Mon 12JUN17

AM
A) 8 sets @70-75% consistent Aer effort:
Row 150m
10 lunges
AB 8 cals
5 burpees no jump
rest walk 1 min

1. 2:08
2. 2:08
3. 2:04
4. 2:03
5. 2:00
6. 2:01
7. 2:00
8. 2:01
*did 8 burpees for all on accident.

PM
A) Power Snatch: 2 reps – every 2:30 x 6-8 sets – building from 70-75%

1. 185
2. 195
3. 205
4. 215
5. 220
6. 225
7. 230
8. 235
Felt solid today

B) Front Squat: 8 reps – every 3 min x 5 sets – 70-75%

255, 255, 260, 260, 265

C) GHD Back Extension @2114; 8 reps x 4 sets; rest 2min

Complete all at BW

D) 5 rounds:
1 L sit RC – 15′
5 medball or sandbag 2 shoulder – 150#
10m HS walk
– SAME times per round

11:10 total time
About 2:15 a round with transitions. Used a 95# atlas stone for 8 reps which was the heaviest thing they had. Long transitions to the stone bc it was outside.

Sat 10JUN17

AM
A) Power Clean: 3 reps – every 3 min x 6 sets – buidling from 65-75%

Started at 210, added 10# per set. Finished at 260

B) Front Squat @20X0; 8,8,8; rest as needed – 65-70%

235, 245, 255

C) 3 RFT:
AB 21 cals
14 TTB
7 Tng DB snatch/arm – 55#

6:19
* used 65# DB.
T2B all unbroken

D) EASY cool down 15-20 min

Romwod in the sun.

PM – GG qualifier #1
A) GG qualifier #1

5+3 (203 reps)

Cleans: 8/2 into lunges
Lunges: UB
C2B: 8/7/5, 8/7/5, 8/7/3/2, all over the place/quick singles

Paced well. Maybe too hot upfront. Lungs were fine. Legs were fine. All C2B’s for me. They went and nothing I could do besides fight with singles.

Fri 09JUN17

AM
A) RTW 45-60 min – OUTSIDE of CF
Play with anything outside or in the water KEY for you during this period of getting back into the rhythm of training!

40 min bike ride

PM – Upper body + Skill
A) Push Press: Every 2 min x 8 sets – 2 reps PP buidling load from 60-70%

Started at 195 and built by 10# each set to finish at 265

B) Close Grip Bench Press @30X0; 8 reps – every 3 min x 4 reps

135, 165, 185, 205
– stayed a little lighter for pec but get alright.

C) Emom 12 min –
min 1 – Strict ring pull up x 4-6
min 2 – strict dip x 4-6

Pull ups all 6 unbroken

Dips I did sets of 4. Pec not 100% yet.

D) 5 sets @consistent effort:
8 strict HSPU
40 DU
Row 250m @consistent effort
rest walk 1:1

1. 1:55
2. 1:47
3. 1:43
4. 1:43
5. 1:43

sHSPU: all UB
Du: all UB
Row: 1:44 pace

E) EASY cool down 15-20 min

Outside in sun AB right now

Wed 07JUN17

AM
A) RTW 45-60 min – OUTSIDE of CF
Have some fun, raquetball, swimming, etc.

Morning bike ride.

PM
A) Back Squat @20X0; 4-6 x 3; rest as needed – 65-70%

295, 315, 325 all x6

B) RDL @31X0; 6-8 x 3; rest 2 min

135, 155, 175 all x8

C) Emom 12 min –
min 1 – WB x 10 + 30 DU
min 2 – AB 12 cals

Complete

D) Emom 12 min –
min 1 – KBS x 6 – 72# + Burpee x 6
min 2 – Row 15 cals – Damper on 1

Complete. 77# kb

E) EASY COOL down 15-20 min

Outside on AB

Mon 05JUN17

EASY WEEK into GG qualifiers

Did an AM Session:
4 Sets-
Every 2 min
10 sec AB @90%ish effort
– easy spin in remaining time

easy spin 5 min

4 Sets-
Every 2 min
12 sec AB @90%ish effort
– easy spin in remaining time

easy spin 5 min

4 Sets-
Every 2 min
14 sec AB @90%ish effort
– easy spin in remaining time
+
ROMWOD

PM
ADD in Win Hoff Breathing before EACH session! That is key for you!

A) Emom 12 min –
min 1 – Run 200m
min 2 – 20 sit ups

Complete

B) Emom 12 min –
min 1 – lunges x 10
min 2 – FLR on floor x 30 sec

Complete

C) Emom 12 min –
min 1 – burpee x 8 -no jump
min 2 – step up x 12 – 20″

Complete

D) Emom 12 min –
min 1 – Run 100m shuttle
min 2 – 20 sec side plank/side

Complete.

run was 8 x30′.

E) Emom 12 min –
min 1 – Row 12 cals
min 2 – swimmer kicks x 30

Complete.

Late PM
45 min SoulCycle class… that was interesting hahahahaha.