Tue 31JAN17

AM
A)
Row 1k @80-85% Aer
rest walk 3 min
x 6
+
EASY AB 20 min

1. 3:47.7 (1:53.8)
2. 3:43.7 (1:51.8)
3. 3:43.1 (1:51.5)
4. 3:42.8 (1:51.4)
5. 3:42.7 (1:51.3)
6. 3:42.4 (1:51.2)
+
Done. 106 cals

B) Gymnastics 10-15 min EASY

Did some strict pull ups and chin ups focusing on negatives and grip. Stretched the lats.

PM
A) Back Squat @20X1; 5,4,3,2,1; rest 3-5 min

350, 365, 380, 395, 415

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

235, 250, 265, 280, 295, 310
C)FT:
10-8-6-4-2
DB step up – 80#/h
strict HSPU -3″

5:33

– DB step ups were with 70’s/h. We don’t have 75-95# DB’s.
– HSPU’s all unbroken at -4″ since it’s just easier to setup.

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

4:15

Mon 30JAN17

AM
A)
10 sets @consistent effort:
AB 12 cals
20 sec active hang on bar
Row 12 cals
8 NPUB
Ski 100m
rest walk 1 min

1. 4:05
2. 4:07
3. 3:56
4. 3:58
5. 3:48
6. 3:43
7. 3:50
8. 3:50
9. 3:53
10. 3:51

* Subbed the ski with 12 cals AB.

PM
A) Reverse hyper: 10,10,10,10; rest 2-3 min

60, 60, 70, 70

B) Segmented snatch DL + Snatch high pull: 1.1 x 6; rest 3 min

225, 235, 245, 255, 265, 275
– videos attached to c

C) Hang Snatch: budling to ON heavy set of 3 in 12 min – video

205, failed 3rd rep at 225. Feels grip related. I just can’t give myself enough time to full pull up on the bar since the bar slips from my hands. At least that’s what it feels like.

D) 3 position HSS: 77% of C x 6 sets; rest as needed

155

E) FT:
10 MU
10 SC – 205#
8 unbroken MU
10 SC – 215#
6 unbroken MU
10 SC – 225#
4 unbroken MU
10 SC – 235#
2 unbroken MU

13:20
– All MU’s easily unbroken.
– Bar work felt easier at the heavier weights. I would get the first couple of reps done quick, slow, and try to pick it up the last couple reps each time.

Sat 28JAN17

AM
A) FT:
AB 1 mile
20m HS walk
AB 1 mile
20m HS walk
AB 1 mile
+
FT:
100 AB cals

8:34

AB: 2:20/ 2:20/ 2:12- kept above 68 RPM for all three.
HSW: both unbroken. Turned around on hands and stayed inverted at 10m mark.
+
4:45

Accidentally left a lot more in he tank. Kept above 70 RPM and about 20 cals/min. Burned out the last 15 cals and had more left. Felt like I was in that steady state- uncomfortable hard but maintainable pace.

PM
A) Regionals 2015 – Row/strict HSPU/CTB workout

5 RFT:
25 cal Row
16 C2B
9 strict HSPU -4.5″ def

13:18

Row: kept above 1400 cal/h pace. Slowed the last 2-3 cals to get ready for pull ups. Focused on leg drive and saving the arms.

C2B: all unbroken. Never lost kip. Felt really good. Biceps pumping by time I was done but just enough recovery to go UB each set.

sHSPU -4.5″: all 5/4 and pretty consistent. Like the C2B I had just enough recovery to keep a solid pace and feel strong.

Felt really good during this. Breathing didn’t slow me and muscle endurance get great.

Fri 27JAN17

AM
A) AB 24 min @70-75% Aer
– every 3 min get off and complete
30 sec active hang
+
Run 200m on tru form

Done. Run done outside.

B) Sommers work 15-20 min

Elevated Straddle planche lean: 12 sec x4
Elevated straddle planche bounce: 12 reps x4

PM
A) Seated Box Jump: 5,5,5,5; rest 2 min

38″, 40″, 42″, 44″

B) Clean DL + Clean high pull: 1.1 x 6; rest 3 min – ALL sets tough, but sustain great postitions and be catious of the back

295, 305, 315, 325, 335, 345

C) Clean + HSC: Emom 12 min – buidling load, FEEL fast and snappy

184, 195, 205, 215, 225, 235, 245, 255, 265, 270, 275, 280

D) FT:
15-12-9
Ring push ups
KTE
rest walk 2 min
X 3 sets

1. 2:10 all unbroken
2. 2:34 all unbroken and tough
3. 3:30 all unbroken. Lost kip on 12 and 9 but held on.

