Sat 30DEC17

AM
A)Hang Snatch: 2,2,2,2; rest as needed – 75-80% – FAST build from blocks

185, 195, 205, 215
– bar at mid thigh
– felt good

B) Hang Clean: 2,2,2,2; rest as needed – 75-80% – FAST build from blocks

225, 235, 245, 255
– from mid thigh
– front rack felt good. Caught nice and upright

C) Every 3 min complete:
6 OHS – 155# – adding 10# per set
12 TTB
Run 200m
x 5 sets

1. 1:38
2. 1:40
3. 1:38
4. 1:38
5. 1:40
– did a 250m row instead of run. It’s a frozen tundra here in Indiana…
– all t2b unbroken
– rows at about 1:40 pace

D) @80-85% consistent effort:
21-18-15-12-9-6-3
AB cals
pull ups

8:07

– AB all about 70-72 rpm
– pull ups all unbroken

E) Watt bike 20-30 min outdoors @MAP 10 pace!

15 min assault bike

Fri 29DEC17

AM
A) 12 min EASY effort:
AB 10 cals
10 step ups – 24″
5 SA DB press – control this with low load!
20m crawl

3 rounds

B) Deadlift TnG – every 2:30 – 5 reps for 6 sets – GOOD speed and consistent!

315, built by 10#/set, finished at 365

C) Intervals:
3 rounds @high effort:
2 min – HR push ups
60 sec Walk
2 min bjsd – 24″
60 sec Walk
2 min row cals
60 sec Walk
+
EASY bike 5 min
+
1 round @ 85-90%/High Effort:
4 min – 2 min AB cals, 2 min DU
90 sec Walk
4 min – PS – 155# in singles
90 sec Walk
4 min – WB – 30#

HRPU: 46/47/42
BJsd: 50/50/53
Row: 47/48/50

AB: 45
DU: 105… these were not flowing post AB

PS: 36

WB: 78- Sets of 12 then a set of 18 to finish out the time. Ass burner.

D) EASY cool down 15-20 min in the sun

Walked for food. Far from sunny…

PM
A) AB/Run/AB/Run/AB
AB 10 min EASY
Run 800m EASY
x 3 sets
– THIS needs to be CRAZY easy like recovery work buddy!

Each AB around 57 cals
Runs around 4:45 on assault runner

Thu 28DEC17

AM
A)10 min EASY:
6 wtd. pistols – 25#
1 LLRC – 15′
AB 15 cals

3 + LLRC

B) Hang Clean: 2 reps – ever 2 min x8 sets – 75-80% – PERFECT reps, EXTEND and STAY upright!

225, 225, 230, 230, 235, 235, 240, 240

Felt WAY better today than on Tuesday with the cleans. Today the front rack position felt great and was catching and driving on heels.

C) Front Squat @21X1; 2,2,2; rest as needed – UPRIGHT torso!

275, 305, 320

D) Emom 12 min –
min 1 – thruster x 12 – 95-135#
min 2 – Ski 30 sec @ high effort

Min 1: done in about 24 sec each set. Did two sets apiece at 95, 115, 135
Min 2: cals- 10, then 11 for the rest of them

E) @ tough efort:
every 4 min complete
10 DB snatch – 70#
10 burpee over box – 24″
10 AB cals
x 5 sets

1. 1:30
2. 1:26
3. 1:28
4. 1:26
5. 1:27

DB snatches all TnG waterfall style.
BOB: lateral and quick
AB: around 80 RPM

Leg burner. AB was a crusher at the end.

PM
A) 5 rounds @80-85% Aer sustained effort:
Run 400m
45 sec unbroken FLR on rings
20 air squats
– SAME time per round GREAT pacing!

17:16

Did runs on a standard treadmill
FLR done on perfect pushups

B) EASY walk 20 min in sun

Sauna

Tue 26DEC17

AM
A) 12 min EASY:
10 sec contralateral hold/side
5 pistols/leg – slow lower
10 sec SL BE hold
45 sec FLR on rings unbroken
AB 15 cals

2 + SL BE holds

B) Half Kneeling Alternating KB Press @30X0; 8 reps x 3; rest 2 min

25, 35, 45

C) Clean: 2,2,2,2; rest as needed – 80-85% – FAST doubles, STAY strong!

295, 295, 285, 275

didn’t feel as fast and strong as I wanted so dropped the weight. Form felt off today- catching forward on toes

D) Emom 12 min –
min 1 – DL TnG x 6 – 335# + 15 DU
min 2 – HR push ups x 8 + 15 DU

about 25 sec each minute

E) Emom 12 min –
min 1 – OHS x 8 reps – 155# + 6 bjo – 24″
min 2 – Ski 12 cals + 6 bjo – 24″

min 1 mvmts: about 26 sec each
min2 mvmts: about 45 sec each

F) Emom 12 min –
min 1 – S2OH x 10 – 175# + 1 RC – 15′
min 2 – AB 15 cals + 1 RC – 15′

Had this one until the last two sets…

set 5 I bleed over 5 sec into the S2OH. Last assault bike was a soul crusher and didn’t make it but finished the work. All S2OH unbroken. All rope climbs were 1 pull.

G) EASY cool down 15-20 min

15 min AB

Mon 25DEC17

AM
A) 10 min EASY:
3 pistols/leg
1 RC – 15′
Row 250m

5 + 125M

B) 3 Position Snatch: 1 complex x 6 sets; rest 2-3 min – buidling load from 205# – PERFECT reps, STAY upright with the torso from the floor!

205, 210, 215, 220, 225, 230

No oly shoes but felt like I was catching them pretty well. Felt strong from floor. Went floor, below knee, above knee. Grip was tough for me and the above knee snatch was just KBS’n it up.

C) Back Squat @21X1; 2-3 x 4; rest 2-3 min – TOUGH sets

340, 355, 370, 390 all x3 reps
– felt strong

D) @high effort – every 5 min complete:
6 thruster – 135# – adding 10# per set
8 TTB
6 CTB
4 bar MU
AB 15 cals
x 6 sets

1. 2:02
2. 2:06
3. 2:06
4. 2:10
5. 2:12
6. 2:14

T2B all unbroken
came down
C2B all unbroken- last two sets form broke
came down
bMU all unbroken- last couple reps of last two sets tough

– forearms and biceps OK! Felt in upper back! ! !

E) @85% sustained breathing efffort:
15 HPC – 155#
25 burpees to 6″
60 DU
12 HPC – 155#
20 burpees over bar
50 DU
9 HPC – 155#
15 bar facing burpees
40 DU

8:43
– shoulder burner