Fri 16NOV18

A) MAP work:
4 min @85% Aer
VC 100′
30 wtd. DU
rest walk 2 min
4 min @85% Aer
7 ring MU
Run 100m
rest walk 2 min
4 min @85%
7 HPS – 135#
7 OHS
7 bar facing burpees
7 ski cals
rest walk 4 min
x 3 sets
– GOOD quality sets, done at a 12 minish good power pace sir, really work on breahting and GREAT transitions here!

1. 3
2. 3
3. 3

1. 3
2. 3
3. 3
* all rMU UB. Last set for harder each set but stayed consistent and never slowed the kip and never rested at top. 😎

1. 1+23
2. 1+26
3. 2
* barbell work UB into one another but was definitely taxing

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Thu 15NOV18

AM
A) @sustained pace:
6 L pull ups
40 unbroken DU
20-30 sec freestnadin Hs hold
x 4 rounds

Done
L pull ups done with semi supinated grip and chest to bar: UB, UB, 4/2, 4/2, 3/3

B) Clean: 5 reps – every 4 min x 4 sets – from 225# – STAY strong!

225, 235, 245, 255
– legs still feeling heavy out of bottom
– positions get good

C) @sustained pace:
10 double KB PP – 2pd/h + adding per set
rest 15 sec
20 TnG DL – 225# – SPEED based – Adding small per set, focus on breathing and intent!
rest walk 2:30
x 3 sets

PP: 70, 88, 88 all UB
DL: 225, 235, 245 all UB

D) Every 8 min complete @85% Aer:
10 pHSPU -10″
10 DB box step over – 70#/h – 24″
20 TTB
Ski 500m
x 3 rounds

1. 5:00
2. 5:09
3. 6:01 – went for it here and blew up muscle endurance wise in my grip. Really had to fight this set to go UB on step overs and it wrecked me going into t2b. Had nothing left in grip our shoulders.

pHSPU: 6/2/2, 6/2/2, 6/3/x/x
Step overs: UB, UB, UB
T2B: 12/8, 12/6/2, 8/6/6
Ski pace: 2:00, 2:01, 2:00

E) EASY cool down 15-20 min

Pup walk

PM
A) Run on tru form in weight vest:
1 min @5k pace
rest walk 4 min
x 5 sets
+
Watt bike in sun 15-20 min

1. .16mi
2. .17
3. .17
4. .18
5. .18

*went harder than 5k pace but felt good… like a million hamstring curls good

Tue 13NOV18

A) MAP work:
6 min @85%
7 HPC – 155#
7 S2OH – 155#
7 bjo – 30″
rest walk 4 min
6 min @85%:
10 axle bar FR lunges – 155#
10 bar facing burpees
10 AB cals
rest walk 4 min
6 min @85%:
7 KB DL – 106#/h
15m HS walk
25 wtd. DU
rest walk 4 min
6 min @85%
10 double KB snatch – 1.5pd/h
10 WB – 30#
10 Ski cals
– GOOD high effort here sir, repeatble intra workouts sets!

4+14
Barbell work UB into one another

2+17

3+HSW

2+23

Mon 12NOV18

AM
A) @sustained pace:
12 russian KBS – 88# – toes forward
50′ walking lunges
5 strict CTB pull ups
AB 1000m
x 3 rounds
– warm up pace

Done

All UB. Accidentally did 15 rKBS/set. Picked up pace/set on AB

B) Snatch: 5 reps – every 4 min x 4 sets – from 185# – STAY strong!

185, 195, 205, 215
– positions felt good but my legs feel fried still.

C) Front Squat @4010; 2-3 x 5; rest as needed – UPRIGHT torso!

Skipping these today. Legs definitely need another day to recover.

D) @sustained pace:
6 rounds:
10 unbroken CTB pull ups
15 GH sit ups
20 AB cals
– ALL rounds SAME times, work on perfect reps in CTB

15:56

1. 2:37
2. 2:43
3. 2:40
4. 2:40
5. 2:41
6. 2:31

C2B’s not as smooth as I’d like but it’s also been awhile. They did feel WAY better than the little bit I did last week.

E) EASY cool down 15-20 min

Shake plate

PM
A) Aer intervals:
AB 2500m @66RPM
rest walk 3 min
VC 500′ @2k pace
rest walk 3 min
Row 1k @1:48 pace
rest walk 3 min
Ski 1k @1:58 pace
rest walk 3 min
x 3 rounds

AB:
1. 3:46
2. 3:42
3. 3:42

VC:
1. 3:06
2. 3:00
3. 2:59

Row:
1. 3:34.4
2. 3:34.5
3 3:33.3

Ski:
1. 3:57.6
2. 3:57.6
3. 3:56.7

Fri 09NOV18

AM
A) NFT:
10 LONG and extended TTR
10 SL box jump – 5/leg – get up!
x 3 rounds

Done
Used jerk blocks for jumps. I think around 18”

B) Axle bar PC x 1 + PJ TnG x 5: 1.5 – SPEED set in 12-15 min

225
– the clean was getting rough

C1) Hang Power Snatch below the knee: 8 reps – from 115# – Bar close and continuous; rest 15 sec

115, 125, 135, 145

C2) GHD Sit-Up: 25 reps unbrokne; rest 2 min x 4 sets

βœ…
Worked on speed here

D) Every 5 min complete @80-85%:
15 AB cals
15 burpees to 12″
75 DU
rest walk on tru form remainign time
x 4 rounds

1. 2:59
2. 2:58
3. 2:55
4. 2:58

AB 68-70 rpm and done sub 1 min
Burpees took about a minute
DU’s all UB

E) Coool down walk 10-15 min

Pup walk

PM
A)EASY bike – outdoors in sun + Walk with pups!
Echo bike 30 min in sun
+
Walk with the pups 30 min

Long walk

Thu 08NOV18

AM
A) NFT:
15-12-9-6-3
Double KB S2OH – 2pd/h
Ski cals

Done

B) Scarecrow Clean: 3,3,3; rest as needed

96, 115, 135
– quick!

C) Clean: Single in 20 min – Go for it if feeling good!

360! PR and felt πŸ’°
V quick build here.

D1) Back Squat with chains: 15 reps FAST; rest 2 min

185 + chains x2 sets

D2) Sled Push: 50′ – FAST and choppy steps; rest 2 min x 3 sets

8- 45’s x1 set, 10- 45’s x1 set

E) @sustained pace:
3 min amrap – double KB HPC – 1.5pd/h L
rest 2 min
3 min amrap – double KB HPC – 1.5pd/h R
rest 2 min
3 min amrap – double KB HPS – 1.5pd/h L
rest 2 min
3 min amrap – double KB HPS – 1.5pd/h R

Did not do.

F) EASY cool down 15-20 min