Sat 16SEP17

AM
A) high box step up @3010; 8/leg x 3; rest as needed

3 on stepper

B) Single Leg Low Cable RDL: 8/leg x 3; rest as needed

25# x3

C) Clean
5 sets – every 90 sec x 2 reps – 70-75%
rest 3 min
5 sets – every 120 sec x 2 reps – 75-80%

250

280

*Hand/wrist felt good today. Front rack felt tight though.
D) Hang Snatch: Emom 10 min – 1 reps – building from 185# – PERFECT REPS and NO fails!

185 and built by 5’s to finish at 230.

Felt really good today. Sending you the video now.

E) Emom 10 min –
min 1 – DL Tng – 345# x 7
min 2 – bjsd x 10 – 24″ – SPEED and intent

DL’s easy.
BJ’s about 20 sec.

F) Emom 10 min –
min 1 – DB thruster x 10 – 50# – GOOD speed
min 2 – SA FW/arm – 20m – 115#

thrusters about 23 sec
FW got tough but doable

G) Run 20 min EASY

1.86 mi
10:42 pace

PM
A) Aer work – done sutainable:
20 min @70-75%
Run 800m
25 burpees EASY no jump
Row 1k
200 single unders – Zues rope
Run 800m
+
RTW 20-30 min
1 min AB
1 min FLR
1 min Row
1 min SL glute work
1 min side plank rotations

1 + 300m row
*didn’t do back to back 800m runs. Figured it was a typo.
+
25 min of the RTW
Single leg work-
Set 1: box lowers
Set 2: rdl reach
Set 3: clamshells
Set 4: box lowers
Set 5: rdl reaches

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Fri 15SEP17

AM
A) Behind the Neck Split Jerk + SJ: 1.1 – every 2 min x 10 sets – MODRAEET loads from 65-80% – REALLY work on positions and sustaining torso, 1 sec pause at dip on both lifts, dropping to boxes after each

Started at 225. Added 10#/set. Finished at 315. Felt fast and snappy. Hand not 100%.

B1) 1-arm DB Push Press @40X0; 6 reps/arm x 3; rest 90 sec

65, 70, 70

B2) Bent over landmine row @1112; 8/arm x 3; rest 90 sec

33 + bar, 33 + bar, 38 + bar

C) 90 sec intervals:
90 sec @80-85%
Row 150m
8 burpees over erg
rest 90 sec
x 3
+
90 sec @80-85%
Run 100m
5 wall facing strict HSPU
rest 90 sec
x 3
+
90 sec @80-85%
AB 8 cals
12 jump switch lunges
rest 90 sec
x 3

1. 1 + 85m
2. 1 + 95m
3. 1 + 98m

1. 1 + 100m run
2. 1 + 100m run
3. 1 + 100m run

1. 1 + 7 cals
2. 1 + 8 cals
3. 1 + 8 cals

PM
A) Amrap’s
10 min @80%
Run 100m
8 plyo step ups – 20″
Row 150m
20m crawl
rest walk 4 min
10 min @80%
AB .6 miles
8 TTR
8 push ups
rest walk 4 min
10 min @80%
Run 100m
8 plyo step ups – 20″
Row 150m
20m crawl
rest walk 4 min
10 min @80%
AB .6 miles
8 TTR
8 push ups
rest walk 4 min
10 min @80%
Run 100m
8 plyo step ups – 20″
Row 150m
20m crawl
– REMEMBER sustaining pace and building this weekly!

1. 3 + 30m row
2. 3 + 35m row
3. 3 + 15m row

1. 4
2. 4 + .1 mi AB

Thu 14SEP17

AM
A) 5 sets:
5 monster walk/side
20 sec glute bridge hold with band around knees
5 SL reaches/side
20 sec serratus reach plank

Done.

B) Snatch + OHS + HSS + OHS: 1.1.1.1 – building to a MODERATE set for the day with PERFECT mechanics – pause 3 sec in OHS/rep
– then take 85% and complete 5 more sets; rest as needed

built to 155 and felt pretty good. hip and wrist bothering me today.

5 sets at 135#

C) Sets:
every 60 sec complete:
4 bar MU
20 DU
x 6
+
every 60 sec – complete:
5 kipping HSPU -6″
6 bjsd – 24″
x 6
+
every 60 sec – complete:
4 ring MU
20 weighted DU
x 6

:33 sec
– breathing on bMU and DU

:23 sec
– 7″ def.
– focused on breathing and relaxing face on HSPU

:35 sec
– this one got spicy

D) 5 sets @increasing effort per set:
Row 300m
20 WB – 20# – unbroken
Ski 10 cals
10 PC – in 5/5- 135,155,165,175,185#
AB .4 miles
rest walk 1:1
– GOOD effort BUT RECOVER WELL!
– PERFECT breathing and efficiency

1. 4:50
2. 4:36
3. 4:24
4. 4:17
5. 4:11

– Need ot work on that front rack positioning! ! !

