Wed 24OCT18 thru Tue 30OCT18

Lost Coast Trail Adventure

Something like this….
Day 1
Drove just past LA and staying at Hungry Bear Park

Day 2
Drove to San Francisco and hung out there for the day. Drove to the trail head and got there late.

Day 3, 4, 5
Lost Coast Trail thru Hike (27 miles)

Day 6
Drove somewhere for the night. I can remember. haha.

Day 7
Desert Hot Springs for the evening.

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Tue 23OCT18

AM
A) NFT:
25 unbroken wtd. DU
Run 200m
x 6 rounds
– increase per set, work on efficency of the DU

10:54
On trueform. DU’s felt good

B) Power Clean: TnG x 5 – every 2:30 x 5 sets – buidling to a tough but contiuous TnG set

185, 195, 205, 215, 225
Easily Continuous.

C) Emom 15 min –
min 1-5 – bjsd – 30″ x 6
min 6-10 – bjsd x 5 – 36″
min 11-15 – bjsd – 40″ x 4

D) Muscle Up: 10 reps unbroken; rest walk time it takes to fully recovery for 3 total sets, record rest time

90 sec rests for both. Felt good!!!

PM
A) FT:
75 S2OH – 155#
– every min starting on 1:00 complete 9 ski cals

3:56

36, 14, 15, 10… something like that. Felt good physically and mentally.

Mon 22OCT18

AM
A) 3 rounds NFT:
5 cossack squat/leg – SA KB OH
rest 15 sec
Flag poll posiitional work on stall bars play 2 min
rest 15 sec
5 bjo – 40″
rest 15 sec
50′ skipping
rest 2 min

Done.
23# on Cossacks

B) Snatch Balance: tough triple in 12 min – FAST build low reps!

255
Cake

C) Snatch: 3,2,1,3,2,1; rest as needed – 80-90% – STAY PERFECT!

225, 235, 245
235, 245, 260
Felt easy today

D1) Front Squat @21X1; 4-6 x 5; rest 2 min

280 x6, 290 x6, 300 x6, 310 x5, 320 x4

D2) GHD reverse hyper: 20 reps FAST; rest 2 min

E) Double KB Front Rack Walking Lunges: 100′ – 2pd/h; rest 2-3 min x 3 sets

Done unbroken

F) EASY cool down 15-20 min

Quick pup walk then on floor

PM
A) @good high effort:
8 unbroken TTB
8 AB cals
x 15 rounds

rest walk 10 min

10 HR push ups
10 row cals
x 10 rounds

14:09
Easily UB. Picked up pace throughout.

9:39
Picked up pace throughout again

Fri 19OCT18

AM
A) NFT:
20 alt lunges
15 ring push ups
10 ski cals
x 3 rounds
– EASY pace controlled and warm up!

Done. Push ups UB

B) Upper Speed work:
1 PP
2 PJ
3 SJ
– From blocks – find a speed set in 15-20 min

255

C1) Hang Power Clean below the knee + Hang power clean + FS + S2OH: 3.3.3.5 – SPEED work; rest 15 sec – from 155# – GREAT reps!

155, 165, 175, 185, 195

C2) Toes to Bar: 20-25 reps unbroken; rest 2 min x 5 sets

25 UB x3 sets, 21, 20
* longer breaks than 15 sec. especially the last set

D) 3 sets:
20 double squat wall ball – 30#
rest 1 min
Rack double KB FR wall sit in 1 min – alt legs every 15 sec
rest 1 min

Wall balls all UB. About 1’10”
26/h for 30 sec, then 13/h for the min

E) NFT:
50′ yoke walk – 500#
2 pegboard – 2 pull up at top
50′ sled push – 400# outside
2 pegboard – 2 pull up at bottom
50′ yoke walk
2 pegboard – 2 pull up at top
50′ sled push – 400# outside

Done. Everything UB- even the peg boards

F) Coool down walk 10-15 min

Walking the pups

PM
A) EASY bike – outdoors in sun + Walk with pups!
Echo bike 30 min in sun
+
Walk with the pups 30 min

Done and done

Thu 18OCT18

AM
A) 3 rounds NFT:
Row 250m – damper on 1
rest 10 sec
7 Axle bar S2OH form gorund – 155# – SPEED based OH
ret 5 sec
Ski 250m – damper on 1
rest 5 sec
20 FAST push ups @1010
rest 2 min

Done. Accidentally went 175 on the S2OH

B) Scarecrow Clean + Tall Clean: 2.2 – every 2 min x 4 sets – SPEED based and get set!

95 x4 sets

C) Clean: 2,2,2,2,2,2; rest as needed – 75-85% – STAY perfect man!

265, 270, 275, 280, 285, 290
Felt 💰

D1) Back Squat w/ Chains: 15 reps FAST; rest 2 min

185 + chainz x3 sets

D2)Cable Pull Through: 20 reps AFAP; rest 2 min

90, 90, 110

E) @sustained pace:
2 high box jump SD – 40″
6 bjo – 30″
12 KB snatch 1.5pd/h
rest walk 90 sec
x 5 rounds

1. 1:16
2. 1:12
3. 1:10
4. 1:09
5. 1:05

F) EASY cool down 15-20 min

Pup walk

PM
A) @85%
AB 90 sec – 70RPM
7 strict HSPU -6″
x 5 rounds
rest 4 min
Row 90 sec @1:45 pace
50 unbroken DU
x 5 rounds
rest 4 min
VC 90 sec @2k TT pace
10 strict dips
x 5 rounds
– SAME times per round sir! KEEP breathing up but control struct work!

10:45
– sHSPU all UB 😊

12:30
– all du UB

10:35
– all dips UB

B) EASY walk 15-20 min

Pups out

Tue 16OCT18

AM
A) NFT:
50-35-20
Wtd. dU
HS walk obstacle course x 1 b/t and after each set – Set up some stuff and HAVE fun!

Done
DU’s unbroken
HSW were ruff today but got 4 good ones in

B) Emom 15 min –
min 1 – PC x 1 – TOUGH
min 2 – PC TnG x 3
min 3 – PC x 3 TnG + 6 S2OH TnG
– Use 3 bars

275
205
155

C) IGT into IWT:
Run 1000m
30 bjsd – 36″
Run 1000m
30 burpees to 12″
into….
AB 2000m
15 SA DB S2OH L – 100#
AB 2000m
15 SA DB S2OH R – 100#

28:22

Runs: 4:33, 4:27
AB: 3:10, 3:21
S2OH: first set (left arm) was terrible and took like 4 min. Right arm was UB

D) EASY cool down 15-20 min

Quick dog walk then on the floor

PM
A) @GRINDER effort:
Ski 25 cals
20 KB DL – 126#/h
100m FW – 150#/h
Ski 25 cals
20 KB DL – 126#/h
100m FW – 150#/h
Ski 25 cals

14:57

Used 106# KB/h since we don’t have 126’s. Went 10/10 on these for both sets.

Used handles for FW. I assumed the handles where each 20# and had 150# on each. Split these up each 20m turn around.