Fri 30MAR18

AM
A. DB Snatch Ladder
16 at 70#
12 at 80#
8 at 90#
4 at 100#
B. Every 3 min:
400m Run
10 Burpees to 6”
* must increase pace per set
C. FT:
3 Rounds
2 strict Ring MU
10 WB- 30#
into
3 Rounds
5 ring MU
10 WB
into
3 Rounds
10 bar MU
10 WB

Scores:
A. 1:29
B. 10 Sets completes. Tied score on 11th.
1. 2:34
2. 2:29
3. 2:25
4. 2:19
5. 2:15
6. 2:11
7. 2:08
8. 2:05
9. 1:58
10. 1:56
11. 1:56
*times from memory
C. 11:16

PM
20 min seated stationary bike
+
15 min-
A. Xao ping forwards and backwards: 5/side/arm x2
B1. Leaning forward FLR planche: 30 sec x3
B2. Hands under hips push ups: 5 x3 Sets
C1. Prone straddle SL ext: 10 alt x3 Sets
C2. Thoracic bridge: just got a good stretch
D. Mobility work:
Wrist mobility
T-spine rotations- various techniques
Squat depth holds
+
20 min seated stationary bike

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Thu 29MAR18

AM
Warm up:
2 strict ring MU
6-8/leg SA DB oh lunge- 50, 65, 80#
20’ish HSW
100m run
x3

A. 850m Row @ 98%
Rest walk 12 min
B. 8 min to find 2 RM S2OH from floor. Max 3 attempts. With 2-3 warm up sets.
Rest walk 10 min
C. Ft
30-20-10
Killing def HSPU at increasing def
25 UB pull ups btw sets

Scores:
A. 2:32
B. 325 (missed 345)
C. 6:55
+
LLRC skill and DU practice

PM
Did same swim routine as other day.

AFAP underwater x3
100m kick
100m pull
+
100m swim
Rest walk 1:1
x5
+
15 min hot tub

Wed 28MAR18

AM
A) EASY movement:
Bike 5 min
Walk 5 min
x 4 sets
+
Skill play 15-20 min

Completed on AB followed by 20 min walk and then shake plate, healthy swinger.

Noon
A) Row: 5k EASY – SLOW and steady! LOW damper setting!

22:59.6
2:18.0 avg pace

PM
A) Run/Swim/Run
Run 15 min
Swim 20 min
Run 15 min

Ran 15 min
20 min swim
didn’t do the last run… was planning on doing it without drying off so I didn’t bring a towel. immediately regretted it haha

Tue 27MAR18

AM
A) 20-30 min – Sommers and Freeman practice
Level 3/4 progressions

Good warm up with DU, hang work, scap drills.
+
3 Sets
2 strict bar MU
15 sec ring support
15m/direction seal walk
2 strict ring Mu
15 sec leaning planche hold
15m HSW
100 Du
+
HSW obstacle course practice

B) EASY pace:
1600m AB
1k Row
300’ VC
1200m AB
750m Row
400m run
1000m AB
500m Row
300’ VC
800m AB
250m Row
400m run

26:42

C) EASY walk 20-30 min
IN sun!

Completed

PM
A) Swim
AFAP underwater x 3
+
EASY 200m swim warm up
+
100m kick
100m pull
100m swim
+
Swim 100m @60-70%
rest 1:1
x 5
+
EASY plan cool down 10-12 min


+

+

+
all done at about 2 min each set
+
Didn’t do any cool down play. Had to rush over to our consult.

Sat 24MAR18

AM
A) Hang power snatch + Low hang power snatch: Tough set in 10 min – FAST build and low reps

220- easy today. Also unbroken conplex

B) 90 sec @85% sustained effort:
90 sec AB @85% Aer
rest walk 90 sec
90 sec – 30 DU + 5 burpee bjo – 24″
rest 90 sec
90 sec Ski @85% Aer
rest 90 sec
90 sec – Run 100m + 8 GH sit ups
rest 90 sec
90 sec Row @85% Aer
rest 90 sec
x 3 sets
– GREAT breathing, good speed and REALLY feel

1. 27 cals
2. 29
3. 31

1. 1+34
2. 2
3. 2+13

1. 24 cals
2. 25
3. 26

1. 1+100
2. 1+100
3. 1+100

1. 33 cals
2. 34
3. 37

C) EASY cool down 15-20 min

Watt bike

PM
A) Swim/Bike EASY work
Swim 30 min
Bike 30 min
EASY mobility and recovery 30min

20 min hot tub
30 min swim
10 min hot tub
50 min easy hike