Thu 07SEP17

AM
A) 3 sets:
10 monster walk/side
2 min – hip external rotation/internal rotation work
10 side plank clam shell
30 sec upper tpsine work

Done. Ass was definitely turned on.

B) Overhead Squat @44X1; 3 reps x 6 sets; rest as needed – EXTERNALLY rotated and LOW load WORK into that pattern

45 to 95 by 10# each set
– felt great. time to add more weight 🙂

C) Sets:
every 45 sec – complete:
3 burpee bar MU
x 6
+
every 90 sec – complete:
15m HS walk
20 weighted DU
x 6
+
every 45 sec – complete:
3 ring MU
x 6

All done no problem.

bMU: focused on breathing and relaxing
wtd DU: shoulders down and back
ring MU: movement pattern and did a couple sets of 4 so I can get more transitions in.

D) 5 sets @increasing effort per set:
Row 250m
25 air squat
Run 200m
15 KBS – 1.5pd
AB 12 cals
rest walk 3:30
– GOOD effort BUT RECOVER WELL!
– PERFECT breathing and efficiency

1. 4:21
2. 4:12
3. 4:10
4. 3:56
5. 3:46

E)Cool down walk in sun 20 in

Done.

PM
Travelled for Granite Games.

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Wed 06SEP17

AM
A) EASY jog 30-45 min

Hiked very easy trail.
55 min
2.5 miles

Noon
Noon
Bike/Row/Run
Bike 20 min
Row 20 min
Walk 20 min

5.4 mi
105 cals

4176m
2:23.7 pace

20 min walk done around the block

PM
A) Swim 45-60 min

Swam 16-18 30m swims with breaks btw. (Lost count). Then swam 420m unbroken and actually felt GREAT. Could have kept going. Only ended up swimming for 20 min plus 15 min relaxing in hot tub.

Tue 05SEP17

AM
A) Tall Clean: 2 reps x 5 sets; rest as needed – PERFECT reps

All at 65#. Worked on speed and high elbows in catch.

B) Power Clean and Push Jerk: every 45 sec x 10 sets – 55-65% – TnG x 3, control this and practice PERFECT reps

All at 185#. Worked on keeping knees back and hinged forward so the bar can go straight up.

C1) Rope Climb: 2 reps – TnG; rest 10 sec

About 20 sec.

C2) Ring push ups: 12 reps; rest 2 min x 5

Done. Got tough but doable.

C3) 12 rounds – SAME times per round:
VC 100′
6 HSPU kipping -2″
Row 150m
6 TTB
– CONTROL this per round

1. 2:22
2. 2:20
3. 2:20
4. 2:25
5. 2:17
6. 2:18
7. 2:15
8. 2:17
9. 2:13
10. 2:18
11. 2:16
12. 2:16
13. Accidental extra set
27:41 total time. All day pace.

PM
A) Thoracic Flow: 10 min EASY

Yup.

B) Row
500m @Damper on 4, stroke rate @30. about 1:43 pace
rest walk 90 sec
x 16

– rest 3 min every 4 sets
– remember have the idea you can hold this for 20-25 sets sustainably

1. 1:42.9
2. 1:42.3
3. 1:42.5
4. 1:42.3
5. 1:42.5
6. 1:42.4
7. 1:42.5
8. 1:42.5
9. 1:42.6
10. 1:42.5
11. 1:42.4
12. 1:42.4
13. 1:42.4
14. 1:42.3
15. 1:42.4
16. 1:42.6

Mon 04SEP17

AM
A) Back Squat @22X1; 2-3 x 3; rest as needed – Hip warm up and PNF work prior to and bum on!

315, 325, 335 all x3

B) Back Squat @21X1; 2-3 x 3; rest 2-3 min

355, 370, 380 all x3 and feeling better

C) Power Snatch: every 45 sec x 10 sets – TnG x 3 – 55-60% – PERFECT reps and breathing!

all at 160#
– not as snappy today but was still easy

D) Every 3 min for 6 sets:
5 ring MU
100′ lunges
20m HS walk – PERFECT movement!

all sets done in 1:30-1:35
– worked on that transition for ring MU. last set started to click.
– lunges was a length of the green and a half
– all HSW unbroken and felt really good

E) 10 min @80%
6 SA KB snatch R – 1.5pd
25 weighted DU
6 SA KB snatch R – 1.5pd
Row 250m – Damper on 4

4 + 6 reps
– consistent/easy/all day pace

F) Cool down walk in sun 20 in

Yup. Outside. Around the block.

PM
A) Amrap’s
10 min @80%
Run 200m
10 bjsd – 24″
20m crawl
rest walk 4 min
10 min @80%
Row 200m
12 step ups – 24″
AB 8 cals
24 sit ups
rest walk 4 min
10 min @80%
Run 200m
10 bjsd – 24″
20m crawl
rest walk 4 min
10 min @80%
Row 200m
12 step ups – 24″
AB 8 cals
24 sit ups
rest walk 4 min
10 min @80%
Run 200m
10 bjsd – 24″
20m crawl
– REMEMBER sustaining pace and building this weekly!

