Wed 19JUL17

AM
A) Overhead Prep #3: 5 min

Done.

B) Row 5k @80-85% Aer
EASY does it!

20:08.5 total time
2:00.9 avg pace

C) Thoracic PAILS/RAILS: 10 min

Done.

PM
A) Bulletproof Shoulders: 10 min

Complete.

B) Deadlift: 3RM in 20-30 min

455
– could have maybe gone slightly heavier

C) FT:
AB 25 cals
12 DB DL – 80#
6 DB PC
3 DB HPC
AB 30 cals
12 DB PS
8 DB SS
4 DB OHS
AB 35 cals
12 DB DL – 80#
6 DB PC
3 DB HPC
AB 30 cals
12 DB PS
8 DB SS
4 DB OHS
AB 25 cals
– Marcus Filly Special!

15:36

AB: first two sets steady at 70 RPM throughout. Second two sets took me a bit to get up to 70 RPM. Last set burned it out- got up to 75 and then 80+ towards the very end.
DL: both sets unbroken
Cleans: both sets 5 then 1 into HPC
HPC: both unbroken.
PS: both TnG unbroken
SS: quick singles
OHS: unbroken right from last SS. First set started the PS with right arm to OHS with left. Second set started the PS with left arm to OHS with right arm. Getting smarter!

D) EASY Aer 15 min COOL down!

Walked outside.

Advertisements

Tue 18JUL17

AM
@80-85% Aer
Run 1 mile
150 DU
Row 2k
150 DU
AB 75 cals

27:13

Run: 7:52 on AR
DU: all over the place until the last 50. Too hot off the run. Tight shoulders.
Row: 1:54 avg pace. Felt recovered the deep I got thru it.
DU: 50’s. Shoulders!
Bike: 5:40 total time. Above 60 RPM throughout.

Too hot and didn’t feel aerobic based on how DU’s felt. Breathing was good though.

PM
A) Close Grip Bench Press: 3RM in 20 min

275

B) Weighted Chinup: 3RM in 20 min

107.5
Supinated grip

C) FT:
30 pHSPU -10″ kipping
20 ring MU
10 RC – 15′
– Video

9:10
pHSPU: 8/1 (balance)/5/4/3/3/3/2-x, balance/1
MU: 10/6/4- focused on a better kip for the dip.
RC: slow start and then steady and I felt more recovered deeper I got into them.

Mon 17JUL17

AM
Run EASY 20-30 min
MAP 10 and EASY!

27:45
3 miles
On AR

PM
A) Snatch: 3RM in 20-25 min – video not Tng
250
260 x1 and 2 close misses
270 x1

Felt strong but slow today.

B) Front Squat: 3RM in 20 min

355
370 x2- positioning!

C) FT:
100 DB snatch – 100#

11:19

I was that idiot who went out way too hot. Started with a couple larger sets of TnG and then just was wrecked. Slow singles the remaining time. Tried to go back to TnG a couple of times and just couldn’t have smooth transitions.

Sat 15JUL17

AM
A) Thoracic Flow: 10 min

Complete

B) 40 min – AB @58-60RPM
EASY does it!

Did 20 min worth
+
Romwod

PM
A) Passive Hang: On bar – MAX per side

:42 right
:32 left

B) FT:
30 ring MU
– amrap on front end

3:57

17-x/4/4/3/3
Thought I failed on the 17th but video showed I failed on 18th. Finished with 31 total reps. Will send video over later.

Need to clean up my dip. My kip for the dip is off and it smokes my triceps. Need to work on slowing down the movement.

C) Amrap x 1 set: Double unders

228- lost hand position. Was going strong. Grip and shoulders burned after the fact.

D) FT:
75 strict HSPU
– video

6:39

12/8/7’s, 6’s, 5’s

E) Amrap x 1 set: L sit

:43

Used two thick 45# plates until my feet hit them. Shoulders were smoked by this point.

Fri 14JUL17

AM
A) FT:
Ski 75 cals
AB 75 cals
Row 75 cals
Run 800m
– Meat Marcus 🙂

15:29

Ski: sub 4:00. 1200m/h pace
AB: sub 4:00. At or over 70 RPM
Row: 3:07. Just under 1500m/h pace
Run: 4:07 on assualt runner.

