Mon 28NOV16

Daily Vlog

AM

5 sets @consistent effort:
Row 300m
6 bj – 24″
Run 100m
6 burpees
rest walk 1 min
rest 10 min
5 sets @ consistent aerobic effort:
AD 12 cals
45 DU
Ski 150m
6 GH sit ups
rest walk 2 min

1. 2:44
2. 2:37
3. 2:40
4. 2:41
5. 2:37

1. 3:16
2. 3:13
3. 3:04
4. 3:13
5. 3:07
*Subbed 12 cal row for ski

PM
A) Reverse Hyper: 12,12,12,12; rest 3-5 min

50, 60, 60, 70

B)Halting Snatch Deadlift: 3,3,2,2,1,1; rest 3-5min

225, 240, 255, 275, 295, 310

C) Snatch High Pull: 3,3,2,2,1,1; rest 3-5 min

225, 235, 245, 255, 265, 275

D) Emom 12 min –
odd – Snatch from blocks x 1 – 245#
even – MU x 6-8

Snatches- 3 misses… tough. see comments.
MU- all 8 UB. BOOM!

E) FT:
50 pistols – 1.5pd
100 DU
30 alt DB snatch – 100#
100 DU
10 OHS – 225#

13:29
– way too slow.
– DU: UB, 1 miss
– OHS: UB

Sat 26NOV16

Daily Vlog

AM
A) Front Squat: 8,6,4,2; rest 3-5 min – w/chains

215, 230, 260, 285 all +chainz

B) Hang Power Clean: 5 reps – EMOM until failure, add 10#/set, MUST be Tng. building from 185#

225, failed 235- not sure what happened they were going strong and it just went flying out of my hand on the 4th pull

C)
FT:
15 strict HSPU – 6″
100′ OH lunge – 185#
30 bjo – 30″
100′ OH lunges
15 strict HSPU -6″

13:43

sHSPU: 5/3/2/2/1’s, 2’s/3
OH lunge: 2 breaks, 1 break- tough after the hspu’s

D)
FT:
Row 250m
15 KBS – 2pd
25 burpee
15 KBS – 2pd
Row 500m
15 KBS -2pd
25 burpees
25 KBS
Row 250m
– sub 7:15 goal

8:16
– Not happy with this. Felt good and didn’t stop moving but I guess I paced it too much upfront.

PM
A) Death by AB cals – start at 5 cals

22 complete + 14 cals into 23’s

Fri 25NOV16

Daily Vlog

AM

A)
10 RFT:
30′ HS walk
Row 200m
8 burpees over erg

18:07
– stayed nice and steady. Probably got a little faster throughout.
– HSW split up into two quick 15′ increments.

PM
A)Snatch: building to a single in 15 min

275
– failed 290

B)Emom 12 min – 3 pHSPU + 3 MU

all unbroken.
– First time doing MU’s since the injury and they felt good!

C)”Flight Simulator”

7:52
– Two trip ups.

D)
FT:
21 OHS – 155#
21 row cals
rest 2 min
15 OHS – 175#
15 cal AB
rest 2 min
9 OHS – 195#
90 weighted DU
rest 2 min
6 OHS – 215#
60 weighted DU
rest 2 min
3 OHS – 235#
30 weighted DU

1:30

1:18

1:12

1:20… did 90 DU for some reason haha.

*All OHS unbroken
*wtd DU were with the heaviest rope I could find but wouldn’t consider it weighted.

Thu 24NOV16

Daily Vlog

AM
Main Class Partner WOD
3000m Row
150 Wall Balls
100 Burpees
* Divide as needed
+
ROMWOD- 25 min
+
Sommer’s Work
Elevated Planche Bounce
Prone Straddle Leg Ext
x4 sets

Wed 23NOV16

Daily Vlog

AM

A)
Run 800m @MODERATE effort
rest walk 3 min
x 4-5
+
Walk 20 min EASY

1. 4:20
2. 4:11
3. 4:06
4. 3:58
5. 3:52
+
10 min walk

PM
A) Single-arm Half-kneeling Landmine Press @2112; 6-8/arm x 5; rest 2 min

30, 35, 35, 40, 45

B) Push Press: building to a single in 12 min

300 PR

C)
6 sets – every 45 sec – Jerk x 1 – 265#
6 sets – every 45 sec – 1 Power jerk – 245#
6 sets – every 45 sec – 1 Push press – 225#

All done back to back to back. Easy.

D)
3 min @95-97% effort
Row 700m
amrap DU

rest walk 5 min

3 min amrap @97%
30 PS – 115#
Amrap burpee to 6″ in remaining time

Rest walk 5 min

3 min amrap @97%
AB cals

65 DU
– probably should have pushed the row more. Kept it around 1:35 pace.

25 burpees
– PS unbroken.
– Ouch…

71 cals
– Cant’ walk….

* Haven’t hurt that bad in awhile. Felt like I could workout again 15 min later… 👍

Tue 22NOV16

Daily Vlog

AM
A)
Row 1k @80-85% Aer
rest walk 3 min
x 5
+
EASY AB 20 min

1. 3:50.6 (1:55.3)
2. 3:48.5 (1:54.2)
3. 3:48.3 (1:54.1)
4. 3:48.4 (1:54.2)
5. 3:48.2 (1:54.1)
+
around 50 RPM

B) Gymnastics 10-15 min EASY

Pull up/ shoulder PT work

PM
A) Back Squat @20X1; 3,2,2,2,1; rest 3-5 min

365, 380, 390, 400, 425- EASY

B)Hang clean + FS: 1.1 – every 3 min x 6 sets – building load

250, 260, 275, 290, 300, 320- felt GOOD.

C) FT:
10-8-6-4-2
DB step up – 80#/h
pHSPU

8:28
– used 70# DB’s. Don’t have 80’s.
– pHSPU all over the place. Went with a pretty big def.

D)FT:
25 GH sit ups
15 bj – 30″
20 GH sit ups
15 bj – 30″
15 GH sit ups

4:08