Mon 30APR18

AM
FT:
7 burpee BMU
50′ HSW
20 alt pistols
5 burpee BMU
50′ HSW
16 alt pistols
50′ HSW
12 alt pistols

4:11
+
Every 45 seconds, cycling thru:
4 OHS
3 tng PS
2 tng SS
x3 sets
– 155 x2, 165
into,
Every 45 seconds, cycling thru:
4 FS
3 tng PC
2 tng SC
x3 sets
– 165, 175 x2
+
Front Squat: 1 Single @ 80%, 85%, 90%, 90%

305, 325, 345, 345
+
FT:
3 RC- 20′
50 DU
20 ring Dips
2 RC
50 DU
15 ring Dips
1 RC
50 DU
10 ring Dips

5:44
+
FT @ HARD effort:
200m Run on TruForm
7 Bar Facing Burpees
6 DL- 155#
5 HPC
4 S2OH
rest walk 90 sec
x4

1. 1:35
2. 1:29
3. 1:29
4. 1:28

PM
In elevation room:

Row 1k @80% Aer
rest walk 2:30
Row 750m @85% Aer
rest walk 2:00
Row 500m @90% Aer
rest walk 1:30
x 2 rounds
+
Watt bike 10k @MODERATE effort = Practice upright bike technique – long and sustained ride.

On “waterrowerGX” rower
1k: 3:50, 3:36 (1:47/500m pace)
750m: 2:38 (1:45/500m pace), 2:35 (1:43/500m pace)
500m: 1:39, 1:35
+
18:50
1:52.7 avg/1k

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Sat 28APR18

AM
FT:
10 CJ – 205/150
10 Squat Clean – 205/150
10 Jerk – 205/150
10 Clean – 205/150
(time cap – 5 min)

Time: 3:14
C&J: 3/3/2/2
SC: singles
Jerk: UB
PC: singles

Rest 15 min

3x FT:
13 OHS – 165/115
45 hDU

Time: 4:54
OHS: UB
DU: 15’s but a lot of trips in the second set. Last set went 25/20.

rest 15 min

FT:
65 WB – 30/20-10ft
15 sMU
45 WB
9 sMU
25 WB

Time 13:34
WB: 10’s then 8/7 to finish for both set of 65 and 45. UB for set of 25
sMU: 3/3/2’s, 3/2/singles

rest 15 min

FT:
55 KBS – 88/63
40 CTB
25 burpees – 12” above max reach

Time: 5:35
KBS: 25/10’s
C2B: 5’s

PM
Row 5 K TT

17:36.5
1:45.6 avg/500m

Splits-
1k- 3:32.8, 1:46.4 avg
2k- 3:33.7, 1:46.8 avg
3k- 3:33.1, 1:46.5 avg
4k- 3:32.9, 1:46.4 avg
5k- 3:23.9, 1:41.9 avg

Fri 27APR18

AM
1 min Run on TruForm @ Mile Pace
Rest 3 min
x7 sets
+
5 or 6 min on roughly 3 min off
All @ 85% aero
10 kbs- 53#
10 push-ups
20 du
+
6 TTB
8 box jumps-30”
165m row
+
7 dB pc- 55#/h
20 sec FLR
20 squats
20 sec FLR
+
6 ctb
8 bjsd- 30”
10 cal ab
+
10 alt dB hang snatches-55#
8 burpees
25 DU
+
6 ring push ups
12 pistols
6 dB dL 80#/h
+
20 lunges
3 strict knee to elbows
20 sec FLR

PM
FWB: 30/30 x 5 – make those tough but a good AER warm up and check the rpm for pace …
+
FWB:
5 min @ 80%:
rest 2 min,
4 min @ 85%,
rest 2 min,
3 min @ 90%,
rest 2 min,
2 min @ 95%,
rest 2 min,
1 min @ 100%,
rest 5 min
x 2
(These are ALL aerobic %, increase speed per set and repeat that same score each set, send all scores later)

Scores:
30/30’s done @ 78-80 RPM

% / RPM / set 1 cals / set 2 cals
80% / 66-68 / 84 / 85
85% / 68-70 / 72 / 74
90% / 70-72 / 58 / 60
95% / 72-74 / 42 / 42
100%/ 74-76 / 21 / 23

Maybe not super aero but by second set I was in the steady state and in a good rhythm.

Thu 26APR18

AM
Warm up-
4 Sets:
30 sec ON/30 sec off (MAP1)
Ski
Ring dips
gh sit-ups
DB C&J
Pistols
+
Every 30 sec
8 Sets-
1 Snatch (260 heaviest)
7 Sets-
1 Clean (300 heaviest)
6 Sets-
5 DL (335 heaviest)
+
4 Sets
10 DL- 275#
6-9 ring MU
12 BJO- 24”

1. 1:07 (9 ring MU)
2. 1:14 (9 ring MU)
3. 1:14 (9 ring MU)
4. 1:06 (7 ring MU)
+
18 sec MAX effort AB
RAN
x3 sets

Was getting these up to 118 RPM. Didn’t record cals.

PM
15 min neck exercises
+
30 min EZ AB
+
800m Walk

Tue 24APR18

AM
warm up:
HSW obstacle course
Med ball over shoulder
Triple unders
+
EMOM of bar cycling practice
PS x6-8 TnG
HSC x6-8 TnG
S2OH x6-8 TnG
Weights: 95 to 135#
+
Superset:
Axel bar pronated DL max (266#)
CGBP tough single (275#)
x a lot of sets
+
MAP3 pace
30 sec KBS- 70#
30 sec Burpees
30 sec AB
90 sec rest
x6 Sets
Total reps: 36, 38 for the rest

PM
500m Row
Rest walk 1 min
x3 @80, 85, 90%
+
50 sec Row @ 95-97% (HARD)
Rest walk 5-7 min
x7

Scores:
1. 1:49.0
2. 1:42.5
3. 1:37.3

1. 291m (1:25.9 avg/500m)
2. 291m (1:25.9)
3. 292m (1:25.7)
4. 293m (1:25.4)
5. 294m (1:25.1)
6. 294m (1:25.1)
7. 296m (1:24.5)