Fri 31AUG18

AM
A) AB MAP 4 work:
AB 5 min – 64-66RPM – controlled work
rest 3 min
x 4
rest 6 min
x 2 sets

Done. 77+ cals per set

PM
A) NFT:
5 half kneeling land mine press/arm
30 sec tspine bridge
5 KTE on stall bars
30 sec shoulder extension on stall bars
x 3 rounds

Done

10kg + bar on landmine press

B) Split Jerk: 2 reps – every 75 sec x 12 sets – 4 sets – 60%, 4 sets – 65%, 4 sets – 70%

240, 260, 280
– felt great

C) @85%:
9-7-5
FS – 265#
OH yoke walk – 300# x 50′ b/t each set

7:15

FS all ub and felt great today. Even with my hip bothering me they felt good.

OH Walks: had a hard to getting it oh and started- especially the first set. But once I got it up there was no way I was putting it down until I finished

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Thu 30AUG18

AM
A) Increase rounds per set:
5 rounds – increase per round:
15 GH sit ups
15 bjo – 24″
15 ski cals
rest walk 6 min
5 rounds – increase per rounds:
7 DB HPC to OH – 60#/h
30 air squats
250′ VC

1. 3:08
2. 2:53
3. 2:44
4. 2:30
5. 2:14
= 13:30

1. 3:34
2. 3:21
3. 3:10
4. 3:00
5. 2:38
= 15:45

PM
A) @increase pace – GET hot:
1 min run
1 min rest
1 min bike
1 min rest
1 min row
1 min rest
x 3 sets

B) Snatch: 20 unbroken wtd. DU + 3 reps TnG SS – 185# – adding small per set x 8 sets – STAY FAST man!

12:20
Built up by 5# to finish at 220
Just flowed thru at a good pace and felt great. Didn’t wear oly shoes for the first time ss in a while.

C) @high effort:
12 to 1
CTB pull ups unbroken

3:46
Felt good. Lost kip towards the end but went UB each set

D) Run: 3k EASY on Tru Form

= 1.86 miles
15:16
Slow up front, 9-10 min mile pace. I was tight up top from the C2B. Once I loosened up I brought it down to around 8 min mile and then 7 min mile pace at the end. 1 mile was completed at 8:50

Tue 28AUG18

AM
A) Buidling pace:
30 sec run EASY
30 sec run MODERATE
30 sec run TOUGH
rest walk 90 sec
x 6 rounds

1. .19mi
2. .22
3. .24
4. .24
5. .24
6. .24

B) @sustained pace:
15 DB S2OH – 100#/h
3 RC – 20′
12 DB S2OH – 100#/h
3 RC – 20′
9 DB S2OH – 100#/h
3 RC – 20′

rest walk 8 min and move to C

9:53

S2OH: 9/6, 4/4/4, 5/4
– that first set of 9/6 was not smart haha

C) @sustained pace:
25 KBS – 1.5pd
HS walk 75′
25 KBS – 2pd
HS walk 75′
25 KBS – 88#
HS walk 75′
25 KBS – 106#

10:45

KBS: UB, 13/12, 15/10, 9/8/8
HSW: divided in half

D) Buidling pace:
30 sec run EASY
30 sec run MODERATE
30 sec run TOUGH
rest walk 90 sec
x 6 rounds

1. .18mi
2. .20
3. .21
4. .22
5. .22
6. .23

*TO. MUCH. WATER. IN. MY. BELLY!

PM
A) @GRIND effort:
10 pHSPU -10″
100′ yoke walk – 500′
10 wall faicng struct HSPU
100′ sled push – 400#
x 2 rounds
+
EASY walk 15-20 min

9:54
+
walked to end of street and back, about 15 min

Sat 25AUG18

AM
45 min Watt Bike- EZ
+
A) 3 rounds:
5 SL cable RDL/leg
20m sling shot side to side banded walks
30 sec hollow hold

Done
35# for cable
Black band for walks

B) @85% – Extended ME:
Run 200m
5 DL – 405#
10 bar facing burpees
45 wtd. DU
Run 200m
rest walk 2 min
x 6 sets

1. 4:24
2. 4:04
3. 4:03
4. 4:06
5. 4:05
6. 3:59

*. First set tripped a couple times on DU. All the other sets were UB and felt good. This was some good shit. Tough to do early in AM. Loved it.
C) Back Rack Yoke Walk: 60′ – TOUGH x 3; rest as needed

Done- didn’t go too crazy
1 set with 4-45’s
2 sets with 8-45’s

D) Walk 10 min EASY cool down!

Fri 24AUG18

AM
AB MAP 4 work:
2:30@62-64RPM
2:30@64-66RPM
rest 3 min
x 3
rest 6 min
x 3 sets

Completed. Got just tiring. Around 73 cals/round.

PM
A) NFT:
3 flat lying to standing on matt
5 half kneeling landmine press/arm
30 sec serratus plank
30 sec shoulder extension on stall bars
x 3 rounds

Done. Need to work on the flat lying to standing haha

B) Split Jerk: 1 rep – every 30 sec x 10 sets – SPEED only!

225 for all

C) @85%:
7 FS – 225#
1 HS walk obstacle course
45 sec L sit on rings
x 4 rounds

Flowed thru in just under 14 min

Didn’t set up the HSW course… was not feeling like setting that up today. When’s that ramp coming haha… but seriously…

Bent knees on the ring L-sit to engage more scaps. Scaps were feeling it with this three movements- plus the yoga I did this morning was a lot of scap mobility and activation. Feeling SUPER mobile up top!!!