Fri 30NOV18

AM
A) MAP work:
4 min @85% Aer
VC 100′
5 unrboken ring MU
rest walk 2 min
4 min @85% Aer
7 HPC to OH – 115#
7 OH lunges/leg
25 wtd. DU
rest walk 2 min
4 min @85%
Ski 9 cals
7 burpee bj – 24″
5 KBS – 106#
rest walk 4 min
x 3 sets
– GOOD quality sets, done at a 12 minish good power pace sir, really work on breahting and GREAT transitions here!

1. 3
2. 3 + 21’
3. 3 + 48’

1. 2 + 7
2. 2 + 15
3. 2 + 21

1. 2 + 2
2. 2 + 2
3. 2 + 6

**accidentally only rested 2 min btw sets 1 and 2. Caught it after the fact and made sure to get my full 4 min before the 3rd set

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Thu 29NOV18

AM
A) @sustained pace:
5-4-3-2-1
L pull ups on rings
b/t each set complete 30′ HS walk with objects

Done. Just played around with the HSW and going btw plates, side shuffling, figure 8’s, circles around plates

B) Clean: 4 reps – every 4 min x 4 sets – from 245# – STAY strong!

245, 255, 265, 275

C) @sustained pace:
5 SA DB PP/arm – TOUGH @30X0
rest 15 sec
10 TnG DL – SPEED based from 315# – TnG – add small per set, must stay continuous with flat back!
rest walk 2:30
x 4 sets

PP: 70, 75, 80, 90- shoulder have gone 90+ for every set.
DL: 315, 320, 325, 330

D) Every 10 min complete @85% Aer:
Ski 1k
30 TTB
10 DB manmakers – 50#/h
x 3 rounds

1. 7:25
Ski: 1:58.9 avg pace
T2B: 20/5/5
2. 7:51
Ski: 2:00.9 avg pace
T2B: 10/10/5/5
3. 8:04
Ski: 2:03.7 avg pace
T2B: 12/9/6/3

*manmakers were all UB and consistent

– midline burner with a we bit of shoulder burn

E) EASY cool down 15-20 min

Pup walk

PM
Run on tru form in weight vest:
2 min @5k pace
rest walk 3 min
x 5 sets
+
Watt bike in sun 15-20 min

1. .23mi
2. .24
3. .26
4. .27
5. .29 😎
+
Dog walk

Tue 27NOV18

AM
A)MAP work:
6 min @85%
5 HPC to OH – 155#
7 bjo – 24″
9 AB cals
est walk 4 min
6 min @85%:
30′ double KB FR lunges – 2pd/h
10 burpees to 12″
10 row cals
rest walk 4 min
6 min @85%:
7 Axle bar DL – 245#
25 wtd. DU
Ski 150m
rest walk 4 min
6 min @85%
15 WB – 30#
25′ HS walk
VC 100′
– GOOD high effort here sir, repeatble intra workouts sets!

4+5
~1:30/rd

2+10 burpees
~2:15/rd

4
~1:30/rd

3
~2:00/rd

PM
A) @sustained effort:
10k watt bike
3 min FLR on rings
10k watt bike
3 min side bridge – 90 sec/side
10k watt bike

Done nice and easy

FLR done in 3 sets of 1 min
Side plank done in sets of 45 sec

Mon 26NOV18

A) @sustained pace:
10 russian KBS – 106# – toes forward
20 jump lunges
7 strict CTR pull ups
AB 1000m
x 3 rounds
– warm up pace

Done.

B) Snatch: 5 reps – every 4 min x 4 sets – from 185# – STAY strong – Lets repeat this and make them perfect!

185, 195, 205, 215
– felt good today.

C) Front Squat @4010; 2-3 x 5; rest as needed – UPRIGHT torso!

225, 245, 265, 285, 305 all x3 reps
– started off a little tight but was feeling better each set. 305 got tough. Will go heavy on all next week.

D) @sustained pace:
6 rounds:
12 unbroken CTB pull ups
24 AB cals @66RPM
– SAME pace per round, GREAT reps!
– ALL rounds SAME times, work on perfect reps in CTB

12:20

1. 2:03
2. 2:03
3. 2:04
4. 2:04
5. 2:04
6. 2:00

Felt good. AB took about 1:32 each set

E) EASY cool down 15-20 min

Pup walk

Fri 16NOV18

A) MAP work:
4 min @85% Aer
VC 100′
30 wtd. DU
rest walk 2 min
4 min @85% Aer
7 ring MU
Run 100m
rest walk 2 min
4 min @85%
7 HPS – 135#
7 OHS
7 bar facing burpees
7 ski cals
rest walk 4 min
x 3 sets
– GOOD quality sets, done at a 12 minish good power pace sir, really work on breahting and GREAT transitions here!

1. 3
2. 3
3. 3

1. 3
2. 3
3. 3
* all rMU UB. Last set for harder each set but stayed consistent and never slowed the kip and never rested at top. 😎

1. 1+23
2. 1+26
3. 2
* barbell work UB into one another but was definitely taxing

Thu 15NOV18

AM
A) @sustained pace:
6 L pull ups
40 unbroken DU
20-30 sec freestnadin Hs hold
x 4 rounds

Done
L pull ups done with semi supinated grip and chest to bar: UB, UB, 4/2, 4/2, 3/3

B) Clean: 5 reps – every 4 min x 4 sets – from 225# – STAY strong!

225, 235, 245, 255
– legs still feeling heavy out of bottom
– positions get good

C) @sustained pace:
10 double KB PP – 2pd/h + adding per set
rest 15 sec
20 TnG DL – 225# – SPEED based – Adding small per set, focus on breathing and intent!
rest walk 2:30
x 3 sets

PP: 70, 88, 88 all UB
DL: 225, 235, 245 all UB

D) Every 8 min complete @85% Aer:
10 pHSPU -10″
10 DB box step over – 70#/h – 24″
20 TTB
Ski 500m
x 3 rounds

1. 5:00
2. 5:09
3. 6:01 – went for it here and blew up muscle endurance wise in my grip. Really had to fight this set to go UB on step overs and it wrecked me going into t2b. Had nothing left in grip our shoulders.

pHSPU: 6/2/2, 6/2/2, 6/3/x/x
Step overs: UB, UB, UB
T2B: 12/8, 12/6/2, 8/6/6
Ski pace: 2:00, 2:01, 2:00

E) EASY cool down 15-20 min

Pup walk

PM
A) Run on tru form in weight vest:
1 min @5k pace
rest walk 4 min
x 5 sets
+
Watt bike in sun 15-20 min

1. .16mi
2. .17
3. .17
4. .18
5. .18

*went harder than 5k pace but felt good… like a million hamstring curls good