Thu 28FEB19

AM
A. 12 min EMOM-
Min 1: 3 burpee MU
Min 2: bj x2- 40”
B. 3 sets-
7 tng PS; rest 45”
3 sets-
7 tng pc&j; rest 45”
C. Below knee hang clean: 2, 2, 2; ran
D. Front squat: build to 85-90% in 8 min
+
3 sets @ 85%
15 cal AB
15 hps- 75#
15 burpees
15 bjo
15 wb
15 cal row
Rest walk 3:30

B. PS: 115, 125, 135
Pc&J: 135, 145, 155
C. 205, 220, 235
D. 330
+
1. 5:35
2. 5:18
3. 5:16

PM
19.2

7 SC, 275#

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Tue 26FEB19

A) Rogue Echo Bike
2500m – faster per 500m – form 64RPM – adding 2RPM per 500m

3:40

B) @consistent effort:
25 burpees
Ski 750m
25 burpees
Ski 750m
25 burpees

rest walk 8 min and move to C

11:20

C) Rogue Echo Bike
2500m – faster per 500m – form 64RPM – adding 2RPM per 500m

3:39

D) @consistent effort:
15 SA DB HPC to OH – R – 50#
VC 250′
15 SA DB HPC to OH – R – 50#
20 bjo – 24″
12 SA DB HPC to OH – R – 60#
VC 250′
12 SA DB HPC to OH – R – 60#
20 bjo – 24″
9 SA DB HPC to OH – R – 70#
VC 250′
9SA DB HPC to OH – R – 70#
20 bjo – 24″

rest walk 8 min and move to E

15:58

All DB work UB. Accidentally did 15 for the 60#’rs.

E) Rogue Echo Bike
2500m – faster per 500m – form 64RPM – adding 2RPM per 500m

3:38

F) EASY cool down 10-15 min

vibe, shower, breakfast

* did this workout fasted out of bed. I’m co-guiding a mountain bike tour for most of today.

Mon 25FEB19

A) Emom 10 min –
min 1 – burpee bar MU x 2-3 reps FAST
min 2 – Seated box jump x 1 – GET up!

3 reps per set in MU
BJ to high jerk blocks

B) @sustained pace:
Snatch x 3 – 185#
15 TTB
Snatch x 2 – 205#
15 CTB pull ups
Snatch x 1 – 225#
rest walk 4 min
x 3 sets

rest walk 8 min and move to C

1. 2:45
2. 2:40
3. 2:32

– all gymnastics unbroken
– snatches all singles and felt money

C) Snatch Deadlift: 3,3,3; rest as needed – MAKE these challenging!

275, 295, 315
– the 295 felt like I could snatch it 🙂

D) @high effort:
Row 1k
30 BB thrusters – 45#
75 DU
rest walk 5 min
x 3 sets
– FASTER per set

1. 6:07
2. 5:47
3. 5:23

All thrusters UB.
Row averages: about 1:50, 1:47, 1:44

E) EASY cool down 10-15 min

Protein, vibe, lunch

Sat 23FEB19

A) Emom 10 min:
3 ring MU + 6 burpees

B) @ascending pace:
Run 200m on tru form
VC 20 cals
AB 20 cals
rest walk 3 min
x 5 rounds
– increase per sets
+
rest 5 min
+
Run .2 miles
VC 150′
AB 800m
res twalk x 3 min
x 5 rounds
– increase per set

1. 4:19
2. 4:03
3. 3:46
4. 3:35
5. 3:20

1. 4:34
2. 4:18
3. 4:12
4. 4:00
5. 3:50

C) EASY cool down 15-20 min walk

Protein, vibe, shower, floor

Thu 21FEB19

AM
A. 2 sets: increasing pace:
45 sec AB
45 sec ski
45 sec row
45 sec trueform
45 sec rest
B. Build to a max height BJ in 5 sets
C. 6 min EMOM:
3 HPC- 135 to 155
D. HSS
Tough single in 5 sets
* 5 bMU after every set
E. FS: build to 85% in 5 sets
* 10 C2B after every set
F. 2 sets
30 sec AB- HARD
Rest walk 5-6’

B. Around 44”
C. 135 x2, 144 x2, 155 x2
D. 225
F. 315

PM
19.1

10 rounds

Tue 19FEB19

A) Row: 1k – increase per 250m from 1:50 pace by 2 sec per 250m

3:27.5

B) @consistent effort:
21-18-15-12-9
WB – 20#
bjsd – 24″
burpee to 6″

rest walk 8 min and move to C

11:26
– felt great here

C) Row: 1k – increase per 250m from 1:48 pace by 2 sec per 250m

3:24.8

D) @consistent effort:
9-12-15-12-9
HPC to OH – 135#
20-30-40-30-20
Wtd. DU
10-15-20-15-10
AB cals

rest walk 8 min and move to E

17:23
– went SUPER SLOW on purpose. My grip (especially my right forearm) is just fried. Almost a chronic pain. From yesterday’s DT and all the climbing I’ve been doing.

E) Row: 1k – increase per 250m from 1:46 pace by 2 sec per 250m

3:18.8
Easy…

F) EASY cool down 10-15 min

Protein, vibe, shower