Mon 19SEP16

AM
A)Row 30 sec @85-90% Aer
rest 30 sec
x 24
– SAME high power pace per set

1:52 pace

B)Somners – 15 min EASY

feet elevated straddle planche 24 sec- 24″
prone single leg glut ext. 5/leg
x4

PM
A)Power Snatch: 1 rep – every 90 sec 10 sets – building load

Started at 175. Added 10’s each set to finish at 265. PR tie.

B)Overhead Squat @3111; 3-5 x 2, 2-3 x 3; rest as needed

225 x5, 245 x5
275 x3, 290 x3, 305 x1- lost it on the way down of rep 2

C)Emom 12 min –
min 1 – Bar MU x 3 + 20 DU
min 2 – HSPU x 6-8 strict + 15 DU

Both sub :30. sHSPU all x8.

D) Emom 12 min –
min 1 – Row 18 cals
min 2 – burpee over erg x 8

Row sub :41
Burpees sub :19

E) 5 sets:
AB 15 cals – above 70RPM
3 wall walks
1 LLRC
5 medball 2 shoulder – 150#
Rest walk 1 min

1. 2:02
2. 1:59
3. 1:59
4. 1:55
5. 1:59
* used 120# sandbag instead of med ball.

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Sat 17SEP16

AM
A)10 sets @65-70% Aer
Row 150m
AB 10 cals
30 sec FLR on rings
Run 200m Ski
10 cals
30 sec top of dip hold
rest walk 1 min

Completed on a running clock.
Took 59:30 with the rests.
Subbed 150m row for 10 cal ski.
PM
A)Push press + Power jerk + Split jerk: 1.1.1 – every 2 min x 10 sets

Started at 185 and built by 10’s each set to finish at 275.

B1)10 Mo. Position BTN Snatch Press: 8-10 x 2, 6-8 x 2; rest 1 min

65 x10, 85 x10, 105 x8, 125 x8- tough

B2)Weighted Strict Pronated Chest to Bar Pull-Up: 3-5 x 4; rest 90 sec

BW x5, 5 x5, 10 x5, 15 x5
* those have to all be PR’s or at least something. Haha.

C)NFT:
8-6-4-2
Strict MU
HS walk 25m b/t each set

This went really really well…. All sMU in sets of 2 nice and steady. Not even the slightest bit of winging. Felt really good. Could have definitely pushed the pace on these but just wanted to see if I could maintain form and consistency which I did. That’s gotta be another weird gymnastic PR for me haha.

D)3 RFT:
Row 21 cals
15 GH sit up
9 burpees

6:52

Fri 16SEP16

AM
A) Row 5k @EASY aerboic pace, like walking

2:28.5 avg pace, 24:45 total time

PM
A)Power Clean;1 rep – every 90 sec x 12 sets – building load

195, 205, 225, 235, 245, 255, 265, 275, 285, 295, 300, 305
– Front rack and receiving position way better.

B)Back Squat; 3-5 x 6; rest 3-5 min

315 x5, 330 x5, 340 x5, 350 x5, 360×4, 370 x
– felt heavy as fuck today.

C1)Single Leg Barbell RDL @3111; 6-8/leg x 3; rest 1 min

95, 105, 110 all x8

C2)Front Leaning Rest on Rings: 1 min on rings; rest 90 sec

Done

D) FT:
Row 1k
AB 3 miles
Ski 2k
Run 800m
Row 1k

24:52

– Subbed another 1k row for the 2k ski.
– stayed aerobic but my legs were heavy from the squats.

Thu 15SEP16

AM
A)AB 45 min @MAP 10 – EASY pace, HR recorded

35-45 rpm very easy.

PM
A1)Half Kneeling Landmine Press: 6-8/arm x 3; rest 1 min

10, 15, 20# (+ bar) all x8

A2)Landmine Row; 6-8/armx 3; rest 1 min

65, 70, 75# (+ bar) all x8

B1)Arnold Press; 6-8 x 5; rest 1 min

30 x8, 30 x8, 35 x8 x3

B2)Single-arm DB Row; 6-8/arm x 5; rest 90 sec

55 x8, 55 x8, 60 x8, 60 x8, 65 x8

C)5 sets:
1 RC – 15′
rest 15 sec
35 weigthed DU
rest 1 min

Completed. Didn’t keep time just watched time for rest. Used the heaviest rope I could find at the gym- wouldn’t say it’s weighted.

D) AB 30 sec @80-85% Aer
rest exactly 10 breaths
x 15

68-70 RPM. Belly breathing.

Tue 06SEP16

AM
A)Event 9

6:32 with start/finish line and moving barbell

– All bar work unbroken.
– MU: 8/4, 4/3/2, 3/3, 3
* Used high strapped rings just in case and it made them much harder than what I’m used to.

PM
A)Event 10

Went to the football field but they were practicing on it. Went to gym and worked on my sprint start and cutting for the turnaround. It’s been awhile…