Wed 22JUL15

22JUL15- sleep

7:30 AM

AD 45 min – 130 BPM EASY
+
Mobility 20 min

– 130 BPM was not as easy as I thought it was going to be.
– Keep AD at 55-60 RPM.

22JUL15- AM

2:00 PM

A. SJ – to a max
+
EMOM for 10 min:
Odd- 3 thrusters – 195#
Even- 3 burpee MU
+
EMOM for 10 min:
Odd- 6 OHS 155#
Even- 12 GH sit up
+
EMOM for 10 min:
Odd – BS x 5 – 275#
Even – 15 CTB pull up

Scores:
A. 310
– Shoulders were super sore today. They would not warm up. So decided to stop here.
+
completed
+
completed
+
completed
– All C2B’s were unbroken and never lost my butterfly kip. They were actually kind of easy and knocked them all out quickly. Very very happy with this considering how sore my shoulders and forearms were.

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Tue 21JUL15

21JUL15- Sleep

8:45 AM

Row 400m @90% Aer
rest walk 90 sec
x 12

– All done with an average/500m pace of 1:57.7; making each row about 1:33-1:34 pace.
– These felt good and got the body feeling better.
– Also did about 25 minutes of mobility after.

2:00 PM

A. PC&J; 2,2,2,1,1,1; rest 3-4 min
B. HSS – build to 225#
C. SB – Emom 10 min – 2 reps – moderate loads
+
For time:
200m FW – 100#/h
10 parallete hspu
5 RC – 15′
200m FW – 100#/h
6 parallete hspu
3 RC – 15′
200m FW – 100#/h
3 parallete hspu
1 RC – 15′

Scores:
A. 245, 260, 270, 290, 300, 310
– Felt good about these.
– Doubles were not TnG. Reset on shoulders for the jerks; which were push jerks.
– Push Jerks were the easy part. Power cleaning 310 was the tough part.
B. Built up to this and hit it no problem. Easy.
C. All were at 175
+
38:40
– The f’ing farmer’s walk. Pretty much inched my way thru these very very slowly. First it was my traps and then it was my grip. Second round thru it was hard to even pick them up. Sucked. Hurts to type this now.
– pHSPU were all done UB with about a 6″ def.
– Rope climbs were tough. Grip and shoulders were shot from the farmer’s walk.

Mon 20JUL15

7:45 AM

AD 30 sec @85% Aer
rest walk 30 sec
x 24

65 RPM

PM- Did not do. Crashed hard at about 3pm and got a headache. Was up late the night before catching up on programing since I was out of town during the weekend and at the GRID tryout all day Sunday.

Run 20 min EASY
+
Walk 40 min EASY

Fri 17JUL15

17JUL15- sleep

AM– Did not do.
RTW 45 -60 min EASY

PM– Done at 10am
“Grid score”

A. 2RM C&J in 20 sec
B. FT: 20 Thrusters @135#
C. FT: 4 Rope Climbs- 15′
D. 80 sec AMRAP- MU’S
E. FT: 15 G2OH- 135#, 10 Burpee over Bar, 15 G2OH

Scores:
A. 290
B. 35 sec
C. 26 sec
D. 16
E. 2:20

Notes:
– 290 felt very very heavy. Still don’t feel 100% after doing the GG deadlift workout twice. Mind felt great, body just felt tired.
– Thrusters could be faster. That was the moment I realized I need to move faster and not worry about pacing.
– Rope climb transitions felts slow.
– Filmed all of these… to be posted later.