Mon 31DEC18

A) @sustained pace:
AB 1 min
Row 1 min
Ski 1 min
rest 1 min
x 5 rounds
– hold 18-20 cals

20 on the ab and row
18 on the ski
Not on a running clock

B1) Snatch: 5 reps – AFAP – 225#; rest 10 sec

All PS singles

B2) Bar Muscle-Up: 10 reps; rest 5 sec

All ub 😎

B3) Ski Erg: 20 cals; rest 2-3 min x 4

1:07
1:12
1:10
1:17

C) ME work:
100 air squats
75 CTB pull ups
50 burpee bj – 24″
25 PC&J – 135#
– Goal is sub 14 min

15:14

Squats ub and done in 2:45
C2b all in 5’s
BJ v steady. May have done 5 extra bc I lost count at 25/20. I was in a really good rhythm
PC&J were all over the place. Picked up the bar at 13:10 and went for it to try to get sub 14 but my body was all out of control. Felt like I was everywhere with this mvmt post bbj haha

D) EASY cool down 10-15 min

Walk, clean up, coach

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Sat 29DEC18

FT:
5 rounds for time
:
1000m Row

15 Pull Ups

15 Thrusters – 75#

15 Burpees

– Goal – Sub 27 min

29:29

Please tell me that’s an aggressive goal…

Started out at that Pace which was about 5 min to complete the burpees. Back on the row by 5:15. Held that for 2 rounds and started to fall off. Row started at 3:35 then fell closer to 4 for the remaining rounds. Pull ups and thrusters all ub.

Fri 28DEC18

@high effort:
AB 1 min
Row 1 min
Ski 1 min
rest 1 min
x 10 rounds
– 40 min running clock, TRY to push 20 cals/piece of equipment

*** For some reason TrueCoach didn’t save my scores here. It was a struggle and I can only remember getting 4 complete rounds of 20 cals each. After I had a hard time getting all the ski cals.

B) EASY cool down 10-15 min

Thu 20DEC18

A) @sustained pace:
5 L sit ring pull ups
rest 1 min
5 rotational medball throws – different angles and styles/sdie
rest 1 min
x 4 rounds

Complete

B) Clean: 6 bar faicng burpees + 1 rep SC – adding 10# per set from 245# – to a tough single for the day

335

– felt good but stopped here. Neck is bothering post sHSPU the other day.

C) FT:
21-15-9
DL – 315#
bjsd – 30″

4:13

DL’s all ub. Ass burner

D)EASY cool down 15-20 min

Shower and plate.