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Wed 18JUL18

AM
45 min seated stationary bike

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Tue 17JUL18

AM
A) EAASY Aer:
Watt bike 30-45 min EASY

55 min easy seated stationary bike

Noon
A) NFT:
20m FR yoke walk
into…
20 sc hold in FR with yoke
rest as needed
x 3 rounds

320… fucking heavy

B) @sustained pace:
2,4,6,8,10
L pull ups on rings
b/t each set complete 8 burpees to 12″ – GET up fast off the ground!

rest walk 5 min and move to C

6:12

PU-
2: UB
4: UB
6: 3/3
8: 4/4
10: 4/3/3

C) @sustained pace:
2,4,6,8,10
S2OH – 195#
b/t each set complete 1 LLRC – 15′

3:46

S2OH: all ub
Went out hot and quick to see how the llrc’s would go. Finished second LLRC under 1 minute. Then had to wait a bit before the next 2 sets on them. I’d say paced perfectly bc I got thru the rc’s smoothly for me where I didn’t have to hesitate at all when I jumped on the rope.

D) Walk EASY cool down 15-20 min

Going to shake and walk.

PM
A) 7 rounds – GRIND effort:
15 GH sit ups
VC 150′
40m FR medball walk – 150#
Row 250m

30:52
Got faster as I went. Walks unbroken. Getting better at VC.

Mon 16JUL18

AM
A) EASY Aer
20 min watt bike
20 min run
20 min walk

20 min stationary bike
Run was 2.17miles in 18:08. 8:21 pace.
10 min walk
10 min meditation

Noon
A) 3 rounds:
3 skin the cat
30 sec full extension sit ups on swiss ball and roll unto 30 sec superman hold
30 sec planche lean
10 shoulder extension on stall bars

Completed

B) NFT:
7 KBS – 88#
7 wall facing strict HSPU
x 5 rounds
– Warm up pace get open and mobile!

Done all ub

C) PC + HPC + FS: 3.3.3 – every 2:00 x 5 sets – SPEED based from 185# – All TnG – continuous work and move through this FAST!

185, 195, 205, 215, 225
All felt good and continuous

D) Overhead Squat @21X1 – buidling to ONE tough set of 5
– then take 85% and compelte 3 more sets of 5; rest as needed

235 then 200
Legs felt much better today but left scap is definitely elevated.

E) @susatined effort:
5 weight vest ring MU
Run 400m in weight vest
x 6 rounds
– MUST be unbroken reps

18:38
All MU unbroken and easy besides getting hit in the chin
Runs on TrueForm: first one was around 2:10. All the others 1:50-1:55. Last one was 1:45 to make up for the first one.

F) Walk 10 min EASY cool down!

Done outside in vest

PM
A) @increasing pace per set x 5:
25 wtd. DU
VC 500′
25m HS walk
Ski 500m
rest walk 2 min

1. 8:10
2. 7:30
3. 6:57
*longer break bc someone jumped on VC
4. 6:42
5. 6:19

Sat 14JUL18

A) 3 rounds:
10 dragon sit ups
30 sec wall sit

Complete. Slow decents on dragonfly’s

B) NFT:
10-8-6-4-2
Wtd. pistol – 30#
b/t each set complete 30-45 sec sorenson hold

Complete. 45 sec for each sorenson

C) Hang Snatch: 3 reps – every 3 min x 6 sets – building from 175# – SPEEDD based!

175, 180, 185, 190, 195, 200
– all TnG and quick. Felt good. Also squatted each

D) Unbroken 1.0
8 rounds for time:
4 HSPU -6″
5 squat clean – 145#
6 CTB chin ups
15 wtd. DU

13:12
All unbroken
Shoulders definitely feeling it from yesterday.

E) Walk 10 min EASY cool down!

Did 10 min super ez AB

Fri 13JUL18

AM
45 min dog walk

Noon
A)NFT:
30′ SA OB lunge – tough – 50# OH
45 sec hollow hold
30′ SA OB lunge – tough – 50# OH
45 sec hollow hold
x 2 rounds

Done

B) Split Jerk: 2 reps – every 90 sec x 12 sets – every 3 sets increase – 65-80%
– after each set complete 3 L pull ups strict

rest walk 6 min and move to C

265, 285, 305, 325
– jerks felt great. Fast and snappy.
All L sit pull ups unbroken

C) @80-85%:
8 to 1
PP – 205#
– unrboken reps TnG
after each set complete 30 sec L sit on paralettes

rest walk 6 min and move to C

22:00
Super slow pace. L-sits smoked the fuck out of me. Did all in 10 sec increments.
*might have done the 6’s twice.

D) @80-85%:
15-12-9
Front squat – 225#
3-2-1
RC – 20′

7:25
FS: 8/7, 7/5, UB- legs were not warmed up until that last set which felt best.
RC: did legless and legless down since I was at alpha and it was only 15’ and actually felt a little shorter than 15’

E) EASY cool down 10-15 min

Done

Thu 12JUL18

AM
40 min Dog Walk

Noon
A) 3 rounds:
3 skin the cat 5 sec lower
30m OH yoke walk – MODERATE

Done

240 on yoke (25’s)

B) NFT:
2,4,6,8,10
wall facing strict HSPU
KBS – 106#

Done all unbroken

C) Power Snatch + OHS: 3 reps PS TnG + 5 reps OHS – every 2 min x 6 sets – buidling load from 175# – STAY FAST!

175, 185, 195, 205, 215, 225 and pretty smooth!!!!

D) Podium Snatch Grip Deadlift: 3,3,3,3; rest as needed – 80-90% of snatch RM – HIPS down, chest up!

235, 245, 255, 265

E) @susatined effort:
20 strict CTB pull ups
100 wtd. DU
20 supinated strict CTB pull ups
100 wtd. DU
20 pronated strict pull ups

13:33- super sustained pace haha

C2B: 5/3/3/2/2/1’s
Supinated: 2’s
Pronated: 5/3/3/2/2/2/1’s
DU: 50/25/25, 50/50

F) Walk 10 min EASY cool down!

Walking

PM
A) 12 min amrap @80-85%
12 min amrap @80-85%
3 wall walks
Ski 250m
3 burpee ring MU
Ski 250m
rest walk 4 min
12 min @80-85%
Row 500m
1 HS walk obstacle course
10 alt pistols

3 + 3 ww + 30m ski

4 + 37m
HSW course was all 45’s progressing to 3 deep. 25’ total/set.