– chest, triceps, grip, and core smoked

E) FT:
Row 2k
100 wallball – 30#

12:50

Row: 1:45- 1:50 average pace. Wanted to feel really good going into WB. Off at 7:10 and got right to the wall balls.
WB: 40/ long break/ 20/ long break/ 10’s with quick breaks

– wall balls killed me. Felt like I haven’t done those in awhile. My ass has never hurt like that from wall balls either.

Wed 25JAN17

AM
A)
Row 2k
AB 4 miles
Run 1 mile
Ski 500m
+
Mobility EASY 45 min

27:53 with no ski erg (I’m on a mission to get one here soon though)

Row: sub 1:55 pace. Off at 7:36
AB: 60-65 RPM. Took 10:09
Run: about 8 min after I got all dressed up for the run outside. Felt really slow though. Foot is getting better each day but my opposite knee is getting worse and worse. I’m 100% positive that the knee is hurting bc it’s compensating for my foot. I’ve been icing and compressing the foot. Doc thinks it’s just a sprained foot and that the opposite knee pain is typical with that. I have another doc visit Monday.
+
About to do romwod and normal am routine.

PM
A) Back Squat @21X1; 3 reps x 5 sets; rest 3-5 min – tough sets for you

365, 375, 385, 395, 405
– the 1 sec pause in the bottom made it tough.

B) 5 sets NFT:
10 GM
30 sec sorenson hold
rest walk 2 min

135 for GM

C) FT:
9-6-3-6-9
DB lunges – 100#/h
Double KB snatch – 1.5pd/h
rest 10 min before moving to C

5:18

Grip. All unbroken though.

D) FT:
2,4,6,8,10
Front squat – 265#
10,8,6,4,2
pHSPU

9:55

FS: all unbroken from floor. Practiced squat cleaning them all while fatigued. 10’s really tough.
pHSPU: UB, 4/4, 2/3/1- just lost balance, UB, UB

The higher the FS reps the more time I had to recover for the pHSPU. 6’s were a mess but the rest felt pretty good.

E) Cool down 15 min

On AB now.

Tue 24JAN17

AM
A) RTW 30-45 min EASY – REALLY focus on positional awarenes and imeplemnt some pieces from the past for positional strength – MOVEMENT quality focus in next bit

Focused on OH:
– chest and lat foam roller stretch
– LAX on scaps, lats, and chest
– FR patterning with breathing
– Wall slides
– Deep squat with hands OH breathing work

2 Sets-
30m OH yoke walk
30m/arm SA Bottoms up OH KB walk
30m OH yoke walk
8/arm SA ring row

PM
A) Single arm active hang on bar per hand – max time

Left = 25 sec
Right= 27 sec

B) Landmine press @1113; 6-8/arm x 3; rest 2 min

70 x8, 75 x8 x2

C) Split Jerk: 2 sec puase in dip, 2 sec pause OH; 2 reps x 8 sets; rest 2 min – 75-80%

265 built by 10’s to finish at 335

D) Push Press: 5,4,3,2,1; rest 2-3 min – building load from 245#

245, 260, 270, 280, 290

E) FT:
15-12-9-6-3
Double KB PP – 2pd/h
Strict ring CTB pull ups

9:53

PP: unbroken
C2B: 6/5/4, 3/3/2/2/2, 3/2/2/2, 2’s, 1’s- these killed me. Lats went then the biceps.

F) FT:
50-40-30-20-10
Row cals
20 TTB b/t each set

11:18

All rows kept above 1400 pace. Last set of 10 burned it out.
T2B: all 10/10. Got tough the last 3 sets but doable and consistent pace.
Core was feeling it. A little bit of grip but mostly core.

Mon 23JAN17

AM
A) 10 sets @consistent effort:
Row 12 cals
AB 10 cals
HS walk 10m
rest walk 1 min
– consistent, keep this aerobic, good breathing but solid pace

4.5

1. 2:07
2. 1:59
3. 1:54
4. 1:51
5. 1:51
6. 1:47
7. 1:47
8. 1:48
9. 1:46
10. 1:47

4.5

PM
A)Reverse hyper: 10,10,10,10; rest 2-3 min
60, 60, 70, 70

B)Segmented snatch DL + Snatch high pull: 1.1 x 6; rest 3 min

225, 235, 245, 255, 265, 275
– videos attached to c

C) Hang Snatch: budling to ON heavy set of 3 in 12 min – video

205, failed 3rd rep at 225. Feels grip related. I just can’t give myself enough time to full pull up on the bar since the bar slips from my hands. At least that’s what it feels like.

D) 3 position HSS: 77% of C x 6 sets; rest as needed

155

E) FT:
10 MU
10 SC – 205#
8 unbroken MU
10 SC – 215#
6 unbroken MU
10 SC – 225#
4 unbroken MU
10 SC – 235#
2 unbroken MU

13:20
– All MU’s easily unbroken.
– Bar work felt easier at the heavier weights. I would get the first couple of reps done quick, slow, and try to pick it up the last couple reps each time.