Wed 24MAY17

AM
A) 20-30 min – HOT warm up – building confidence in ALL pieces
Walk through EACH workout in your head.

Did romwod. then had to hit a specific warm up and get going. Flight to catch. PM session will be done in Nashville. But trust me I’m non-stop visualizing all day.

B) Split Jerk: 1 rep – every 90 sec x 8-10 sets – 80-85% – GREAT mechanics and consistent SPEED

275 x5 sets
290 x5 sets
– felt FAST

C)Push Press: 3,2,2,1; rest as needed – TOUGH sets

235, 255, 265, 285
– only the last set ended up being tough.

D) Emom 10 min –
min 1 – AB 10 sec HARD
min 2 – HS walk x 20′

Completed.

E)3 sets @high effort – GO hot!
Row 250m
5 HPC – tng 155#
12 ski cals
12 burpees FAST
rest walk 1 min
– HIGH efforts

1. 2:15
2. 2:10
3. 2:07

PM
A) EASY skills and gymnastics play – ENSURE system and body feel FRESH!

DB work- OHS, transitions, squat snatches with 80 and 100#
Ring Dips

B) FT:
35 cal bike
25 burpee bjo – 24″
15 Medball 2 shoulder – 150#

5:28

*27 burpee box jump overs if that counts for anything

C) EASY does it!
EASY Cool down 15-20 min

AB, clean up, walk home

Tue 23MAY17

AM
A) Power Clean and Split Jerk: 1 rep x 5 sets; rest 2 min – buidling from 75%, STAY FAST and snappy

235, 245, 255, 265, 275
– felt SOLID

B) Front Squat @20X1; 1 sets – 6-8 reps, then 3,2,1; rest as needed – tough sets, SUSTAIN movement

225
295, 325, 350
– easy.

C) Emom 6 min –
min 1 – Ring dip – Regionals style x 6-8
min 2 – DB snatch x 6-8 – 80#

– AFTER each minute get on AB and KEEP a steady PACE
8 on all dips
6 total on snatch with 100# (returned the 80#’r)
65 RPM on bike each set

D) Emom 6 min –
min 1 – RC x 1 – Regionals style
min 2 – WB x 15 – 30#
– AFTER each minute get on AB and KEEP a steady PACE

1 RC- felt good
WB- unbroken
65 RPM on AB each set

E) Emom 6 min –
min 1 – KB DL x 8 – 150#
min 2 – TTB x 8
– AFTER each minute get on Rower and KEEP a steady PACE

KB DL w/ 88#/h x16 reps
8 T2B unbroken
1:45 pace on rower each set

F) Emom 6 min –
min 1 – Ring MU x 3-5
min 2 – DB OHS 3/arm
– AFTER each minute get on Rower and KEEP a steady PACE

5 MU each set
3/arm DB OHS with 100#
1:45 pace on rower each set

PM
A) 3 RFT – HARD
Run 200m – weight vest
6 strict HSPU
8 CTB pull ups
10 air squats
– HARD effort and HIGH PACE

4:06

Run NOT done on true form and maybe a tad short. Completed with weight vest on throughout.

B)Aer intervals:
AB 30 sec@90% Aer
rest walk 30 sec
Row 30 sec @90% Aer
rest walk 30 sec
x 6

AB: 66-68 RPM
Row: sub 1:45 pace

Sun 21MAY17

A) Day 3 – FINISH

AM:
30 min @ 50-75%:
3 min ski erg
1 min single-unders
1 min suitcase carry, right (moderate)
3 min assault bike
1 min single-unders
1 min suitcase carry, left (moderate)

PM:
FT:
18 ring MU
20 DB OHS
12 ring MU
15 DB OHS
6 ring MU
10 DB OHS
+
(Rest as needed)
+
For time:
30 cals assault bike
20 burpee box jump overs (30”)
10 sandbag cleans (150)

6:38
MU: 17-x/1; 5/4/3; 4/2
OHS: unbroken- right, left, right

rested about 45 min

4:02
– 32″ foam box and 150# med ball

Sat 20MAY17

A)Day 2 Variations
AM:
Ran- see picture

PM:
FT:
AB 15 cals
50′ OH Db lunge
100 DU
25 WB – 30#
6 RC – 15′
25 WB – 30#
100 DU
50′ OH lunge
AB 15 cals
+
(Rest as needed)
+
10 rounds:
30’ handstand walk
6 toes-to-bar
6 KB deadlifts (150/hand- with farmer’s carry)
*Move KBs each round.

9:52
Lunge: left arm unbroken
DU: UB
WB: UB
RC: steady and consistent- way easier with a rope that ends at 15′
WB: UB
DU: 25’s- quick breaks
Lunge: right arm unbroken
Bike: hurt

rested about an hour

8:58
– All very easily UB. Jogged transitions. Maybe too easy for me here. Just so many transitions.

Fri 19MAY17

A) Day 1 Variations – video ALL!

AM:
Row 10 min @75% Aer
rest walk 3 min
AB 10 min – every min on the min – 10 sec hard
rest walk 3 min
Row 10 min @75%

Row: 2:12.4 avg pace, 2265m
AB: got up past 100 RPM each hard go
Row: 2:06.7 avg pace, 2366m

PM:
Run 1200m on truform
7 RFT:
6 strict HSPU
9 CTB pull ups
12 air squats
+
(Rest as needed)
+
FT:
21-15-9
DB snatch
9-15-21
Ring dips

13:40 total time
5:02 run
– Wore weight vest throughout. Unbroken throughout- except very last HSPU. Need more lat activation for C2B. Also need to jog the transitions.

45 min rest

3:52
– Unbroken until the 21 dips where I had to chip away. Jogged all transitions.

*After watching Event 2 tonight. I need to have even smoother DB switches. Will work on tomorrow. I’ll also send over the videos soon.

Wed 17MAY17

AM
A) Skills 20-30 min – Short rope RC + Ring MU + sandbag cleans + Regionals skills you need!

Short rope RC + some rMU + butterfly dips + DB snatch hand switch

B) Push Press: 3,3,2,2,1,1; rest 2-3 min

215, 230, 245, 260, 275, 285-miss

C) 6 min amraps
6 min amrap @90% Regionals PACE
Row 500m
15 burpee bjo – 30″
Amrap AB cals
rest walk 4 min
6 min amrap @90% Regionals PACE
3 ring MU
Run 200m shuttle
6 HPS – 135#
rest walk 4 min
6 min amrap @90% Regionals PACE
10 GH sit ups
10 WB – 20#
10 row cals

56 cals
Row: 1:36.6
BBJO: done before 3 min mark
AB: just under 3 min on bike

3 + 100m
Run: 4x 164′ = 200m

3 + 3 wall balls

D) NFT:
Run 15-20 min – EASY and sustained pace
Done outside

PM
A) EASY skills and gymnastics play – ENSURE system and body feel FRESH!

DB work- OHS, transitions, squat snatches with 80 and 100#
Ring Dips

B) FT:
35 cal bike
25 burpee bjo – 24″
15 Medball 2 shoulder – 150#

5:28

*27 burpee box jump overs if that counts for anything

C) EASY does it!
EASY Cool down 15-20 min

AB, clean up, walk home