Fri 30JUN17

IF3 – Day 1

Testing:
event 1:
total time:
Run 800 m; rest 90 sec; Run 800 m

rest 20 min and move to Event 2:

event 2:
total load:
Clean x 1/FS x 3 – build to a max in 5 min

rest 20 min and move to Event 3:

event 3:
for time:
5 rounds for time: 500 m row, 12 unbroken TTB, 20 HSPU

AM
30 sec Ski @85% aero
30 sec rest walk
x32

PM
Run 1: 2:26
Run 2: 2:16
Total time: 4:42
– MapMyRun said the block I looped was .78km so just shy of 800m. These burned.

Clean x1 + FS x3
330
– started with empty bar and built 135, 185, 225, 265, 295, 330 went for it and hit it as time expired. Felt GREAT to hit this. Was super tough but fought.

5 RFT
18:32
Rows were all around 1:45 pace
T2B all unbroken
HSPU all 10/10
– midline workout for me! Maybe over paced too much.

Wed 28JUN17

AM
A) Overhead Prep #3: 5 min

Complete

B) Row 7k in 28 min: EASY does it BREATHEEEEE! this is a slow pace or a reasin

27:47.8
1:59.1 avg/500m

C) Thoracic PAILS/RAILS: 10 min

Complete

PM
A) Bulletproof Shoulders: 10 min

Complete.

B) Sorenson Hold: 30-45 sec x 5; rest as needed

Complete all 45 sec sets

C) Deficit Deadlift @2020; 4 reps TOUGH from 2″ def; rest walk 3 min x 6 sets – buidling load from previosu week

275, 295, 320, 340, 365, 380
– felt way better this week

D) Medball reverse lunges @1010 – 150#; 6 reps HEAVY/leg x 4; rest 2 min

Complete all at 150#

E) 4 sets:
20m reverse sled drag – 330#+
3 DB snatch/arm – AHAP
20m sled push – 400#+
25 GH sit ups
Rest walk as needed full recovery

1. 4:30
2. 4:20
3. 4:16
4. 4:31

Sled drag: 330+ sled
Snatch: 100# which is the heaviest they have
Sled push: 400+ sled. These were very tough.

This was definitely a grind! Whoa

F) EASY Aer 15 min COOL down!

On AB

Tue 27JUN17

AM
A1) KB Half Kneeling Chop: 8-10/side x 3; rest 30 sec

26 x10 x3

A2) Ring Body Saw: 10-12 x 3; rest 1 min

Complete all x12

B) In 5 min complete:
AB 30 cals
20m HS walk
x 6 sets
– GOOD pacing and consistent RPM

1. 2:50
2. 2:45
3. 2:43
4. 2:33
5. 2:36
6. 2:39
-65 to 67 RPM

PM
A) Behind the Neck Strict Press @20X0; 4-6 x 5; rest 2-3 min

95 x6
110 x6
125 x6
135 x6- got tough
145 x6- really had to fight the last couple

B) Split Jerk: Every 2:30 x 8 sets:
1 SJ – 85%
10 sec HARD row – Damper on 10

300# for SJ today which is lighter than 85% but my shoulders felt wrecked today… probably from the GG MU workout. Also no jerk blocks today.

All 6 cals on rower. Set 3 was the only one with 5 cals.

C) Push Press: 1 sec pause in the bottom, 1 sec pause OH – 4,2,1,4,2,1,4,2,1;rest as needed – buidling per wave

200, 220, 235
210, 230, 250
220, 245, 265-miss

D) 4 sets @consistent effort:
AB 1min @64RPM
2 strict ring MU
4 ring MU
rest 2 min
+
4 sets @consistent effort:
Row 1 min @1:46 pace
4 pHSPU
8 strict HSPU
rest 2 min

1. 1:40
2. 1:36
3. 1:35
4. 1:37
– all strict MU unbroken. Quick break. Kipping MU all unbroken. Get good here today.

