Sat 14FEB15

9:00 AM
A. FT:
Row 1k
50 strict HSPU
+
Open workout 14.4

Scores:
A. 8:04
– 3:23.7 row
– HSPU’s split up 8/8/8/6/5’s- pretty happy with that
+
225 reps (1 complete round + 25 cals)
– 1st row kept at about 1600 cal/h.
– T2B split into 5’s and were pretty easy and consistent to 50.
– Wall balls split into 20’s.
– Cleans split into 5’s.
– MU’s split up 3/3/2’s.
– 2nd row kept at about 2000 cal/h until the finish.
– Reflecting on the workout, I could have definitely gone harder. Didn’t really push it or redline until the second row. I could probably do the wall balls UB and can be faster through the cleans. MU’s I should have gone 3/2 all the way up to 20. I felt like I could have done the workout again and gotten a better score when I walked off that second row. I also know I can do better because my shoulders and grip where pretty sore from the previous 2 days. In addition, this workout wasn’t done around noon when I perform best. So pretty freaking happy with the score.

PM
Row 1k TT
– Didn’t get this done. Traveled to watch my brother wrestle. He made it to the state finals tournament as a sophomore.

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Fri

6:00 AM
AD 45 min @Z1

12:15 PM
A. HPS – 6RM Tng in 12 min
+
5 sets @ increasing per set, last set max effort:
AD 15 cals
15 BJ – 24″
50m FW – 2pd/h
rest walk 2 min

Scores:
A. 175
– Just couldn’t grip the bar anymore.
+
1. 2:07- box sd’s
2. 1:55- box sd’s
3. 1:45
4. 1:30
5. 1:16

Thu 12FEB15

6:00 AM
Row 500m @90%
rest walk 2 min
x 14

1. 1:42.9
2. 1:42.9
3. 1:42.9
4. 1:43.0
5. 1:43.0
6. 1:42.7
7. 1:43.1
8. 1:43.0
9. 1:42.5
10. 1:42.9
11. 1:42.8
12. 1:42.6
13. 1:42.4
14. 1:42.4

12:30 PM
A. SJ – build to 90% in 6 sets
B. 3 RFT:
10 SS – 135#
20 bar facing burpees
C. Amrap 8 min – LLRC – 15′
+
FT:
15-12-9-6-3
DL – 275#
AD cals
+
3 RFT:
20 pistols alt
20 CTB chin ups

rest 10 min

Amrap 6 min @MAX EFFORT:
50 PC&J – 95#
Amrap TTB in remaining time

Scores:
A. 225, 235, 245, 255, 265, 275
– Still didn’t feel the greatest but better than Tuesday.
B. 7:35
– SS’s split into 2’s.
– Picked up the pace the last set of burpees.
C. 15
– Took it a little easier here. These hurt the hell out of my hands.
– Biceps got a tired.
– Used feet on the way down. Also used feet to clinch rope when I touched the 15′ mark when I got tired just to play it safe.
+
4:07
– DL’s UB.
+
4:16
– Pistols knocked out consistently.
– Breakthrough on C2B’s. Thumbs not wrapped around = 1000x easier. Saves grip.
– Sets of 10’s on C2B’s. Only lost butterfly kip on the last 3 of the last set.
– Probably a PR for 60 c2b’s.
+
40 T2B’s
– C&J’s were harder than last time I did them. Split up 20/10/10/10. Took me about 3:30 minutes. Grip was the limiter here. Quads felt fine this time. Shoulders a little pain but could have worked through if it wasn’t for my grip.
– Started the T2B’s with 2 min left. Did in sets of 5. 20 each minute.
– Felt good before the workout. Bar work felt worn out a bit. T2B felt great.

Notes:
– A TON more energy since working out at lunch time.

Tue 10FEB14

6:15 AM
Emom 20 min – AD 12 sec HARD
+
AD 30 sec @85%
AD slow spin 30 sec
x 14

– This was a great morning recovery session. Legs were sore beforehand but after I felt better and great.

12:30 PM
A. Jerk – build to 85% in 8 sets
B. Push press – build to 85% in 8 min
+
3 RFT:
25 KBS – 2pd
25 HSPU
+
6 min amrap @HARD effort:
1 RC
7 DB push press – 50#

rest 10 min

6 min amrap @HARD effort:
10 cal AD
10 HPC – 135# – unbroken

rest 10 min

6 min amrap @HARD effort:
Row 1k
Amrap MU in remaining time

Scores:
A. 185, 200, 215, 225, 230, 235, 235, 245
– These were rough. Shoulders were not feeling it.
B. 205
– Shoulders started to feel better here.
+
8:49
– Shoulders really started to warm up.
– KBS’s split up all 13/12 just to be fresher for hspu.
– HSPU’s split up all 8/7/5/5. They did slow in the later sets.
+
8 + 5
– PP was harder than expected but all UB.
+
6 + 2
– Felt great here. Bar felt light. All rounds about :50 sec.
+
18 MU’s
– Did these in sets of 3 within 2 minutes.
– Row was 3:24 (about 1:43 pace). Jumped on the rings with 2:00 left.
– Felt really good here.

Notes:
– This goes with my scores with that lactate threshold test because the later amraps I felt great. After the workout I felt great too.

Mon 09FEB15

6:15 AM
Row 5k TT

Score:
17:45.9 total time
1:46.5 avg/500m
Splits
1000m 3:30.7; 1:45.3avg; 27s/m
2000m 3:31.4; 1:45.7avg; 26s/m
3000m 3:34.3; 1:47.1avg; 26s/m
4000m 3:38.1; 1:49.0avg; 24s/m
5000m 3:31.4; 1:45.7avg; 25s/m

12:30 PM
A. Death by PS – 135#
rest 10 min
B. Death by wall ball – 20# to 10′
+
10 min amrap @open pace:
10 PC&J – 135#
10 TTB
10 burpees

rest as needed

FT@HARD effort:
AD 30 cals
Row 500m
200 DU

Scores:
A. 12 + 8
– Most TnG was 4 reps.
– Back was feeling it after.
– Burned the quads the most. Lungs were feeling it.
B. 24 + 20
– Shoulders burned out. Legs were feeling it later in the evening.
+
4 + 3
– Probably the farthest thing from Open Pace. I was burned out after the two death by pieces. Quads and shoulders just felt weak at this point. Bar felt heavy, t2b slow, burpees slow.
+
6:45
– AD took about a minute.
– Row pace was at 1:45
– DU’s killed me. I was just tired at this point.
– DU’s had to be split up 50/25/25/25/25/50. I was exhausted.

Sat 07FEB15

At OPEX Life Coaching class all day.

6:00 pm:
A. HPS – build to a heavy set of 5 Tng – not a max
+
3 rounds FT:
25 KBS – 2pd
25 burpees

Scores:
A. 185
– Couldn’t hold onto the bar.
+
7:04
– KBS’s all UB.
– Burpees felt consistent. Picked it up for the last 15 of the workout.

Fri 06FEB15

OPEX Life Coaching Class all day.

6:00 pm:
A. Cj – tough single in 10 min
+
15 min Amrap:
100 DU
25 burpee mu
75 wb – 20#
25 strict hspu

Scores:
A. 295#
– Felt easy and solid. Ran out of time to add more.
+
1 + 21 DU’s
– Burned the hell out of the shoulders.
– First set of DU’s I missed about 3 times within the first 50 and then strung off the second 50 UB. Usually not bad like that.
– Burpee Mu’s definitely slowed down.
– Wall balls split into 25’s
– HSPU’s were split up into a set or 2 of 5’s and then all 3’s and 2’s.