Thur 24JUL14

AM
Row 300m @90% Aer
Rest walk 60 sec
x 5

rest 3 min

Run 200m
5 burpee
30 sec ring FLR
rest walk 60 sec
x 6

rest 3 min

Row 300m @90% Aer
Rest walk 60 sec
x 5

GYMNASTICS
Static Shaping
3×0:30 Box Shoulder Stretch

Active Shaping
3×10 PVC Shoulder Raises

Skills and Drills
3×30′ Pike to Hollow Inch Worms

Wed 23JUL14

PM
A. 8 sets – every 45 sec – Snatch + OHS (build from 75% of snatch RM)
B. Emom 10 min – Tng PC x 2 (80%)
+
for time:
800m run
30 double KB thrusters (2pd/h)
50 CTB chin ups

SCORE
A. 195, 200, 200, 205, 210, 215, 220, 225
B. 245
+
12:20

GYMNASTICS
Flexibility
Seated Pike 3×0:30
Toe Touch 3×0:30
Handstand Hamstring Stretch 3×0:30

Skills and Drills
3×30′ Seal Walk

Conditioning
Hollow Rocks 4:00 Total, 0:20 Rock/0:10 Rest

TUE 22JUL14

AM
Row 1k @70% Aer
Rest walk 90 sec
x 8
– consistent pace throughout

SCORE
2:08 /500m avg. pace

PM
A. 10 sets – every 90 sec – PC x 1 (build tough)
B. 5 sets – every 2 min – Segmented clean DL x 3 (305,315,325,335,345)
+
for time:
2k row
20 Hang Power Clean (245#)
40 box jump (30″)

SCORE
A. 215, 225, 235, 245, 255, 265, 275, 285, 300, 305(miss)
B. Rx
+
16:14 (7:15 row)

GYMNASTICS
Static Shaping
3×0:30 on/0:30 off Hollow Hold on Hands and Feet

Active Shaping
3×6 Arch to Hollow Med Ball Throws 16/20# Ball

Skills and Drills
3×6 Arch to Hollow Swing on Bar, Pause between each Swing

MON 21JUL14

AM
AD 60 sec @90%
slow spin 60 sec
x 16
– rest 5 min every 8 sets

PM
A. BS@20X1; 2,1,1,1; rest 2-3 min
B1. CGBP; 5,5,5,5; rest 30 sec
B2. 1 Wtd. (seated) legless RC 15′; rest 3 min
C. Emom 10 min
odd – PS x 4 (155#), burpee box jump over x 5
even – HSPU x 8-10 unbroken
+
5 sets – constant variance, all sets different order:
[500m row, 8 MU, 8 front rack walking lunge (185#), 10 TTB, 50 DU]
rest 5 min b/t sets

SCORE
A. 335, 345, 375, 405
B1. 225, 225, 235, 235
B2. 20# Vest, Start Seated
C. odd- RX, even, 8 UB HSPU
+
1. 5:12
2. 4:48
3. 5:40
4. 6:03
5. 5:29

Gymnastics
Warmup/Mobility:
Hamstrings Sequence @ 0:30 Each – Seated Pike, Toe Touch, Handstand Pike Stretch

Static Shaping:
3 rounds of:
:30 Hollow Hold on Back
:30 Rest

Conditioning
8 rounds of:
:20 Hollow Rocks
:10 Rest

SAT 19JUL14

AM
Round the World (RTW)
1 min AD
1 min row
1 min jog
1 min bike (AD)
1 min crawl
1 min jump rope
x 7

PM
A. Emom 5 min – BS x 1 (90%)
B. Clean and Jerk – 2,2,2,2; rest 3 min (85%+)
C. for time: 30 parallette HSPU
+
For time:
50 Hand Release push ups
25 DB thrusters (HEAVY) (65#/h)
15 burpees
50 KB swing (2pd)

Score
A. 365
B. 235,235,245,245
C. 9:00
+
14:17

Notes
Hips were super tight. Legs were sore. Stayed light on BS and C&J.