Sat 30JUN18

AM
‘Open 12.3’
18 minute AMRAP
15 Step down box jumps (24/20″)
12 Push press (115/75lbs)
9 Toes to bar

12 + 6
– did fasted out of bed early am at BOTB
– everything UB
– BJ’s slowed along with transition into t2b
– front rack positioning felt money along with arch in t2b. Felt a lot bigger kip which makes my tut a little longer which was causing grip to feel it a bit. Haven’t felt that in my forearms in awhile

NOON
Watt bike 10k TT

15:09 but I swear the bike wouldn’t go any faster and I was definitely pushing it at the end.

PM
Hike, swimming, and camping in Sedona

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Fri 29JUN18

AM
Swim
5 min EASY
+
100m swim
100m kick
x 3
+
Swim 200m – increase per 50m
rest 2 min
x 5
+
Play 10 min

Fasted out of bed
100m swim then got right to the 200’s
+
1. 3:45
2. 3:44
3. 3:46
4. 3:44
5. 3:41
+
15 min hot tub

PM
A) Back Squat: Establish a 1RM – Film & submit top attempts

435
Failed 450

B)Back Squat @30X0; One set AMRAP using 85% of best lift from part A – Film & submit this attempt

6 @ 370
Failed 7th rep

C) Muscle Up: One set to perform max unbroken ring muscle-ups – Film & submit this attempt

18
PR tie

D) Strict Handstand Push-up: 5 minute AMRAP
Strict handstand push-ups
(You are permitted a 36×24 box allowance – All repetitions start & end from the top, lock-out position)

83
PR

E) ’10-4′
For time
50-40-30-20-10
Double unders
10-10-10-10-10
Burpees
(Film & submit entire event – The burpees require a ‘jump & reach overhead’ standard)

3:35
PR
UB

Thu 28JUN18

AM
A) NFT:
Watt bike 1k
Row 1k
Bike 1 mile
x 5 rounds
EASY pace

Completed fasted out of bed

PM
A) Active Straight Leg Raise: 2-3 reps / side
*Film from the side
B) Standing Toe Touch: 2-3 reps
*Film from the side
C) Scratch Test: 2-3 reps / side
*Film from behind and show both sides
D) Air Squat: 5-10 reps Slow / smooth
*Film half from side and half from behind (facing away from the camera)
E) Push Up: 3-6 reps slow / smooth
*Film facing camera and from side

F) Squat Snatch: Establish a 1RM – Film & submit top attempts

275

G) “Push/Pull”
For time
21 CTB pull-ups
9 Thrusters (100/65lbs)
15 CTB pull-ups
15 Thrusters (100/65lbs)
9 CTB pull-ups
21 Thrusters (100/65lbs)
(Film & submit entire workout)

2:18

Cooldown
10-15 min cool down on AB in the sun (EZ pace)

Tue 26JUN18

AM
45-60 min gymnastics play:
5 wall facing strict HSPU
5 strict KTE
5 candle stick roll to pistol/leg
20m crab walk
20m crawl
x 5 rounds
+
Play 15-20 min on our down!

completed 5 rounds in 30 min
– did crab stretch instead of crab walk
+
20 min of thoracic and hip flow- felt TIGHT today and needed that mobility, especially in the hips

PM
A) NFT:
50′ HS walk
75 wtd. single unders
x 3 sets
+
3 RnFT:
2 LLRc – 15′
45 sec L sit on paralettes
+
10 full depth ring push ups x 3; rest as needed

Completed
– All 15 sec increments on l-sit hold, tough.

B)Split Jerk: 1 rep – EMOM 15 min – buidling MODERATE, STAY FAST and STRONG!

Started at 245 and built by 10’s each minute to finish at 365. Failed 375 behind me- caught it weird and just couldn’t stabilize it OH.

C) Push Press: 2 sec pause OH; 3 reps x 6; rest 2 min

245 x2, 250 x3, 255
– brought back down to shoulders btw each rep

D) Weighted Dip: MAX in 10-15 min

165

E) Versa Climber: 2k TT

12:08
– went out hot. Played around with long and short strides. 6 min split. Quad burner

Mon 25JUN18

AM
A) EASY Blood flow
Bike 5 min
Row 5 min
Run 5 min
x 3 rounds
+
Mobility for hips, upper back, etc.

Did at apt gym-
26 min run at about 9 min/mi pace
35 min easy stationary bike

Noon
A) NFT:
Duck wlak x 15m
10 jump lunges
10 star plank rotations/side
x 3
+
Sled drag FAST reps x 20m; rest 90 sec x 5
+
2x:
10 plyo box lunges – extension at top
30 sec free standing HS hold
1 min plank – 55# on back

Done

90# on sled

20” box for box lunges

B) Power Clean: 5RM TnG in 20 min – NO puases!

275

C) Hang Snatch: Single in 6 sets – FAST, from low hang go for ti!

250

D) Overhead Squat @21X1; 3 reps x 7; rest 3-4 min – buidling load!

225, 235, 245, 255, 265 x2, 265, 275
– these felt rough today. Hips felt off.

E) 3 RFT:
25 KBS – 2pd
25 burpees

5:49
– pushed it here. Felt good. No hesitations.

F) EASY walk 10-15 min

Done

PM
90 min yoga class