Sat 29SEP18

AM
A. 5k Trail Run
6.5 mile hike. Ran about 3.5 miles of it.

B. Cool down 15-20 min

PM
Beach

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Fri 28SEP18

AM
A) NFT:
2,4,6,8,10
Strict TTB
jump lunges
Ski 10 cals b/t each set

Done.
Strict T2B all unbroken
New tech on ski

B) Push Press: 3,3,3,3; rest as needed – tough sets

245, 260, 270, 285×1

C1) Axle bar PC + S2OH: 1.5 – TnG; rest 15 sec

205 then 225 for the three other sets

C2) Weighted GHD Sit-Up: 20 reps x 4; rest 2 min

20# all ub

D) GHD Back Ext. @1113; 8 reps x 3; rest 2 min

35, 45, 45

E) Back Rack Yoke Walk: 50′; rest 2 min x 3 rounds

500 x3

F) Cool down walk 10-15 min

Going to walk the dogs

Thu 27SEP18

AM
A) 3 rounds NFT:
Ski 45 sec @2:00 pace
rest 5 sec
1 PC + 6 S2OH – 135#
rest 5 sec
5 kipping pHSPU strict -10″
rest 1 min

Done
Practiced that new form on ski
5 kipping pHSPU working on form

B) Scarecrow Clean: 2,2,2,2; rest as needed – SPEED only warm up work!

45, 45, 55, 55

C)Clean: 3,3,2,2,1,1; rest as needed – 70-80%

250, 250, 265, 265, 285, 285
– felt WAY better today!!!

D) Back Squat: 10 reps – SPEED with chains; rest 2 min x 4 sets – STAY FAST sir GREAT positions!

135, 165, 185, 205

E) 7 sets – sustained pace:
3 PS TnG – 155#+ – SPEED based!
rest 15 sec
wtd. pistol x 3/leg – TOUGH
rest 2 min

155, 155, 165, 165, 175, 175, 185
– felt fast and snappy. #CRISPY

55,55, 65, 65, 75, 75, 90

Each set took 30-38 sec. with that 15 sec rest. pistols slowed me down when they got heavier.

F) EASY cool down 15-20 min

Going to walk pups.

PM
A) @85%
AB 1 min @68RPM
5 L pulll ups
x 5 rounds
rest 4 min
Row 1 min @1:45 pace
35 wtd DU
x 5 rounds
rest 4 min
VC 1 min @85% aer
8 strict dips
x 5 rounds
– SAME times per round sir! KEEP breathing up but control struct work!

9:03
Pull ups ub and tough

8:55
*du all ub besides one trip on the first set

8:33
150-160’ pace on VC
Dips all ub on rings

B) EASY walk 15-20 min

About to walk the pups

Tue 25SEP18

AM
A) NFT:
10 KBS – 2pd
10 bjsd – 30″
x 4 rounds

Done

B) Hang Power Clean: 1 rep – every 45 sec x 15 sets – from 225# – adding per set – tough with great mechanics

225, built by 5#, finished at 295
– was getting sloppy in the catch at 280+

C) Back Rack Split Squat: 8 reps/leg x 2; rest 2 min – tough sets!

185, 205
Big difference left to right. Left hip flexor had to fucking work hard.

D) IGT into IWT:
Run 800m on tru form
3 RC – 15′
Run 800m on tru form
3 RC – 15′
Run 800m on tru form
into….
9 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m
7 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m
5 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m

38:13

Runs: 4:05, 3:54, 3:46
RC: pretty much TnG across. Feel like I can do these all day now.
FW: did the length of the track 6 times so maybe a bit over 100m. 3 breaks each set and had to fight to hold that.
AB: 4:12, 4:00, 3:48

PM
A) @high effort:
Ski 100 cals
– every 20 cals complete 1 round DT – 155#

11:27
Ski erg power went down the last two sets. Started at just under 1100 cal/h pace then was down to 950ish.
DT all ub besides one break from 11th DL into 12th then right into HPC. Front rack felt money today. Grip and upper back were fatigued at the end. Over the bar work was consistent.
Rounds were taking me a little over 2 min + transition back to ski erg.

