Sat 24JUN17

AM
Did GG #5: row/WB/du

14:56

Felt really good here. Felt like my best workout since regionals. I felt like I was in a good mindset and attacking.

Row: kept all btw 1500-1600 cal/h pace
WB: 50/30, 40/20, UB
DU: all UB

Legs were fine. Breathing was high but didn’t really slow me down. Shoulder burner for me for sure going from WB to DU.

PM
A) Narrow grip OHS @40X0; 4 reps x 4; rest 3-5 min – video 2 sets
95, 115, 135, 155
– video of 135 and 155

B) GHD Raise @31X0; 8 reps x 3; rest 2 min

Complete

C) Front Squat
From ground:
9 reps – 245#
20m HS walk unbroken
7 reps – 265#
20m HS walk unbroken
5 reps – 285#
20m HS walk unbrokne
3 reps – 305#
– Movement based!

Didn’t do. Texted ya.

D) 5 rounds:
AB 1 min – 450watts
1 LLRC – 15′
20 WB – 30# unbroken
rest walk 2:30
– SAME pace and sustained breathing on WB

Didn’t do. Texted ya.

E) EASY cool down 15-30 min

About to bike ride outside now for a bit.

Fri 23JUN17

AM
A) Aer work:
Every 6 min – complete:
Row 250m
AB 10 cals
Run 200m
Row 250m
x 5 sets
+
NFT:
20 banded tricep kick downs
20m double KB FR walk – 88#/h
30-45 sec wall facing HS hold
x 2 sets

1. 4:19
2. 4:04
3. 4:03
4. 3:58
5. 3:54
+
40# with rope on free motion machine for kickdowns
45 sec for hs hold

PM
A) Granite Games #3 – Set you up well and fresh for this!

GG #4: MU/s2oh/bbjo

125 reps (3+8 bbjo)
Gotta redo this one. MU’s felt like complete shit. Couldn’t find a rhythm and they just felt off.

MU: UB, UB, 4/2, 3/2/1
S2OH: all UB
BBJO: too slow!

Thu 22JUN17

AM
Did Monday’s AM session that I missed.
200m Run
10 Jumps Lunges
200m Row
5 burpees, no jump
rest 1 min
x8
1. 2:37
2. 2:30
3. 2:27
4. 2:24
5. 2:24
6. 2:21
7. 2:21
8. 2:19
+
Some of Wednesday’s AM session.
A1. KB HK Chip: 6-8/side x3 sets; rest 30 sec
26 x8 x3 sets
A2. Slide Board Body Saw: 10-12 reps x3; rest 1 min
12 reps x3 sets

PM
Long RomWOD
+
2 hr easy bike ride outside with a little bit of swimming in the lake in btw

Wed 21JUN17

AM
A) Overhead Prep #3: 5 min

Complete

B) Row 6k in 24 min: EASY does it BREATHEEEEE! this is a slow pace or a reasin

23:52.9
1:59.4 avg pace

C) Thoracic PAILS/RAILS: 10 min

Complete

PM
A) Bulletproof Shoulders: 10 min

Complete

B) Reverse Hyper @1113; 8-10 x 3; rest as needed

No rev hyper. Did all at BW

C) Deficit Deadlift @2121; 6 reps x 3 sets; rest 2-3 min – 80-82.5%

225, 255, 275

D) Medball reverse lunges:2020; 8 reps HEAVY/leg x 3; rest 2 min

100 x3 sets

E) 4 sets:
20m reverse sled drag – 330#+
20m toke walk
5 sanbag 2 shoulder – HEAVY
Rest walk as needed full recovery

1. 2:05
2. 1:56
3. 1:50
4. 1:53

Sled was 270 plus sled. Pulled on rubber- it was tough.

No yoke. Used a 315 barbell taken from rack.

Used a 150# DB for sandbag to shoulder.

Did a set every 5 min

F) EASY Aer 15 min COOL down!

On AB

Tue 13JUN17

AM
A1) Half Kneeling KB Lift: 6-8/arm x 3; rest 30 sec

26, 35, 35

A2) Ring Body Saw: 10-12 x 3; rest 1 min

Conplete

B) In 2 min complete:
AB 10 CALS
20 DU
X 8 sets

Complete. All around 45 sec.

PM
A) Half Kneeling Arnold Press: 6-8/arm x 3; rest 90 sec – GET joints mobile, FEEL strong

26, 35, 35

B) Paused SJ: 2 reps – every 75 sec – 70-75% x 10 sets – pause 2 sec at bottom

1. 275
2. 275
3. 275
4. 275
5. 280
6. 280
7. 280
8. 280
9. 285
10. 285
Felt strong here.

C) Push Press: 3 sec pause at bottm, 3 sec pause OH; 6,4,2,6,4,2; rest 2 min

185, 200, 215, 200, 220, 240
– should have went heavier on the sets with smaller reps. They were easy.

D) 5 sets:
3 strict ring MU
6 strict HSPU -6″
9 strict pronated pull ups – chin over bar
25m double KB FR walk – 2pd/h
25m double KB OH walk – 2pd/h
rest walk 2:30

Started off around 2:30/set then dropped off to around 3:30-4:00 the last 2 sets.

sMU: all unbroken. Some small kipsthe last two sets. Pec still not 100%.
sHSPU: 4/2, 3/3, 3/3, 3/1’s, 2/1’s. Felt rough today.
s Pull ups: all unbroken
Walks both unbroken but OH was super tough until I figured out the technique which made it a lot easier.