets 5 unbroken.

– Ripped up my palms on the 6th set which is why i did five. Still finished out but stuck with five to save my hands a bit. I think I could have fought for 7 each set if I could have gotten my full kip which I lost bc of the friction on my hands.

E) In 10 min complete:
Run 800m FT:
100 DU
35 strict dHSPU -4″
100 DU

29 hspu.

Run: 4:00
DU: one mess up at 16.
sHSPU: 5/5/3/3/2/2/2/2/2/1/1/1

Sun 17APR16

REGIONALS SIMULATION
AM
A) FT:
30 clean – 135#
30 pistols – alt
8 LLRc – 15′
Sprint 50m to finish
rest 60 min and move to B

7:38 with no sprint- not enough room at south loop

cleans: 12/10/8
Pistols: quick and steady
LLRC: fuck that sucked. Failed 1- grip, triceps, biceps blown up.

B) FT: 21-15-9
Thruster – 115#
CTB pull up

3:05

All unbroken. Should have pushed it a little harder. C2B’s were still being cranked out smoothly- I was afraid I’d lose them.

PM
A) Run 30 min EASY
+
Mobility and play 15-20 min

30 min walk with dogs.
+
compexed all night

Sat 16APR16

Regionals Simulation

AM
A) FT:
80 TTB 60
WB – 30# – 10′
40 BOB
20m FR walking lunge – 165#
rest 60 min and move to B

13:53

T2B: 12/12/10/8/8/6/6/6/6/6- tough
WB: 30/20/10
Lunges: unbroken. No hesitations.

B) FT:
20m HS walk UB
21 DL – 325#
20m HS walk
15 DL – 345#
20m HS walk
9 DL – 365#
20m HS walk

9:35

DL: 11/10, 8/7, 5/4
HWS: all unbroken. No fails.

– Played it smart here to see exactly how the DL’s would affect my HSW- especially since they had to be unbroken.

PM
A) AB 60 min EASY

Took the dogs on a 55 minute walk outside.