*Also reset the ski erg each set.*

Mon 24SEP18

AM
A) 3 rounds NFT:
1 L sit RC – 12′
1 RC – 20′
rest 15 sec
35 unbroken wtd. DU
rest 15 sec
20 high box step ups – 30″
rest 2 min

Complete. Only did 10 BJ the first two sets then caught I was supposed to do 20 and did them on the last set

B) Snatch Balance: Emom 6 min – SPEED based 155-185# – 2 reps

155 x2 sets
170 x2
185 x2

C) Snatch: 3,3,2,2,1,1; rest as needed – 70-80%

200 for 3’s
215 for 2’s
230 for 1’s

D) Front Squat @20X1; 4-6 x 5; rest 3-4 min – tough sets man!

225 x6, 255 x6, 280 x6, 295 x4, 305 x2
*kept hook grip for all

E) 5 sets – sustained pace:
3 Axle bar thruster from floor – tough
rest 15 sec
45 sec sorenson plate hold – 55#
rest 2 min

205 for all thrusters
Hamstring 🔥

F) EASY cool down 15-20 min

Done. Dogs where here so took them on a walk once I made my shake.

PM
A) @85%
1,2,3,4,5,6,7,8
ring MU
b/t each set complete 15 AB cals
rest walk 5 min
8,7,6,5,4,3,2,1
pHSPU -10″
b/t each set complete 15 row cals
rest walk 5 min
25-20-15-10
TTB
b/t each set complete 200′ VC

11:25
All MU’s easily UB

12:16
8 and 7 were UB and then it was all over the place. More a skill than m.e. Just lost form when breathing picked up bc I was able to knock out 3,2,1 once I got the rhythm back.

8:25
T2B all ub! Grip more than anything was the fight

Sat 22SEP18

AM
A) @sustained pace:
Row 1 min
AB 1 min
Ski 1 min
VC 1 min
x 3 rounds
– building pace

Done.

B) Snatch high pull + Snatch: 1.1 x 6 rest as needed – 70-80% – STAY perfect!

200 built by 5#’s to finish at 225

C) 5 sets – Strength effort:
3 DL TnG – from 375#
rest 15 sec
3 strict MU
rest 3 min

385, 395, 405, 415, 425
sMU felt a little tighter than I’d like up top but all easily UB with no winging or cheat kip

D) @sustained pace:
1,2,3,4,5,6
Wall walks
2,4,6,8,10,12
bjsd – 30″
3,6,9,12,15,18
KBS – 88#

9:47
Wall walks UB/v consistent
KBS all unbroken

E) EASY cool down 10-15 min

short walk with shake and coffee

PM
A) Ski Erg
1k @85% Aer power effort
rest walk 3 min
x 6 sets
– Record intervals times and consistent work, sir!

1. 4:00.0 (2:00.0 pace)
2. 3:59.9 (1:59.9)
3. 3:59.8 (1:59.9)
4. 3:59.7 (1:59.8)
5. 3:59.3 (1:59.6)
6. 3:58.9 (1:59.4)

– lats were getting tight in the middle. Then leveled off/went away. Then felt in triceps the last 2 Sets. Nothing major but worth noting.

Tue 18SEP18

AM
A) Split Jerk: 2RM in 20 min

345

Missed 365

B) Strict Handstand Push-up: MAX set x 1

34

Fell off wall. Maybe could have squeezed out 2-3 more max

C) FT:
Regonals LLRC/Run event – 2013

9:34
Best LLRC have felt on that white rope. All legit reps too.

D) EASY cool sown 15-20 min

Going to shake up on the shake plate. and then walk

PM
A) FT:
150 GH sit ups

7:39

75/25/25/25 and consistent
Calfs and midline but mostly calfs

B) EASY cool down 15-20 min

Going to walk outside after shake