Wed 03DEC14

8:00 AM
RTW
1 min AD
1 min jump rope- singles
1 min Row
1 min FLR- on rings
1 min jog
1 min star side plank (alt sides after 30 sec)
x 6-8 (Did 8 sets)

3:30 PM
18 minute AMRAP
15 Box jumps, step down – 24”
12 Shoulder-to-overhead – 115#
9 Toes-to-bar
– goal +10 rounds

Score:
10 + 15

Times after each round:
1. 1:09
2. 2:24
3. 3:45
4. 5:14
5. 6:55
6. 8:46
7. 10:49
8. 12:58
9. 15:08
10. 17:13

– All s2oh were UB.
– All T2B were split up 5/4
– Had someone count for me and record the time on the clock. Started off strong and then started to die down in the middle. The middle felt awful. Then I was able to get that second wind and maintain a steady pace towards the end. Not a lot of muscle fatigue just lung capacity. Used to be the other way around.

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Tue 02DEC14

9:30 AM
Row 4k @Aer pace
– 1:59.1 avg/500m pace
– 15:52.9 total time

5:00 PM
A. Build to a moderately heavy clean in 12 min (FAST and snappy, CNS warm up for rest of training)
+
for time:
30 clean (225#) – video

scores:
A. 310
– squat clean
– Could have definitely gone heavier if I had more time.
+
2:58

Mon 01DEC14

AM (4:00 pm- got the email for the workouts at 9 and didn’t have time until 4 due to the delay)
AD 30 sec @85%
AD slow spin 30 sec
x 24

7:00 PM
Open workout 14.1 – video

score:
6+7 snatches (307 reps)
– Not too happy with the score here. From what I remember this time around it felt a million times easier than the last time. Didn’t look at any scores until after I got done with it today. Only 2 reps higher score than previous which was during wrestling season and I wasn’t training for CF.

Sat 29NOV14

4:30 pm:
A. OHS @ 31×1; 5 reps med; rest 2-3 min x 4 sets
B. Emom 14 min –
DB lunge step x 5 reps/leg odd
1 wall walk + 25 DU even
C1. muscle up; 5 reps (breath calmly); rest 30 sec
C2. handstand push up strict; 6 reps; rest 30 sec
C3. ghd situps; 15 reps; rest 30 sec x 4 sets
+
20 min bike easy

Scores:
A. 185, 200, 210, 220
– Haven’t OHS in a while. Felt good. Easy on legs. Heavier for the shoulders. Kept tempo throughout.
B. lunges @ 65#/h
C’s. All UB. Focused on breathing. Pretty easy here.
+
Completed 20 min on AD.

Fri 28NOV14

Back in Indy for 2 weeks.

AM:
relax or take care of things that you need to get done for the new city
– Drove to Indy. I love long drives by myself (or with the dogs) and I get to just listen to my music.

8:30 PM:
A. emom 6 min
3 press med (not crushing)
B. emom 6 min
2 power snatch TnG + 2 OHS
C1. prone row @ 32×2; 5 reps; rest 30 sec
C2. kang squat; 5 reps med; rest 2 min x 3 sets
+
3 sets not for time:
10 barbell high pulls
50m double KB front rack carry

scores:
A. 145
B. 175
C1. 65#/h
C2. 125
– First time doing these. Stayed lighter.
+
High pulls with 45# bar at a nice and slow tempo
KB carry with 70#/h
– Burned the hell out of the shoulders. Especially the carry.

Wed 26NOV14

9:00 am: done at South Loop CF
row 500m, rest:
rd’s 1-3: 90 sec break
rd’s 4-6: 60 sec break
rd’s 7-9: 30 sec break
all rows aerobic all same pace even with rest changes

scores:
1. 1:53.6
2. 1:53.7
3. 1:53.3
4. 1:53.6
5. 1:53.6
6. 1:53.5
7. 1:53.6
8. 1:53.6
9. 1:53.4

3:30 pm: done at Windy City CF
A. split jerk build to a triple off of the blocks (drop bw)
B. back squat @ 30×1; 6 reps moderate; 3 sets; rest 3 min
+
5 sets:
15 ghd situps
15 s20 115#

scores:
A. 125kg ~ 275#
– Someone told me it was 125kg. Not sure exactly if it was or not because the plates and clips are all color coded. Threw me off because I’m not used to it. Could have gone heavier but I don’t think the blocks I was dropping it on could.
B. 255, 270, 280
+
7:34

Tue 25NOV14

9:00 am:done at Windy City CF
3 sets:
row 1k
100 DU
25 ghd situps
25 ghd hip ext

Scores:
All rounds at about 10 min. 32:30 total time with transitions.

3:00 pm: done at South Loop CF
A. segmented clean DL + segmented clean high pull; 2/1 rep; rest 2 min x 4-5 sets
B. PC; 3 reps tng; rest 60 sec x 5 sets (will be building here)
C. axel bar pendlay row; 3/3/3/3/3 reps; rest 90
+
3 sets:
45 sec CTB pull up
30 sec rest
45 sec row @ 1:35 or under pace
rest 2 min

Scores:
A. 205, 215, 220, 225, 230
– I dont know if I did the rep scheme right. Did the complex twice and then did an extra DL.
– Used straps.
B. 205, 215, 235, 245, 250
– Felt good. Caught the bar well. Better timing. No pause.
C. 180, 180, 185, 190, 195 (all + axel bar weight)
+
C2B: 26, 22, 18
– Getting easier.