Thu 04OCT18

AM
A) 3 rounds NFT:
Ski 250m @1:55 pace
rest 5 sec
1 PC + 2 HPC below the knee + 6 S2OH – SPEED based from 135#
rest 5 sec
3 strict HSPU -10″ + 5 kipping HSPU -10″
rest 1 min

Done
HSPU complex done on p bars and not ub

B) Scarecrow Clean: 3,2,2,1; rest as needed – SPEED only warm up work!

44, 55, 55, 65

C) Clean: 2,2,2,2,2,2 rest as needed – 70-80%

255, 255, 265, 265, 275, 275

D) Back Squat: 8 reps – SPEEd with chains – every 3 min x 4 sets – STAY FAST and HAVE intent from the bottom!

225 + chains for all. Definitely slowed towards the last set or 2

E) 5 sets – sustained pace:
3 DB SS/arm – 70-100# – MUST be TnG
rest 15 sec
12 GH sit ups
rest 2 min

70 x12 and 15 sit-ups the first set
Then
80, 90, 100 all x6 no problem
115 for last set x4 then another 2- hard to transition

Focused on speed for gh sit ups

F) EASY cool down 15-20 min

Walked pups

 

Advertisements

Tue 02OCT18

AM
A. NFT:
12-10-8-6-4-2
KBS – 88#
b/t each set complete 30 sec planche lean + 35 wtd single undersone.

Planche leans done on band with bent knees

B. HPC + HPC below the knee: 1.1 – every 75 sec x 7 sets – building from 225# – STAY perfect buddy!

225, 235, 245, 255, 260, 265, 270
– still not pushing hips back enough on catch

C. Front Rack Reverse Lunge: 8 reps/leg x 2; rest 2 min – tough sets sir!

185, 200

D. IGT into IWT:
Run 1 mile on tru form
5 short rope RC – 15′
Run 800m on tru form
into….
AB 5000m
FW x 100′ – 100#
Medball 2 shoudler – 15 reps – 150#
FW x 100′ – 100#
AB 2500m

31:48

1 mile: 7:45
800m: 3:45
5k AB: 7:50
FW: both easily UB
MB2S: tng 3’s
2500m AB: 3:53

E. EASY cool down 15-20 min

Dog walk

PM
A. Ski 2 min @ 2k pace
rest walk 1 min
x4
+
10 HPC to OH- continuous: x4 sets- from 115#
+
Ski 2 min @ 2k pace
rest walk 1 min
x4

1. 518m
2. 518m
3. 518m
4. 519m
+
115, 125, 135, 145
+
1. 519m
2. 519m
3. 520m
4. 522m
(1.55-156 avg/500m pace)

Mon 01OCT18

AM
A. 3 rounds NFT:
1 short rope RC – 20′
rest 15 sec
10 triple unders
rest 15 sec
20 jump lunges
rest 1 min

Done
*did reg DU’s bc I could barely do them. It’s been a long times since it hasn’t been a heavy rope and felt super weird haha

B) Snatch Balance: 2 reps – every 75 sec x 5 sets – from 175-205# – STAY PERFECT and FAST OH!

175, 185, 185, 195, 205

C. Snatch: 2,2,2,2,2,2; rest as needed – 70-80%

200 and built by 5#/set to finish at 225
– these felt the best they ever have before. I felt strong, crisp, and fast

D. Front Squat @21X1; 4-6 x 5; rest 3-4 min – tough sets man, pause this week, sTAY strong and upright throughout!

225 x6, 265 x6, 275 x6, 285 x6, 295 x5 (failed 6th)
*these were tough. Somehow was able to squeeze out the last 1-2 reps each set. Legs feel fine here. It’s just overall fatigue and upper strength now that my positioning feels good and I’m actually in a true front rack.

E. 5 sets – sustained pace:
10 DB reverse lunges – tough!
rest 15 sec
15 FAST GH hip extensions
rest 2 min

Only got 2 sets in bc I had to coach on the floor
90#/h for DB’s

F. EASY cool down 15-20 min

Coached on floor

PM
A. FT @85%
3 burpee ring MU
10 ski cals
x 7 rounds
rest walk 5 min
3 strict pHSPU -10″
10 row cals
x 6 rounds
rest walk 5 min
15 TTB
15 bjo – 24″
x 5 rounds

10:55

7:30
– all pHSPU UB! Perfect Rx in terms of reps,sets, and pacing. They were all tough but were very consistent.

