Mon 10JUL17

AM
6 sets @70-75% consistent Aer effort:
Run 400m on Air Runner
7 burpees to 6″
Row 400m
35 Zues DU
rest walk 400m
– SAME pace EASY does it breathe and MOVE!

1. 4:50
2. 4:53
3. ? Clock got turned off ?
4. 4:48
5. 4:43
6. 4:45

Assault runner still isn’t in so ran outside. Runs were taking just under 2:00 min. Row pace at 1:51 avg/500m.

PM
A) Snatch high pull + Snatch pull + Snatch DL + HSS
2.2.2 – every 3 min x 4 sets – 185-225#
1.1.1.1 – every 2 min x 4 sets – 225-245#

1. 185
2. 195
3. 205
4. 215

5. 225
6. 235
7. 240
8. 245- possible PR tie. Went LOW to get it. Very happy to get this one.

B) Front Squat @30X0; 4-6 x 5; rest 3-4 min – TOUGH loads

290 x6, 300 x6, 310 x6, 320 x4, 330 x3- failed 4th

C) GHD Back Extension @1115; 4-6 reps x 5; rest 2 min – HEAVY sets

55, 65, 75, 85, 85 all x6

D) 5 sets:
5 stone 2 shoulder – 150#
10 stone FR lunges
20m FW – 150#/h
30 sec L sit on rings
rest walk as needed – Full recovery

1. 2:25- L sit 15/15
2. 2:30- L sit 15/15
3. 2:40- L sit 10/10/10
4. 3:00- FW: 1 break. L sit 10/8/7/5
5. 3:05- FW: 1 break. L sit 10/8/12

Used a 150# med ball instead of stone and went TnG then right into lunges for all sets.

FW went with 100#/h and 40m since we don’t have 150’s.

L sit leg night got prettt shitty.

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Sat 08JUL17

AM
A) Thoracic Flow: 10 min

Planned on doing before PM.

B) 35 min – AB @58-60RPM
– every 5 min – complete 20 sec ring L sit + 40 weighted zues single unders

Completed with regular jump rope.

PM
Special Olympics Row Raiser
– Rowed a marathon in a team of 8. A bunch of 1 minute sprints followed by 7 minutes of rest. Kept a 1:30 avg pace/500m each time. Finished the marathon off with a sub 1:30 pace 650m to end it for the team. Total time around 2:33.41

Fri 07JUL17

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. 4:11
2. 4:09
3. 4:04
4. 3:58
5. 3:58
* Did 10 cal ski erg instead of AB since class was using all the bikes
+
50# with rope on free motion machine
45 sec holds

PM
A) Narrow grip OHS @30X0; 3 reps x 5; rest 3-5 min – video 2 sets

135, 155, 175, 195, 215

B) Clean + HSC + FS: 1.2.3 – every 3 min x 6-8 sets – building from 255# – video 2 sets

255, 260, 265, 270, 275, 280
– HSC were the limiter with my grip and grip positioning.

C) Weighted GH raise @31X0; 6-8 x 3; rest 2 min

10# x8 x3

D)FT”
21 BS – 275#
15 ring MU
15 BS – 315#
12 ring MU
9 BS – 355#
9 ring MU

– rough day

E) EASY cool down 15-30 min

20 min bike outside 15 min walk

Wed 05JUL17

AM
A) Overhead Prep #3: 5 min

Done

B) Row 8k in 30 min
EASY does it BREATHEEEEE! this is a slow pace or a reasin

29:52.9
1:52.1 avg/500m

C) Thoracic PAILS/RAILS: 10 min

Done

PM
A) Bulletproof Shoulders: 10 min

Complete

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

45 sec x5 sets

C) Deficit Deadlift @3030; 2 reps TOUGH from 2″ def; rest walk 3 min x 8 sets – buidling load from previosu week

365, 375, 385, 395, 400, 405, 410, 415

D) MEdball RFESS
@2020- 150#; 6 reps HEAVY/leg x 4; rest 2 min

Complete. Tough.

E) 5 rounds:
20m HEAVY yoke walk
5 KB OHS – 88# – R
20m sled push – 400#
5 KB OHS – 88# – L
20m FW – 115#/h
Rest walk as needed full recovery

1. 3:23
2. 3:38
3. 3:36

Yoke at 405 with barbell.
OHS felt GREAT today.
Sled push at 410+ sled
FW were 100#/h

F) EASY Aer 15 min COOL down!

