Sat 22OCT16

AM
A) RTW 90 min EASY – your choice, move through this, get things firing again, back into training mode

3 sets- easy pace (60 minutes)
50 cal AB
4/arm SA KB OHS- 35#
50 cal row
6 triple unders (practice)
50 Russian swings- 35#
4 FS HSPU
50 step ups- 20″
2 strict MU
+
20 min run outside

PM
A) Split Jerk: Emom 15 min – 1 rep – 77% – 2 sec pause in dip, 2 sec pause OH

275
– felt goo here.

B) Hang Power Clean: Tng x 5 – every min on the minute from 225#, building to a tough set in 5 min, must increase load, NO fails

225 to 245

C) Push Press: 4,3,2,3,4; rest as needed

225, 240, 260, 250, 235

D) 5 sets @consistent effort:
Row 20 cals
10 double KB HPC – 2pd/h
10 strict HSPU
10 bj – 24″
10 burpees
Run 200m
rest walk 3:30

1. 4:14
2. 4:00
3. 3:56
4. 4:01
5. 3:57

– sHSPU all unbroken.

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Fri 21OCT16

AM
A) Run 20 min
Row 20 min
Bike 20 min
+
Stretching 20 mina

ran outside
rowed around 2:30 pace
biked around 50 RPM
+
20 min pec stretching and hip openers

PM
A)Snatch + HSS + OHS: building to a tough set for the day

225
B) FT:
15 bear complex – 225#

7:34

C) 5 RFT:
12 AB cals
5 MU
10 TTB
15 jump squats

13:12

– MU and T2B unbroken

Wed 19OCT16

AM
A) 10 sets:
Run 100m
30 sec FLR
Run 100m
5 burpees
rest walk 30 sec
+
Mobility 15-20 min

Done. Didn’t time each set.
+
shoulder mobility.

PM
A) Press + Push press + PJ + SJ: 4.3.2.1 – building sets to a tough set for the day

175

B) FT: 75 CGBP – 65%
– every break complete 5 bent over BB row – 185#

22:32 @ 205#

– 10/10/10/8/7’s then 6’s to finish out.
– I did not like this at all… rather do max effort sets on AB haha

C) FT: 21-18-15-12-9-6-3
wall ball – 30# GH sit ups

7:16
– All unbroken no problem. Felt quick and good.

Tue 18OCT16

AM
A) EASY aerboic 45-60 min
– YOUR choice JUST make it easy! Mobility 20 min

4 Sets @ easy pace = 60 min
5 min AB
4 min row
3 min crossover lateral step ups- 20″
2 min suitcase carry- 70# (1min/arm)
1 min shuttle- 50′
+
shoulder mobility

PM
A)Front Squat: building to a tough set of 3

345

B)FT:
5-4-3-2-1
PS – 185#
– unbroken, minimize rest b/t reps rest 3 min x 2

1. 0:55
2. 0:56
– These felt quick. Once the bar settled on the floor I was gripping it for the next set.

C) 6 RFT:
1 round Nate
5 SC thruster – 155#

9:28
– probably could have gone quicker. I paced the first 4 rounds and sped up the last 2.

Mon 17OCT16

AM
A) AB 3 min @80-85%
rest walk 400m
x 6
+
Somners work 15 min

63-65 RPM
+
straddle planche lean 30 sec x4 sets (2 sets w/ feet @ 12″ and 2 sets w/ feet on ground)
prone straddle single leg ext. 5/leg x4 sets

PM
A)
Row 2k
Snatch – find a single
Row 2k
C&J – find a single
Row 2k
30 burpee bar MU
– SCORED as total time for 2k’s, total time and load

Row 1: 6:56.1 (1:44.0 avg pace)
Snatch: 265- barely got it (missed 270), 93% 1 RM
Row 2: 6:54.4 (1:43.6 avg pace)
C&J: 305 (missed 325), 86% 1 RM
Row 3: 6:51.4 (1:42.9 avg pace)

2k Row Total Time = 20:41.9
Total Load = 570
Total Time = 53:19

* Rows felt strong.
* Barbell work felt heavier than it should.
* Burpee MU’s under 5 min total time.

Let me know how I did on these.

Sat 15OCT16

*In Florida*
A) Split Jerk: every 90 sec – 2 reps x 6-8 sets – building sets – LOW % PERFECT reps

Started at 215 and built by 10# each set to finish at 285. 8 sets. Felt strong here.

B) Push Press: 5,4,3,4,5; rest 3-5 min – STAY strong, sustain positions

215, 235, 255, 240, 230
– Felt strong and easy.

C) 4 sets @consistent effort:
Row 20 cals
10 strict HSPU
20 bj – 24″
30′ HS walk
AB 20 cals
rest walk 4 min

1. 3:27
2. 3:21
3. 3:19
4. 3:17

Row: 1600+ cal/h pace
sHSPU: all ub and felt good
HSW: easily unbroken and quick
AB: 68-70 rpm

Fri 14OCT16

*In Florida*

PM
A)Snatch high pull + Snatch: 1.1 – every 2 min x 6 sets – PERFECT mechanics

Started at 210 and added 5# each set to finish at 235.

B)Back Squat @20X1 – building sets to a tough set of 3 for the day – then take 85% and compelte 3×3 at that weight; rest as needed

365
Then, 315

C) FT:
16 medball 2 shoulder – 150#
40 TTB
40 CTB
16 med ball 2 shoulder

9:13

MB2S- 125# large grid style med ball
T2B- 10’s
C2B: 5’s and felt like shit