1. 4
2. 4 + some run
3. 4 + some run

1. 2 + 1 cal AB
2. 2 + 4 cal AB

*Done at Power in Motion CrossFit since OPEX was closed.

Sun 03SEP17

AM
A) Jog 20-30 min EASY

Sunrise Peak Hike with dogs
2 hours and 6 min hike
Did pretty much run down the entire way

Noon
A) Swim EASY
Swim 15-20 min EASY
+
Swim 250m – EASY pace working on stroke
+
Swim 50m @sustained pace
rest 1 min
x 12 sets
+
Swim 250m – EASY pace working on stroke
+
Play and cool down!

*Swam in my apartment complex’s pool which is 30m

240m done, not timed, nice and easy
+
60m swims done around 50-55 sec each set
+
240m done, not timed, harder than first set

– wore a swim cap today for the first time
– keep pulling to the right when I swim

PM
A) Bike 45-60 min EASY

6 miles
46:45 total time
241 cals
Light sweat
on lifefitness stationary bike at my apartment complex’s gym

Sat 02SEP17

AM
A) Elevated Step Down: 8/leg x 3; rest as needed

on level 9 of that stepper

B) Single Leg Low Cable RDL: 8/leg x 3; rest as needed

20# x3

C) Snatch
Emom 10 min – PERFECT reps!
min 1-5 – Snatch x 1 – 77%
min 6-10 – Snatch x 1 – 82.5%

225
235
– emailed video of all

D) Clean + Hang clean: Emom 10 min – 1.1 – buidling from 225# – PERFECT reps, SPEED based NOT LOAD, PERFECT reps

started at 225 and built by 5#/set to finish at 270#
– did have 2 misses. I was pulling the shit out of the bar and nailing my neck

E) Emom 10 min –
min 1 – DL Tng – 345# x 5
min 2 – burpee over box x 8 – 24″ – SPEED and intent

DL’s quick and easy
burpees done in 17-18 sec

F) Emom 10 min –
min 1 – DB thruster x 8 – 50# – GOOD speed
min 2 – Trap bar FW – 20m – 300#

thrusters about 14 sec
FW about 20 sec- maybe too light, felt easy

G) Run 20 min EASY

1.87 mi
19:18 total time

PM
A) Aer work – done sutainable:
20 min @70-75%
Run 200m
10 burpees
Row 250m
5 DB PC – 60#
+
@80-85% sustained effort:
21-18-15-12-9-6-3
AB cals
HR push ups
Ski cals
WB – 20#

only did 10 min worth of the first part due to time
2 + 5 burpees
+
*subbed row (damper on 10 for ski since ski is broken)

21:26

– focused on breathing and going steady. ALL day pace
– unbroken on HRPU and WB’s

Fri 01SEP17

AM
A) Behind the Neck Split Jerk: 1 rep – paused at bottom – every 90 sec x 10 sets – buidling from 75% – PERFECT reps, buidling to a tough set in time frame with NO fails

started at 225 and built by 10’s each set to finish at 315 which I hit twice bc I didn’t like the first one

B) DB complex:
7 DB PP
5 DB PJ
3 DB SJ
rest walk 3 min
x 4 sets
– buidling load to a tough set

50, 60, 70, 80
– SJ positioning not the greatest with lockout and a was leaning to one side but shoulders were able to take it and could have gone heavier

C) Standing Hand Over Hand Sled Pull: 20m x 5; rest as needed – on rubber, tough

135 + sled x2- form was off, was basically doing one handed
160 + sled x2- form was better
185 + sled x1- solid

D) 90 sec intervals:
90 sec @80-85%
8 AB cals
8 burpees
rest 90 sec
x 3
+
90 sec @80-85%
200m run
20 Zues rope DU
rest 90 sec
x 3
+
90 sec @80-85%
Row 250m
15 air squats
rest 90 sec
x 3

did in reverse order since there were no AB’s at the time

row/squat
1. 3 sec left over
2. 5 sec left over
3. 4 sec left over
– didn’t start the second round bc I don’t think I would have got a cal on the rower with the transition

run/du
1. 8 sec left over
2. 12 sec left over
3. 11 sec left over

ab/burpees
1. 1 + 3cals
2. 1 + 2 cals
3. 1 + 3 cals

PM
A) Amrap’s
12 min @80%
VC 100′
Ski 150m
Run 200m
rest walk 4 min
12 min @80%
Run 100m shuttle
8 KBS – 1.5pd
AB 10 cals
50′ lunges
rest walk 4 min
12 min @80%
VC 100′
Ski 150m
Run 200m
rest walk 4 min
12 min @80%
Run 100m shuttle
8 KBS – 1.5pd
AB 10 cals
50′ lunges
– REMEMBER sustaining pace and building this weekly!

1. 4 + 24′ VC
2. 4 + 23′ VC
* Subbed 150m row- damper at 10 for ski since ski is broken

1. 4 + 2 lunges
2. 4 + 10 cals AB