1. 1:47 all unbroken
2. 1:50 all unbroken
3. 1:58 unbroken pHSPU. 6/2 sHSPU
4. 2:08 unbroken pHSPU. 5/3/1 sHSPU.
– pHSPU depth was a 45 + 25 competition plates + abmat. sHSPU felt rough after all that shoulder work today.

Mon 26JUN17

AM
8 sets @70-75% consistent Aer effort:
Run 100m shuttle
5 burpees
Run 100m shuttle
5 bjsd – 30″
rest walk 90 sec
– SAME pace EASY does it breathe and MOVE!

1. 1:49
2. 1:45
3. 1:43
4. 1:41
5. 1:40
6. 1:40
7. 1:39
8. 1:38

PM
A) Power Snatch: 4 reps – every 4:00 x 4 sets – building from 80-82.5% – video Austin!

210, 215, 220, 225

B) Front Squat: 4-6 reps – every 3 min x 5 sets – 80-85%

295, 295, 300, 300, 300 all x6

C) GHD Back Extension @1113; 8 reps x 3; rest 2 min – HEAVY sets

55, 60, 65

D) 4 sets @consistent effort
5 medball 2 shoulder – 150#
5 medball step ups – 20″ – 150#
20m yoke walk – 400#
rest walk as needed – Full recovery

1. 2:29
2. 2:34
3. 2:28
4. 2:50- had to wait for people to get out of my way for walk

Step ups were tough. Did 10 total (5/leg). Subbed yoke with 405# barbell. Rest was btw 3-6 min.

Sat 24JUN17

AM
Did GG #5: row/WB/du

14:56

Felt really good here. Felt like my best workout since regionals. I felt like I was in a good mindset and attacking.

Row: kept all btw 1500-1600 cal/h pace
WB: 50/30, 40/20, UB
DU: all UB

Legs were fine. Breathing was high but didn’t really slow me down. Shoulder burner for me for sure going from WB to DU.

PM
A) Narrow grip OHS @40X0; 4 reps x 4; rest 3-5 min – video 2 sets
95, 115, 135, 155
– video of 135 and 155

B) GHD Raise @31X0; 8 reps x 3; rest 2 min

Complete

C) Front Squat
From ground:
9 reps – 245#
20m HS walk unbroken
7 reps – 265#
20m HS walk unbroken
5 reps – 285#
20m HS walk unbrokne
3 reps – 305#
– Movement based!

Didn’t do. Texted ya.

D) 5 rounds:
AB 1 min – 450watts
1 LLRC – 15′
20 WB – 30# unbroken
rest walk 2:30
– SAME pace and sustained breathing on WB

Didn’t do. Texted ya.

E) EASY cool down 15-30 min

About to bike ride outside now for a bit.

Fri 23JUN17

AM
A) Aer work:
Every 6 min – complete:
Row 250m
AB 10 cals
Run 200m
Row 250m
x 5 sets
+
NFT:
20 banded tricep kick downs
20m double KB FR walk – 88#/h
30-45 sec wall facing HS hold
x 2 sets

1. 4:19
2. 4:04
3. 4:03
4. 3:58
5. 3:54
+
40# with rope on free motion machine for kickdowns
45 sec for hs hold

PM
A) Granite Games #3 – Set you up well and fresh for this!

GG #4: MU/s2oh/bbjo

125 reps (3+8 bbjo)
Gotta redo this one. MU’s felt like complete shit. Couldn’t find a rhythm and they just felt off.

MU: UB, UB, 4/2, 3/2/1
S2OH: all UB
BBJO: too slow!

Thu 22JUN17

AM
Did Monday’s AM session that I missed.
200m Run
10 Jumps Lunges
200m Row
5 burpees, no jump
rest 1 min
x8
1. 2:37
2. 2:30
3. 2:27
4. 2:24
5. 2:24
6. 2:21
7. 2:21
8. 2:19
+
Some of Wednesday’s AM session.
A1. KB HK Chip: 6-8/side x3 sets; rest 30 sec
26 x8 x3 sets
A2. Slide Board Body Saw: 10-12 reps x3; rest 1 min
12 reps x3 sets

PM
Long RomWOD
+
2 hr easy bike ride outside with a little bit of swimming in the lake in btw