Tue 05DEC17

AM
A) Split Jerk: 2RM in 20 min

345 nailed 2 back to back
370 missed the second. Lost tension in core. Rested. Nailed it for 1 more rep.

B) Hang Clean: Emom 6 min – 275-305# x 1

270 to 300. Built by 5’s each minute. Fet heavy but started feeling better towards the end.

C) FT:
Row 1k
25 KBS – 2pd
25 burpees
25 KBS
25 burpees
25 KBS
Row 1k

12:50
– controlled the burpees too much.
– kbs unbroken
– both rows sun 3:30

D) Watt bike cool down 15-20 min
Watt bike – GOOD breathing and sustained pace

Doing now.

PM
A)Assault Bike
10 min for MAX CALS – GO FOR it!

197
– not happy with that at all. I was pushing mentally too.
– stayed roughly at 70 RPM and 20 cals per minute until 5 min. Lost it a bit there but was steady and ready for a big push at the end.
– burned out the last minute but couldn’t get it over 80 RPM. If I knew that was the case I’d burn out the last 2 minutes bc I felt like I could hold that pace from that last minute for awhile… more in the tank with that pace. Feel conditioned And that I can go on for days but my high end power needs a bit of fine tuning. Have noticed that a TON lately when I go for a big push at the end. Body isn’t able to keep up with my mind at the end of workouts.

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Mon 04DEC17

AM
A) Snatch: 3,3,3,2,2,2,1,1,1; rest as needed
– 3s@75-80%
– 2s@80-85%
– 1s@85+% – BUT not fails, NO fails SAVE for next week please

215 for 3’s
230 for 2’s
245 for 1’s

B) Back Squat @20X1; 5,3,1,1,1; rest as needed – only last 2 singles tough, NO fails SAVE for next week please

345, 375, 395, 415, 435

C)Event 6 – 2015 regionals:
5 RFT:
25 row cals
12 CTB pull ups
9 strict dHSPU -4″

12:21

row: around 1400 cal/h pace
C2B: UB the first 3 rounds. then 10/2, 6/5/1… these went quick today… struggle after the second set
HSPU: unbroken the first 3 sets. then 6/3, 5/2/2

first round done in 2 min. second round back on rower at 4:10. then had to slow at C2B’s… still feeling it from Saturday’s winter classsic

D) Cool down walk in sun 20 min

done

PM
A)Intervals:
Every 8 min:
Row 20 cals
AB 20 cals
Ski 20 cals
5 sets
– Record pace and times per interval!

1. 3:21
2. 3:14
3. 3:12
4. 3:11
5. 3:06

****Subbed ski for a second 20 cal row but damper at 10 (first row is damper at 4)****

– I’d say 90-95% aero pace. Easily repeatable for days.

B) EASY walk cool down in sun 20-30 min

20 min worth

Sat 02DEC17

AM
A) Winter Classic – WIN
Win this!

Part 1
317 reps

Part 2
8 + 5

Part 3
1 + 3 Push Press

Part 4
1 + 17 burpee box jumps

PM
A) Swim/Run/Swim
Swim 500m
Run 30 min
Swim 500m
– EASY pace

15 min stationary bike
27:54 total time run. 3:19 miles. 8:44 avg pace/mile.
15 min stationary bike

B) Bike 30-45 min in sun late PM

60 min in normatec boots then cryo and local cryo

Fri 01DEC17

AM
A) Back Squat: 3,3,3,2,2,2,1,1,1; rest as needed – 3s@80%, 2s@85%, 1s@90%

385 for 3’s
405 for 2’s
425 for 1’s
– last 425 felt the best haha.

B) 12 min @high effort:
Row 75 cals
75 WB – 20#
75 PS – 75#

1 + 37 cals

Row: around 1300 cal/h pace
WB: unbroken
PS: 25/10’s- these smoked my posterior delts and triceps
Row: had about 90 sec and sprinted it out.

PM
A) RTW 45-60 min
1 min bike
1 min row
1 min ski
1 min run
1 min thoracic bridge
1 min superman hold
1 min weighted bent hollow hold
x 6-8 sets

x7 Sets. 49 min

Subbed step ups for ski
Wtd bent hollow hold. 25#

Thu 30NOV17

AM
A) Warm up – Upper Back and Bum
3 sets:
10 sec contralateral hold/side
15m reverse crawl – ball on back
10 sec SL back extension hold/side
10 sec SA, SL ring row hold

Completed

B) Snatch: Single in 20-30 min – Go for it if feeling it!

257
Missed 268?
– lifted in kg
– didn’t feel strong off the floor but felt fast.

C) Muscle Up: Amrap x 1

18
– PR tie but I know there is more in the tank. Form was off which I fixed with James. Pulling get fine. Just got fatigued. Little tricep pump but not much.

D)FT:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

3:54
– no missed on DU other than a little hiccup grabbing the rope for one of the sets. First couple burpee sets I could have gone faster. Burned out the burpees the last two sets.

PM
A) FT:
Row 1k
75 HSPU
Row 1k
– Best scores is sub 12 min

10:56

Row: sub 3:30 came off of rower at 3:30 and felt fresh.. Kept about a 1:45 ish pace. Slowed a bit towards the end to get ready for HSPU.
HSPU: 35/15/10/10/5
Row: kept at 1:45 pace and sprinted the last 250 at sub 1:40 pace to finish sub 11.

Breathing, shoulders, everything felt fine. I guess I should have pushed more…