7:53
– all T2B UB! Slow BJO’s so I could go UB though. Grip and core were fatiguing.

Fri 28SEP18

AM
A) NFT:
2,4,6,8,10
Strict TTB
jump lunges
Ski 10 cals b/t each set

Done.
Strict T2B all unbroken
New tech on ski

B) Push Press: 3,3,3,3; rest as needed – tough sets

245, 260, 270, 285×1

C1) Axle bar PC + S2OH: 1.5 – TnG; rest 15 sec

205 then 225 for the three other sets

C2) Weighted GHD Sit-Up: 20 reps x 4; rest 2 min

20# all ub

D) GHD Back Ext. @1113; 8 reps x 3; rest 2 min

35, 45, 45

E) Back Rack Yoke Walk: 50′; rest 2 min x 3 rounds

500 x3

F) Cool down walk 10-15 min

Going to walk the dogs

Thu 27SEP18

AM
A) 3 rounds NFT:
Ski 45 sec @2:00 pace
rest 5 sec
1 PC + 6 S2OH – 135#
rest 5 sec
5 kipping pHSPU strict -10″
rest 1 min

Done
Practiced that new form on ski
5 kipping pHSPU working on form

B) Scarecrow Clean: 2,2,2,2; rest as needed – SPEED only warm up work!

45, 45, 55, 55

C)Clean: 3,3,2,2,1,1; rest as needed – 70-80%

250, 250, 265, 265, 285, 285
– felt WAY better today!!!

D) Back Squat: 10 reps – SPEED with chains; rest 2 min x 4 sets – STAY FAST sir GREAT positions!

135, 165, 185, 205

E) 7 sets – sustained pace:
3 PS TnG – 155#+ – SPEED based!
rest 15 sec
wtd. pistol x 3/leg – TOUGH
rest 2 min

155, 155, 165, 165, 175, 175, 185
– felt fast and snappy. #CRISPY

55,55, 65, 65, 75, 75, 90

Each set took 30-38 sec. with that 15 sec rest. pistols slowed me down when they got heavier.

F) EASY cool down 15-20 min

Going to walk pups.

PM
A) @85%
AB 1 min @68RPM
5 L pulll ups
x 5 rounds
rest 4 min
Row 1 min @1:45 pace
35 wtd DU
x 5 rounds
rest 4 min
VC 1 min @85% aer
8 strict dips
x 5 rounds
– SAME times per round sir! KEEP breathing up but control struct work!

9:03
Pull ups ub and tough

8:55
*du all ub besides one trip on the first set

8:33
150-160’ pace on VC
Dips all ub on rings

B) EASY walk 15-20 min

About to walk the pups

Tue 25SEP18

AM
A) NFT:
10 KBS – 2pd
10 bjsd – 30″
x 4 rounds

Done

B) Hang Power Clean: 1 rep – every 45 sec x 15 sets – from 225# – adding per set – tough with great mechanics

225, built by 5#, finished at 295
– was getting sloppy in the catch at 280+

C) Back Rack Split Squat: 8 reps/leg x 2; rest 2 min – tough sets!

185, 205
Big difference left to right. Left hip flexor had to fucking work hard.

D) IGT into IWT:
Run 800m on tru form
3 RC – 15′
Run 800m on tru form
3 RC – 15′
Run 800m on tru form
into….
9 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m
7 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m
5 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m

38:13

Runs: 4:05, 3:54, 3:46
RC: pretty much TnG across. Feel like I can do these all day now.
FW: did the length of the track 6 times so maybe a bit over 100m. 3 breaks each set and had to fight to hold that.
AB: 4:12, 4:00, 3:48

PM
A) @high effort:
Ski 100 cals
– every 20 cals complete 1 round DT – 155#

11:27
Ski erg power went down the last two sets. Started at just under 1100 cal/h pace then was down to 950ish.
DT all ub besides one break from 11th DL into 12th then right into HPC. Front rack felt money today. Grip and upper back were fatigued at the end. Over the bar work was consistent.
Rounds were taking me a little over 2 min + transition back to ski erg.

*Also reset the ski erg each set.*