Wed 31JAN18

AM
A) EASY movement:
20 min run
20 min bike
20 min walk

90 min super easy hike around mcdowell. walked with a coffee in my hand to make sure i wouldn’t take off running 😉

Noon
A) Row: 25-30 min EASY – Flush, no warm up!

25 min Row, just over 5k meters. Plus 15 min walk.

PM
A) Skill work and play 45-60 min
Walk the dog 15 min
Swim 15 min
Play 15 min

Long 45 min romwod
About 10 min specific stretching
15 min meditation, second of the day

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Tue 30JAN18

AM
A) 12 min EASY:
10 ring push ups
15 GH sit ups
AB .4 miles

3 + 10 push-ups

B) Split Jerk: 2 reps – every 90 sec x 8 sets
– 4 sets – 75%
– 4 sets – 80%

Sets 1-4: 300
Sets 5-8: 320
Felt super quick, light, strong, mobile here.

C) Deadlift @11X1; 3 reps x 3 sets; rest 2 min – start at 385# – adding 20# per sets

385, 405, 435
Fet strong off floor

D) Complete 1 round every 2 min @ High Effort x 10 sets:
5 sets – AB 10 cals + 6 PS TnG – 95# – adding 10# per set
5 sets – Row 10 cals + 10 DB Front Rack Walking Lunges @50#/h

1. :33
2. :32
3. :31
4. :30
5. :30

6. :39
7. :37
8. :38
9. :36
10. :35

PM
A) FT HARD effort:
21-15-9
TTB
DB thruster – 50#/h

rest walk 5 min
10 min EASY AB
rest walk 5 min

21-15-9
DB PC – 50#/h
HSPU

2:37
– Felt great here. All easily unbroken. Accelerated thru the 9’s. Tight set up. Could have gone faster in Thrusters but made sure I was bottoming out every rep. No hesitations.

3:30
– HSPU’s were a mess. Felt SUPER off. Probably playing it too safe with neck. Was controlling negatives too much. Neck did feel fine but movement itself we need to get working on. 21’s quick unbroken and smooth. 15’s were a mess: 8/3/2/2- was losing balance and speed and didn’t want to rest on my head. 9’s: 5/4- shoulders toasted.
– PC unbroken and quick. No hesitations.

Mon 29JAN18

AM
A) Snatch: 2,2,2,2,2; rest as needed – buidling from 205# – NO fails STAY fast and strong throughout!

205, 215, 225, 235, 250
– felt good today!!!!

B) Overhead Squat: buidling to ONE HEAVY set of 1 in 15-20 min – ONLY build to something tough for the day, STAY strong and confident here!

350 PR and felt great. Could go heavier. Getting it OH and stabilized was the hardest part.

C) Every 5:00 complete:
3 rounds:
6 HSC – 115# – adding 10# per set
30 DU
x 3 sets

1. 2:18
2. 2:18
3. 2:15
– focused on relaxing in those DU

D) FT:
AB 45 cals
65 WB – 20#
15 bar MU
AB 35 cals
45 WB – 20#
12 bar MU
AB 25 cals
25 WB – 20#
9 bar MU

16:00

WB: 40/25, 30/15, UB
bMU: 9/6, 6/6, 6/3

E) EASY cool down 15-20 min

Walked

PM
A) Emom 30 min –
min 1 – 10 sec HARD on AB
min 2 – 10m HS walk
min 3 – 10 sec HARD on ski erg
min 4 – 10 bjo – 24″ – new stnadard
min 5 – 10 sec HARD on rower
min 6 – 10 burpees over bar – new standard

AB: got over 100 RPM each set
HSW: all UB
Ski subbed for row with damper at 10: got above 2400 cal pace each set which was 5 or 6 cals
BJO: around 31 sec
Row: damper at 4 for this one. Got up to 1900 cal pace and 4 or 5 cals
BFB: about 21 seconds

Sat 27JAN18

AM
A) Aer/Skill/Aer @85% Aer
– every 4 min complete:
AB 8 cals
8 CTB pull ups
AB 8 cals
8 CTB pull ups
x 5 sets
+
rest walk 5 min
+
– every 4 min complete:
Row 15 cals
15m HS walk
x 5 sets
+
rest walk 5 min
+
@85% Aer
– every 4 min complete:
Ski 8 cals
8 TTB
Ski 8 cals
8 TTB
x 5 sets

1. 1:52
2. 1:51
3. 1:49
4. 1:45
5. 1:46

1. 1:25
2. 1:16
3. 1:14
4. 1:14
5. 1:13

1. 1:53
2. 1:53
3. 1:48
4. 1:51
5. 1:47

PM
A) Swim: 10-15 min EASY
+
100m kick
100m pull
100m EASY Swim
+
Swim 50m @EASY pace
rest 1 min
x 8 sets
+
Swim 25m @MODERATE pace
rest 30 sec
x 12
+
EASY cool down 15-20 min

Jumped right in and got to it

100m kick ✅
100m pull ✅
100m swim ✅
+
50m swims took about 50 seconds each set
+
25m swims took about 25 seconds each set
+
15 min hot tub

These actually felt really good and I actually enjoyed swimming haha.

Sat 26JAN18

AM
A) Hang Snatch: 2,2,2,2; rest as needed – From blocks – tough doubles, with NO fails!

215, 225, 235, 245
– felt strong and great here today

B) Back Squat: ONE tough set of 2 in 10-12 min – FAST build, JUST touch it and stay strong!

385- could have definitely gone heavier and was feeling good

C) CF Open 17.5
Capacity test.

8:59
– felt good. Breathing fine. DU’s only 2 or 3 trips but overall felt more relaxed than usual.
– 50 seconds slower than last year.

D) EASY cool down 15-20 min

Walked

PM
A) EASY:
AB 15 min
15 min dog walk
AB 15 min
15 min dog walk
x 2 sets
+
EASY dip in the pool just to move around and refresh.

at back on the bar:
15 min AB
15 min walk
15 min AB
15 min walk

At home:
30 min dog walk
20 min Romwod
10 min hot tub

Then at night did 15 min Neck decompression and got a 15 min Neck message.

Thu 25JAN18

AM
A) 12 min movement based:
3 bar MU
10 alt pistols
20m crawl
AB 10 cals

Completed 3 rounds but went about a minute over time

B) Clean and Jerk: 1 rep – every 2:30 x 8 sets
– 4 sets – 225-265#
– 4 sets – 265#+

1. 225
2. 235
3. 245
4. 255
5. 265
6. 275
7. 285
8. 300
– all felt REALLY good today

C) FT:
AB 2000m
into…..
9-7-5
PC – 235# – in singles
Ring MU
bjsd – 36″

9:07

Mu’s Killed me… UB, 5/2, 2-x/2/1

D) 3 sets NFT:
30m double KB FR walk – 88#/h
30m reverse sled drag – heal toe action
15 sec SA ring FLR/side
x 3 sets

Completed

90# + sled on pulls. Light but focused on going slow with the heal to toe

PM
A) Cyc + Gym
Run 400m @85-90% Aer
rest walk 90 sec
x 6
+
5 rounds @controlled pace:
30′ DB FR lunges – 50#/h
30 sec L sit on rings
+
Run 400m @85-90% Aer
rest walk 90 sec
x 6

1. 1:34
2. 1:27
3. 1:22
4. 1:20
5. 1:20
6. 1:18

10:00
L-sits: 12/12/6 seconds each, tough

1. 1:20
2. 1:18
3. 1:17
4. 1:16
5. 1:17
6. 1:16

B) Assault Bike
15-20 min EASY in sun

Did 15 minutes worth