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Tue 20FEB18

AM
A) Close Grip Bench Press @40X0; 5,5,5,5,5; rest 2-3 min

185, 205, 225, 245, 255
#StillGotIt

B) 3 sets:
6 BS – 315# AFAP
rest walk 30 sec
20 DB thruster AFAP – 50#
rest walk 3 min

Done. Legs started feeling better the more I did.

C) Every 2 min x 10 sets complete:
5 sets – S2OH x 6 TnG – 185# + 10 bjo – 24″
5 sets – DB SS x 3/arm – 80# + 10 TTR

1. :25
2. :24
3. :24
4. :23
5. :22

1. :49
2. :47
3. :47
4. :47
5. :45
* gotta work on the at depth

D) Every 8 min for 2 sets complete – Done at a high effort:
Row 250m
15 WB – 30#
10 KBS – 88#
Row 250m
15 WB – 30#
10 KBS – 88#
Row 250m

1. 5:11
2. 5:25
*Just noticed as I was putting this into my blog that it was 10 KBS’s. I did 15 each time….

PM
A) FT:
3 LLRC – 15′
100m sled push – 450#
3 LLRC – 15′
rest walk 6 min
FT:
Sprint 400m
100 DU
Sprint 400m
100 DU

8:46
*sled push at 180+sled but on rubber… holy fuck bad choice*
LLRC felt good and were consistent. The sled push was murdering me.

5:01
DU: 2 trips, UB

Legs are fried from the past two days. Cryo, eat, stem, eat, sleep until Thursday’s session. Haven’t felt this beat up in a long time.

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Mon 19FEB18

AM
A)3 Position Snatch
1 complex – every 2:30 x 6 sets – buidling from 205# – PERFECT reps and mechanics!

205, 210, 215, 220 then you cut me off

B) @high effort:
6 SS – AFAP – 185/205/225#
into……
6 burpee ring MU
rest walk 3 min
x 3 sets
+
6 C&J – 225/245/265
into…..
6 pHSPU -10″
rest walk 3 min
x 3 sets

1. 1:38 (:40 for snatches)
2. 1:36 (:40 for snatches)
3. 1:45 (:48 for snatches)

1. 1:00 (:28 for c&j)
2. 1:05 (:32 for c&j)
3. 1:23 (:53 for c&j)- lost the TnG last 2 going into jerk
– all pHSPU unbroken and closer to 13” def

C) @high effort: Open 16.1

12 + 5
– legs and back were smoked. Could definitely tell I did a lot of work beforehand.

12 + 15 in DEC16 but fresh

12 + 0 score submitted for 16.1 which was 5th in region

PM
A) Amrap @80-85%:
Row 1k
rest walk 1:1
x 2 sets
+
rest 5 min
+
AB 2400m
50m HS walk
rest walk 1:1
x 2 sets
+
rest 5 min
+
Ski 1k
rest walk 1:1
x 2 sets

1. 3:42.7 (1:51.3)
2. 3:42.2 (1:51.1)

1. 6:40- wrists needed some warming up
2. 6:05

*subbed with another 1k Row
1. 3:41.8 (1:50.9)
2. 3:41.8 (1:50.9)

Sat 17FEB18

AM
A) 12 min EASY:
AB 12 cals
10 back extensions
AB 10 cals
45 sec unrboken FLR on rings
– SAME pace per round!

3 + 4 cals
– just under 4 min a round

B) Deadlift: 3,3,3,2,2,2; rest as needed – TOUGH sets, PERFECT UPPER back and mechanics, DO not give on this buddy!

365, 395, 405
425, 455, 475
– no belt. All felt good except rep 2 of 475 but still easy.

C) Good Morning @3111; 8-10 x 3; rest 2-3 min – tough set!

95, 105, 115 all x10

D) EMOM 10 min –
min 1 – KB DL x 10 reps – 106#/h
min 2 – Wtd. DU x 25 reps unbroken

Done easily unbroken and quick

E) EMOM 10 min –
min 1 – DB snatch x 10 – 70#
min 2 – Paused ring dips x 6-8 reps

Done. Ring dips all x8

F) EMOM 10 min –
min 1 – DB PC&J – 50#/h x 8 reps
min 2 – Regular DU x 35 reps

Done. Both easy and ub

PM
A) 10 min @high effort:
Row 30 cals
20 PS – 75#
10 burpee bjo – 24″

3 + 29 cals

PS: all unbroken, felt like a rest. All Muscle snatches with no hip contact.
bBJO: quick as I could bc I knew jake would try to catch me here.

Fri 16FEB18

AM
A) Push Press: 2 reps – every 75 sec x 8 sets – building load, STAY fast and snappy

185 and built by 10#/set to finish at an easy 255

B) 5 sets:
7 sets – 1 PJ – every 10 sec – 185#
rest 2 min
6 sets – every 20 sec – PJ x 1 – 225#
Rest 2 min
5 sets – every 30 sec – PJ + SJ – 245#

Completed no problem

C) Emom 15 min –
min 1 – Toes to bar x 12-15 reps
min 2 – pHSPU x 4-6
min 3 – Row 15 cals

Done

T2B: all 15 UB
pHSPU: all 6 UB

D) Ascending pace
Ski 12 cals
30′ HS walk unbroken
Run 200m
12 air squats
rest walk 2 min – decrease rest by 15 sec per effort
x 5
– HAVE some fun, flush work

1. 2:57
2. 2:40
3. 2:36
4. 2:24
5. 2:20

PM
A) Row 400m @85-90% Aer
rest walk 1:1
x 9 sets

1. 1:23.9 (1:44.9 pace)
2. 1:23.4 (1:44.3)
3. 1:23.0 (1:43.8)
4. 1:22.2 (1:42.8)
5. 1:22.2 (1:42.7)
6. 1:21.9 (1:42.4)
7. 1:21.8 (1:42.2)
8. 1:21.3 (1:41.7)
9. 1:21.5 (1:41.9)

B) Mobility 15 min

RomWOD

C) EASY walk 30 min

dog walk

Thu 15FEB18

AM
A) Squat clean: buidling to ONE tough single in 12-15 min – FAST build, STAY strong!

325
– felt easy.

B) Squat clean
Emom 6 min –
min 1/2 – Squat clean 1.1 – 185#
min 3/4 – Squat clean 1.1 – 225#
min 5/6 – Squat clean 1.1 – 275#

Completed no problem.

C) Every 3 min complete:
4 weight vest bar MU – 20#
35 wtd. DU
Row 250m
x 5 sets
*switched to 6 BW bar MU. The tactical vest was hitting my chin.

1. 1:53
2. 1:52
3. 1:50
4. 1:49
5. 1:48

D) FT:
13 SS – 135#
21 bar facing burpees
11 SS – 155#
15 bar facing burpees
9 SS – 185#
9 bar faacing burpees
7 SS – 205#
6 bar facing burpees
5 SS – 225#

12:46
– no misses and felt really good

E) EASY cool down 15-20 min

On AB x15 min

PM
A) 6 sets @85%
Row 250m
10 pistols
Run 200m
1 LLRC – 15′
rest walk 90 sec

1. 2:39
2. 2:26
3. 2:23
4. 2:20
5. 2:20
6. 2:18

LLRC feeling the best the ever have. Been practicing on sundays and got my kip rhythm back- opposite leg kicking as the arm that’s pulling. Also working on jumping as high as possible on rope right into that kick. Got them feeling smooth today!

B) Cool down 15 min on AB

Doing now nice and easy.