PM
A) Narrow grip OHS: TOUGH double in 12-15 min – video please

275
– could have gone heavier but time ran out. These felt great today.

B) Clean and Jerk
Gauntlet – every 90 sec – 1 rep – buidling from 245# add 10# per set ot a max

355- 3# PR I think.

Missed 365- pulled it high enough but couldn’t get under it. It’s almost there!

Felt strong here today!

C) FT:
12 SC – 225#
12 FS – 225#
10 thruster – 225#
10 FS – 225#

8:07

SC all singles and done just over 2 min bc I took extra long break before the last one bc I went right into the FS’s. Did the FS’s unbroken and probably shouldn’t have. Had to take a long break before thrusters. Thrusters I did in sets of 3. Less break time the deeper I got into the thrusters. CP battery felt recovered about halfway thru the thrusters from those FS’s. Last set of FS unbroken and easier than first set.

D) EASY cool down 15-30 min

10 min AB
10 min walk on Assault Runner

Wed 12JUL17

AM
A) Overhead Prep #3: 5 min

Complete

B) Row 30 min @MAP 10
EASY does it BREATHEEEEE! this is a slow pace!

7068m
2:07.3 avg pace

C) Thoracic PAILS/RAILS: 10 min

Done

PM
A) Bulletproof Shoulders: 10 min

B) Deficit Deadlift: tough single in 12 total sets take about 20-30 min to find

465 in 8 sets
Failed 485- got to knee

C) Walking Overhead Lunges: 100′ – MAX load

225 for 65′
– I would have got this if I didn’t have to turn around at 50′. The turn around took a lot for me to stabilize. Legs were fine. All shoulders.

D) 4 rounds:
21 row cals
15 KB OHS – 2pd – alt arms per round
21 AB cals
15 KB snatch – 2pd – alt arms per round
– MUST be sames time per set or terminate!

15:10

1. 4:00
2. 7:45 (-15 from last round)
3. 11:30 (-15 from last round)
4. 15:10 (-20 from last round)

Row around 1450 cal/h pace. Around 50 sec each set.
All OHS unbroken and felt like butter.
AB at or above 68 RPM. About 1:20 each set.

E) EASY Aer 15 min COOL down!

On AB

Tue 11JUL17

AM
A1) doube kb windmill: 10 sec per side x 4 reps; rest 30 sec

Did 10 reps x4 sets

26 x2, 35 x2 sets
A2) Slide Board Body Saw: 10-12 x 3; rest 90 sec

12 x4 sets
– no slide board. Did in rings

B) In 6 min complete:
AB 15 cals
Row 15 cals
Run 200m
x 5

1. 3:02
2. 3:02
3. 3:03
4. 3:00
5. 2:58

PM
A) Emom 10 min –
Power clean + PP Tng x 2
+
Ski 10 sec HARD

Stayed at 185 throughout and did the whole complex twice each minute.

3 Cal’s each set on ski erg

B) Emom 10 min –
Power clean + PJ x 3
+
BJ x 2 – 40″

Stayed at 205 throughout. TnG PC&PJ each minute.

BJ done and second rep was definitely harder for me. Good for me to do these

C) Split Jerk: 2RM in 20 min – video

345

Missed second at 365

D) DB Incline Bench Press @30X0; 6,6,5,4,4; rest as needed – TOUGH sets

65, 75, 95, 100, 100- heaviest we got

E) Sets:
AB 30 sec @68 RPM
8 pHSPU
AB 30 sec @68RPM
8 rin MU
rest walk 2 min
x 4
+
Row 30 sec @1:45 pace
15m HS walk unbroken
Row 30 sec @1:45 pace
5 bar MU
rest walk 1:1
x 4
+
Run 30 sec @800m pace
15 TTB
Run 30 sec @800m pace
10 burpees to 6:
rest walk 1:1
x 4

1. 2:15
2. 2:17
3. 2:21
4. 2:26
*All unbroken!
– pHSPU with 45 + 25 + abmat
– last set of MU’s triceps started to go

1. 2:40- slippery bar and didn’t have chalk. Fixed going forward
2. 2:18
3. 2:16
4. 2:15
* all unbroken

1. 2:09
2. 2:08
3. 2:07
4. 2:05
* all unbroken.
– runs were around the rig and not really a set pace. Assault runner came in today! Just need to put it together.