Wed 11JUL18

AM
40 min dog walk fasted out of bed

PM
30min walk outside

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Tue 10JUL18

AM
A) 21 min – GRIND effort:
5 medball 2 shoudler – 150#
10 bj – 36″
15 GH sit ups
Run 200m on tru form

5 + 10 BJ

PM
A) NFT:
Front rack yoke walk x 50m – 5 tough sets

180, 220, 260 x3
Did the track length x3/set. Just broke to turn around.

B) 7 rounds – sustained pace:
5 L pull ups
Ski 500m
rest walk 5 min and move to C

19:27
Pull ups ub. Felt a lot in upper back.
Ski at about 2:13/500m

C) 7 rounds – sustained pace:
10 DB S2OH – 70#/h
Row 500m

19:07
S2OH all UB
Row at 1:48/500m

D) Walk EASY cool down 15-20 min

Going to do now. Those 14 sets where a lot more tiering than I expected.

Mon 09JUL18

AM
A) 5 sets – high effort:
35 air squats
50′ HS walk
35 wtd. DU
VC 500′
rest walk 2 min
1. 6:15
2. 6:00
3. 5:55
4. 5:40
5. 5:38

PM
A) 3 rounds:
3 DH2I
30 sec planche lean
10 shoulder extension on stall bars
5 star plank rotation/side

Completed.

B) 5 rounds NFT:
3 pHSPU -10″ – 3 sec lower – kipping okay – control
35 wtd, DU

Done.

C) Power Clean
10 reps – AFAP – 205#
rest 1 min
10 reps – AFAP – 225#
rest 1 min
10 reps – AFAP – 245#

:21 unbroken

:23 unbroken

:43, 5/singles

D) Overhead Squat @21X1 – buidling to ONE tough set of 6
– then take 85% and compelte 3 more sets of 6; rest as needed

225- could have gone heavier but these felt like the max as far perfect/clean reps go

190

E) @susatined effort:
7 ring MU unbroken
AB 1 mile
x 5 rounds
– MUST be unbroken reps

15:56
All MU easily unbroken and felt smooth
AB started off slow each set but would settle in around 65-68 RPM. AB took about 2:30/ round.
Each round was sub 3:15

F) Walk 10 min EASY cool down!

Going to get shake now and walk

Sat 07JUL18

AM
A) Back Rack Yoke Walk: 60′ tough x 4; rest as needed

Worked up to 600# (2-45’s, 15’s, 10’s per peg)

B) 5 sets @increasing effort per set:
10 double KB snatch – 1.5pd/h
15 CTB pull ups
AB 15 cals
10 burpee to 6″
15 TTB
rest walk 3 min

1. 2:36
2. 2:46
3. 3:20
4. 3:39
5. 3:44

UB on all the first 3 Rounds. Then C2B’s were 8/4/3, 6/4/3/1/1. T2B all over the place too thenlast 2 Rounds.

C) Walk 10-15 min EASY

Bike, clean up, chill.

PM
A) 9 RFT:
10 DB HSC – 50#/h
50 DU

16:06
HSC all unbroken
All DU 30/20 except last round which was UB
Shoulders on 🔥🔥🔥🔥☄️

Fri 06JUL18

AM
A) Skill practice 10-15 min
Your choice!

– Inverted pull over to protraction to l-sit
– strict ring and bar MU
– mobility

B) Run 400m @increasing pace per 400m, last one 90-95%
rest walk 90 sec
x 10 sets

On TrueForm
1. 1:57
2. 1:50
3. 1:42
4. 1:39
5. 1:37
6. 1:30
7. 1:27
8. 1:24
9. 1:19
10. 1:14

C) Walk 10-15 min EASY

Doing now on trueform

PM
A) Power Clean and Push Jerk
10 reps TnG – 135#
rest 3 min
10 reps TnG – 155#
rest 3 min
10 reps TnG – 175#
– SPEED through this! BREATHE and remember what we chatting on in terms of progression and breathing, pulling back each rep JUST slightly!

Completed. Didn’t time and just worked on breathing and mechanics

B) FT:
10 to 1
KB DL – 88#/h
b/t each set complete 20m HS walk

9:46
100# DB/h
HSW small obstacle course (went to 2-45# plate height) 2x’s each walk.

Thu 05JUL18

AM
A) MG intervals:
every 3 min complete:
Row 500m
15 burpees over erg
x 4 rounds
+
rest 5 min
+
every 3 min complete:
ski 400m
15 strict HSPU
x 4 rounds

1. 2:17
2. 2;17
3. 2:15
4. 2:18
*rows about a 1:37 pace

1. 2:14
2. 2:28
3. 2:26
4. 2:26
* went out way too hot on first ski (sub 1:48 pace) then suffered. Stayed at roughly 2:00 min pace which got me off the erg at about 1:40 mark. All sHSPU were 8/7

PM
A) 3 rounds – consistent pace, get warm!
Run 400m on Tru form
10 DB FR lunges – 70#/h
45 wtd. DU

Completed

Picked up run pace each set
Du all ub

B) Snatch: 3 reps TnG – every 45 sec x 6 sets – SPEED only! from 155# – STAY fast and sustain great positions man!

155 x2
165 x2
175 x2
* Squat snatches

C) Back Squat: 4-6 x 1, 3-5 x 1, 2-3 x 1; rest as needed – STAY STRONG!

315 x6
335 x5
375 x5

D) FT:
20 WB – unbroken 30# – 10′
4 bar MU
20 WB – unbroken 30# – 10′
5 bar MU
20 WB – unbroken 30# – 10′
6 bar MU
20 WB – unbroken 30# – 10′
7 bar MU
20 WB – unbroken 30# – 10′

5:55
All unbroken and felt good

E) EASY cool down 15-20 min

Going to walk