Outside on bike.

Tue 04JUL17

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

26# x8 x3

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

On slider x12 x3

B) In 4 min complete:
20 cal AB
30 DU

1. 1:42
2. 1:38
3. 1:36
4. 1:35
5. 1:33
6. 1:32

68-70 RPM on bike
*This was the training from June /0th which I missed from being in CO.

PM
A) Emom 18 min –
min 1 – Press x 1
min 2 – PP x 3
min 3 – PJ x 5
– SAME load per set, buidling load

155, 165, 170, 175, 180, 185- failed strict press

B) Split Jerk: every 3 min – 2 reps – 80% + 3 vertical jump to high target x 6 sets

285 + about 9.5′
– no jerk blocks so had to stay a bit lighter to be able to receive the bar in front rack

C) DB Incline Bench Press @30X0; 8,6,4,8,6,4; rest as needed – TOUGH sets

53, 70, 80, 70, 80 x4, 80
– with kb’s

D) Sets:
AB 1 min @68RPM
10 strict HSPU
3 strict ring MU unrboken
rest walk 1:1
x 3
+
Row 1 min @1:45 pace
10m HS walk
5 bar MU
rest walk 1:1
x 3
+
Run 1 min @1 mile pace
15 TTB
5 burpe ring tough – 2′ OH
rest walk 1:1
x 3

1. 1:58
2. 1:58
3. 2:08
All unbroken but tough.

1. 1:53
2. 1:51
3. 1:54
Gymnastics were tough for me today.

Mon 03JUL17

AM
6 sets @70-75% consistent Aer effort:
Run 200m
5 burpee bjo – 24″
Row 200m
25 DU
rest walk 90 sec
– SAME pace EASY does it breathe and MOVE!

1. 2:55
2. 2:48
3. 2:46
4. 2:46
5. 2:45
6. 2:46

PM
A) Power Snatch: 3 reps – every 3:30 x 4 sets – building from 85% – video Austin!

225, 230, 235, 240

B) Front Squat @30X0; 4-6 x 5; rest 3-4 min – TOUGH loads

275×6, 285 x6, 295 x6, 305 x6, 315 x5

C) GHD Back Extension @1114; 6 reps x 3; rest 2 min – HEAVY sets

55,65, 75, 85

D) 5 sets @consistent effort
7 DB PC – 100#/h
20 plyo box jump lunges
rest 2 min
50m FW – 150#/h
100′ medball FR lunge – 100#
rest walk as needed – Full recovery

1. 5:55
2. 6:34
3. 6:34
4. 6:30
5. 6:10

DB PC: all singles, tough, and awkward. Took me about 2.5 min each set.
Lunges: unbroken on 12″ jerk block
FW: done with 100#/h which is the heaviest pair we have. Extended it a little bit to 200′ with a break every 50′
Lunges: tough. 2 breaks each set.

Sat 01JUL17

IF3 – Day 2

AM
Testing
event 4:
for time:
50 ft HS walk, 1 L Sit RC, 50 ft HS walk, 2 L Sit RC, 50 ft HS walk, 3 L Sit RC, 50 ft HS walk, 4 L Sit RC, 50 ft HS walk

rest 20 min

event 5:
for time:
Ski 800 m + 50 burpee over box (24″ flip box) + 60 DL (175/135# -10 rep boxes) + 70 WB (20/14 – 10ft – one target)

rest 20 min

event 6:
for time:
Snatch – 155/115# x 13 + 90 DU’s

12:12
– all HSW were easily UB
– just had to sit and wait for those L-sit RC. Was close to failure on 3’s and 4’s. Started from seated.

14:15
Ski: about 2:00 avg/500m
Burpees: advanced every 10 reps. I think they were too slow here.
DL: advanced every 10 reps which I felt slowed me down. I would have done sets of 20 probably if I didn’t have to advance.
WB: easily unbroken

1:31
Snatches were unbroken. Haven’t TnG’d in awhile and it wasn’t as smooth as i would have liked. 13 reps were easy though.
DU’s were unbroken.

PM
60 min hike with 20# weight vest at the Stairs at Swallow Cliff. Did 10 laps around.