Tue 13FEB18

AM
A) Split Jerk: Tough double in 8 min – FAST ubild!

Easy 355 in 7 min

B) Power Jerk: Emom 8 min – 5 reps – 155-185# TnG – FAST reps!

155 x2, 165×2, 175×2, 185×2

C) @85% – Sustained breathing and effort:
3 rounds @85% sustained breathing effort:
Run 200m
10 strict HSPU
Run 200m
10 kipping HSPU
Run 200m
10 HPC – 155#

12:10
All UB and neck felt good. Must have been running slow.

D) 3 sets NFT:
1 min FLR on rings
10 wtd. back extensions
rest walk as needed

Done. 60# on back ext

PM
A) EASY Aer work:
1 min shuttle run
1 min row
1 min AB
x 5 sets

Done nice and easy

B) MWG:
14 min amrap @high effort:
15 WB – 30#
15 burpee to 6″
15 row cals

5 + 34 (4 cal Row)
– just under 2:30 per round. Sped up last round. WB all unbroken.

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Mon 12FEB18

AM
A) Snatch: MODERATE build in 12-15 min – STAY fast and strong!

265! James rated it a 92/100 on efficiency haha. Felt really good to lift that. It’s been far too long. Extension could be better but still way better than it has been in the past.

B) 3 sets:
2 strict MU
8 ring MU
rest 30 sec
Back squat x 6 AFAP – 335#
rest walk 3 min

Completed. Strict done unbroken, quick break, then 8’s all UB. Back squats got tough actually.

C) @high effort:
10 SC – 185#
45 DU
15 CTB pull ups
8 SC – 225#
45 DU
15 CTB pull ups
6 SC – 245#
45 DU
15 CTB pull ups
4 SC – 265#
45 DU
15 CTB pull ups
2 SC – 285#

13:10

DU: all UB and feeling good
C2B: all in 2 Sets
SC: felt really good with my wrists feeling better too. 285 bar… hit it but was actually 275 bc I forgot to put a 10 on one side. Made the next. Then missed the 3rd out in front. Nailed the 4th. But that was way too much time on that bar with the extra 2 reps! These cleans feel SO much easier with this new front rack!!!

D) EASY cool down 15-20 min

AB x15 mjn

PM
A) Every 5 min complete:
Run 400m
50′ HS walk
15 bjo – 24″
x 5 sets

1. 2:53
2. 2:43
3. 2:36
4. 2:29
5. 2:32

B) Assault Bike
2 min @85-90% Aer
rest walk 1 min
x 5 sets

65-67 RPM’s

Sat 10FEB18

AM
A) Power clean into PJ TnG: 1.3- every 45 sec x 12 sets – 65-70% – Speed based, really work on your breathing and control OH

155 x3
165 x3
175 x3
185 x3

B) Emom 10 min –
min 1 – DL x 3 TnG – 275# adding per set
min 2 – Amrap 30 sec strict pHSPU

DL: 275, built by 20#/set to finish at 355
sPHSPU: 4/2, 4/1/1, 3/1/1, 3/2, 3/1/1

C) Intervals:
3 min @open pace:
Row 600m
Amrap in remaining time HSPU in remaining time – open standard!
rest walk 1 min
3 min @open pace
AB 25 cals
Amrap in remaining time DB snatch – 50#
rest walk 1 min
x 2 sets

Did the PM amrap’s since no VC in PM…
3 min @open pace: burpee to 6″ rest walk 1 min
3 min @open pace:
VC 300′ Amrap in remaining time CTB pull ups
rest walk 1 min
x 2 sets

1. 55
2. 49

1. 25 (14 UB upfront)
2. 19 (10 UB upfront)

PM
A) Row
400m @85-90% Aer
rest walk 1:1
x 3
+
3 min @open pace:
burpee to 6″
rest walk 1 min
3 min @open pace:
VC 300′
Amrap in remaining time CTB pull ups
rest walk 1 min
x 2 sets
+
400m @85-90% Aer
rest walk 1:1
x 3

1. 1:24.0 (1:45.0 avg/500m)
2. 1:23.3 (1:44.1)
3. 1:23.0 (1:43.7)
+
Intervals:
3 min @open pace:
Row 600m
Amrap in remaining time HSPU in remaining time – open standard! rest walk 1 min
3 min @open pace
AB 25 cals
Amrap in remaining time DB snatch – 50#
rest walk 1 min
x 2 sets

1. 26 (22 UB upfront)
2. 25 (22 UB upfront)
* was trying to not play it safe on my neck but still feels off a bit. Lats were actually burning up and I was losing balance. Shoulders and breathing fine.

1. 52
2. 53
* AB sub 1 min. Snatches both easily UB. Can do those all day to the point it’s a break. They are a fucking joke.
+
1. 1:23.0 (1:43.8)
2. 1:22.8 (1:43.5)
3. 1:22.6 (1:43.3)

PM PM
2 hour sunset hike at Sunrise Peak

Fri 09FEB18

AM
A) PS + HSS: 1.1 – every 2 min x 6 sets –
3 sets – 185-205#
3 sets – 205-225#
STAY FAST, SPEED based and great positions in the catch!

185, 195, 205, 215, 220, 225
– missed the first 225 HSS out in front. Then nailed the second attempt and probably my best lift of the day. Was rough with no chalk!