E) Cool down walk in sun 20 in

Done. Around the block with shake

PM
A) Assault Bike
AB 2 min @66RPM
2 min slow spin
x 10
– rest 5 min after 5 sets

1. 31 cals
2. 31
3. 31
4. 32
5. 31
6. 32
7. 31
8. 31
9. 31
10. 32

Tue 12SEP17

AM
A) Overhead Squat @4411; 5 reps x 5 sets; rest as needed

65, 75, 85, 95, 105

B) Tall snatch + SB: 1.3 – every 90 sec x 6 set – buidling SMALL from 95#

started at 95 and built by 5’s to finish at 120
– wide squat stance helps my knee positioning

C) Power Snatch TnG – 4 reps – Emom 10 min – buidling load from 135# – PERFECT reps

instead did 4 tng x6 sets; ran
started at 135 and built by 10’s to finish at 185
– feels MUCH better

D1) Rope Climb: 1 LLRC + 1 RC – no legs on way down; rest 15 sec

Done. LLRC not pretty but working on them.

D2) pHSPU negatives: 5 reps – 4 sec down, kip back up; rest 15 sec

Done. Somewhat easy

D3) 1 arm Farmers carry: 30m/arm – 115#; rest 2-3 min x 4 sets

Done. Left arm tougher than right. But did have my left hand taped up.

E) 2 sets @80-85% sustained pace:
4 rounds:
Ski 1 min @2:00 pace
8 kipping HSPU -6″
Row 1 min @2k pace
12 unbroken TTB
rest walk 5 min b/t sets

Didn’t do. Rested since still recovering from being sick.
PM
A) Thoracic Flow: 10 min EASY

Done.

B) Row
3 min @ stroke rate 30, damper on 4
rest walk 90 sec
x 12
– rest 3 min every 6 sets
– remember have the idea you can hold this for 18-20 sets sustainably

1. 812m, 1:50.8 pace
2. 812m, 1:50.8 pace
3. 812m, 1:50.8 pace
4. 811m, 1:50.9 pace
5. 812m, 1:50.8 pace
6. 812m, 1:50.8 pace
7. 812m, 1:50.8 pace
8. 813m, 1:50.7 pace
9. 812m, 1:50.8 pace
10. 813m, 1:50.7 pace
11. 812m, 1:50.8 pace
12. 812m, 1:50.8 pace

Thu 07SEP17

AM
A) 3 sets:
10 monster walk/side
2 min – hip external rotation/internal rotation work
10 side plank clam shell
30 sec upper tpsine work

Done. Ass was definitely turned on.

B) Overhead Squat @44X1; 3 reps x 6 sets; rest as needed – EXTERNALLY rotated and LOW load WORK into that pattern

45 to 95 by 10# each set
– felt great. time to add more weight 🙂

C) Sets:
every 45 sec – complete:
3 burpee bar MU
x 6
+
every 90 sec – complete:
15m HS walk
20 weighted DU
x 6
+
every 45 sec – complete:
3 ring MU
x 6

All done no problem.

bMU: focused on breathing and relaxing
wtd DU: shoulders down and back
ring MU: movement pattern and did a couple sets of 4 so I can get more transitions in.

D) 5 sets @increasing effort per set:
Row 250m
25 air squat
Run 200m
15 KBS – 1.5pd
AB 12 cals
rest walk 3:30
– GOOD effort BUT RECOVER WELL!
– PERFECT breathing and efficiency

1. 4:21
2. 4:12
3. 4:10
4. 3:56
5. 3:46

E)Cool down walk in sun 20 in

Done.

PM
Travelled for Granite Games.

Wed 06SEP17

AM
A) EASY jog 30-45 min

Hiked very easy trail.
55 min
2.5 miles

Noon
Noon
Bike/Row/Run
Bike 20 min
Row 20 min
Walk 20 min

5.4 mi
105 cals

4176m
2:23.7 pace

20 min walk done around the block

PM
A) Swim 45-60 min

Swam 16-18 30m swims with breaks btw. (Lost count). Then swam 420m unbroken and actually felt GREAT. Could have kept going. Only ended up swimming for 20 min plus 15 min relaxing in hot tub.

Sun 03SEP17

AM
A) Jog 20-30 min EASY

Sunrise Peak Hike with dogs
2 hours and 6 min hike
Did pretty much run down the entire way

Noon
A) Swim EASY
Swim 15-20 min EASY
+
Swim 250m – EASY pace working on stroke
+
Swim 50m @sustained pace
rest 1 min
x 12 sets
+
Swim 250m – EASY pace working on stroke
+
Play and cool down!

*Swam in my apartment complex’s pool which is 30m

240m done, not timed, nice and easy
+
60m swims done around 50-55 sec each set
+
240m done, not timed, harder than first set

– wore a swim cap today for the first time
– keep pulling to the right when I swim

PM
A) Bike 45-60 min EASY

6 miles
46:45 total time
241 cals
Light sweat
on lifefitness stationary bike at my apartment complex’s gym