B) @open pace:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

503 reps (3 + 25 Wall balls)

MU: UB, UB, UB, 4/3
Wall Balls: UB, UB, 30/20, 25 UB to finish out
DU: UB, UB, 1 miss at 92!

Paced perfectly I thought. MU’s felt great. Wall balls were fine- just got my shoulders, legs were fine. DU’s felt SPOT ON today which is a HUGE win. Was able to relax and consistently fight through them towards the back half. Each set burned the shoulders more and more but I honestly didn’t give a fuck today and didn’t want or feel the need to break. Feel like being more efficient with them definitely set me up well for my MU’s.

C) EASY cool down 15-20 min

Biked then walked.

PM – EASY extended work
A)Row/Run/AB
– EASYYYY pace!
AB 5 min
Ski 5 min
Row 5 min
Run 5 min
rest walk 3 min
x 3 sets
– This should be like walking, give me HR throughout!

Did this instead bc it was such a nice day! Didn’t think it was a big deal since you said it should be like walking.

30 min dog walk
500m swim
10 min hot tub

Thu 08FEB18

AM
A) 12 min movement based:
5 SL reaches/side
10 banded walks form side to side in athletic stance
5 SA ring row, opposite leg off the ground
10 step ups – 24″
Row 250m

2 + banded walks

B)Clean: 3,2,1,3,2,1,3,2,1; rest as needed – each wave increasing, DO not select loads you cannot ber perfect with!

205, 225, 245
225, 245, 275
245, 275, 300
– once my wrist got warmed up these felt money. Nice and upright. Caught all high on front rack and on heels. Felt smooth.

C) 3 sets:
BS @21X1; 2 reps x 4
rest 1 min
20m DB FR lunges – 70#/h
rest 1 min
Wide grip strict pull ups amrap @20X2
rest walk 3 min

365 x3 on BS
Lunges complete
10,10,10 on pull ups- happy I was able to stay consistent on these. Blew up my lats, biceps, and last set my forearms

D) Every 2 min complete:
5 TnG PC&J – 155#
7 bupee bjo – 24″
x 5 sets

1. :31
2. :31
3. :29
4. :28
5. :28

E) FT:
21-18-15-12-9-6-3
Row cals
TTB

7:29

Not exactly sure how I broke up the T2B. I was just trying to stay moving but I know the
21’s: 12/9
18’s: 10/8
15’s: 6/5/4 then all over the place after that
Rows did not drop below 1800 cal/h pace I’m pretty sure. Started out the 21’s and 18’s above 2100 pace. Knew I had to make up time there up front and go for it. Pretty happy with my strategy and how I pushed it. Just blew up on the T2B’s but was grinding them out the best I could even with the singles.

PM
A) Assault Bike
AB 90 sec @85-90% Aer
rest walk 1 min
x 5
+
5 sets NFT:
15m HS walk
30m Double KB FR walk – 2pd/h
+
AB 90 sec @85-90% Aer
rest walk 1 min
x 5

64-66 RPM’s for both sets of bike
+
Complete

B) EASY cool down in sun 15-20 min

 

Walking to cryo from botb

Wed 07FEB18

AM
A) EASY movement:
20 min run
20 min bike
20 min walk

90 min VERY easy hike/walk around McDowell. Wasn’t planning on going to the long but it just sorta happened.

Noon
A) Row: 25-30 min EASY – Flush, no warm up!

25 min row- 5199m
20 min chest and lat mobility/stretching

PM
A) Swim 45-60 min: This is ONLY recovery work NOT a workout!

Long 45 min romwod
20 min dog walk

Tue 06FEB18

AM
A) 10 min @EASY effort skill based:
4 alt pistols/leg
6 HR push ups
15 sec ring L sit
AB EASY 1 min

4 rounds took 11 min

B) Split Jerk: 2 reps – ever 75 sec x 8 sets – STAY FAST and STRONG, SPEED based!
– 4 sets – 70-75%
– 4 sets – 75-80%
– REALLY focus on perfect reps, meaning each shhould have intent and no breakdown in form.

Sets 1-4: 290
Sets 5-8: 310

C) @85% – Sustained breathing and effort:
8 rounds:
2 strict MU
6 strict HSPU -2″
8 KB snatch -1.51pd – 4/arm8 rounds:

10:48
* switched back to -4” def and 8 alt DB snatch 70#

MU: all UB
sHSPU: first two rounds UB. Then 4/2. Last set 3/3.
DB Snatxh: easily UB

Very happy with this!

D) 3 sets NFT:
10 wtd. back extensions
45 sec side bridge/side
rest walk as needed

Completed
60# wtd back ext

PM
A) Run EASY 15-20 min

17 min run and I guess megan and I ran too fast. Amanda’s 20 min course took us 9 min…

B) @HARD effort:
AB 1 mile
50 WB – 20# – 10′ – unbroken
30 burpee bjo – 24″
rest walk 8 min
Row 700m
30 S2OH – 145# unbroken
30 pull ups

5:59
AB done in 2:10. First wall ball at 2:15 and those were easy. Ate complete shit on first jump over box. Box went flying and all haha. I thought I pushed it well on the bbjo’s though and accelerated the last 8.

4:08
Row at 1:45 avg/500m. S2OH felt strong on them and wrist/front rack position felt strong. Pull ups unbroken but lost kip last 3 reps. Kept ahold and muscled them out. Lat, forearm, and bicep pump.