Tue 10OCT17

AM
A) Upper Tspine/Scap work: 10 min and get to work.

Yup. The usual stuff. Progressing!

B) Power Snatch: TnG x 3 – every 45 sec x 10 sets – buidling load small from 135# – PERFECT reps, KEEP mechanics ON POINT, postiionsal based

1. 135
2. 145
3. 150
4. 160
5. 165
6. 170
7. 180
8. 185
9. 195
10. 200
Form was breaking down just bc I was getting fatigued. Rest and then hit 200 again focusing on straight arms.

C1) Alternating KB Press: 6 reps/arm x 3; rest 30 sec – holding KB in opposite arm in FR

35/h x2, 44/h x1

C2) Swiss ball hamstring curls @2020; 10 reps x 3; rest 2 min

10 reps x3

D) @80-85%:
5 rounds::
Ski 90 sec @85% Aer pace
10 unbroken strict HSPU -2″
rest walk 90 sec
+
5 rounds:
AB 90 sec @64RPM
10 TnG DL – 295#
10 burpee over box – 24″
rest walk 90 sec

1. 1:53, 330m
2. 1:50, 340m
3. 1:53, 351m
4. 1:53, 353m
5. 1:55, 356m
– All sHSPU were steady and felt like I could go all day.

1. 2:36, 21 cals
2. 2:33, 22
3. 2:26, 22
4. 2:24, 22
5. 2:20, 22

E)20 min @80% sustained pace: Watt bike – GOOD breathing and sustained pace

14065m
About 1:25/1km
*think the monitor wasn’t doing the pace right bc I did not feel like I was going that fast and when I tried to see if it would slow down when I do it would go passed 1:30 pace…

PM
A) Thoracic Flow: 10 min EASY

Did as cool down with other scap work.

B) Row: 5k TT
– Go for it!

17:41.9 total time
1:46.1 avg pace
33 s/m

1k- 3:36.0, 1:48.0, 35 s/m
2k- 3:37.7, 1:48.8, 33 s/m
3k- 3:31.9, 1:45.9, 33 s/m
4K- 3:32.6, 1:46.3, 32 s/m
5k- 3:23.7, 1:41.8, 34 s/m

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Mon 09OCT17

AM
A) Chest to Bar Pull-Up: 4 reps unbroken PERFECT; rest as needed x 12-15 sets

Getting better

B) Back Squat @21X1; 3-5 x 3; rest 3-4 min

315, 335, 355 all x5

C1) Back Squat @20X1; 2-3 x 3; rest 10 sec

375, 295, 415 all x3 and felt good. only belted for the 415

C2) Legless Rope Climb: 1 rep FAST; rest 30 sec; 1 rep FAST; rest 3:00

Got them all!

D) 5 sets – every 3:30 complete:
5 BTN thrusters – 135#
10m HS walk
35 weighted unbroken DU

1. 1:09
2. 1:12
3. 1:13
4. 1:10
5. 1:09
– Easy.

E) 12 min @80%
12 min @ 80% constant movement:
1 TGU – 2pd
20m OH walk at top of TGU
1 TGU – 2pd
20m OH walk at top of TGU
10 DB alt step ups – 24″ – 45#/h

4 + both sides of KB work

F) Cool down walk in sun 20 in

Yup. Around the block.

PM
A) Amrap’s
10 min @85%
Run 200m
10 jump lunges
Row 200m
10 HR push ups
rest walk 2 min
10 min @85%
Ski 12 cals
8 GH sit ups
AB 12 cals
10 air squats
rest walk 3 min
10 min @85%
Run 200m
10 jump lunges
Row 200m
10 HR push ups
rest walk 2 min
10 min @85%
Ski 12 cals
8 GH sit ups
AB 12 cals
10 air squats
– REMEMBER sustaining pace and building this weekly!

1. 3 + 200m row
2. 4

1. 3 + 6 cal AB
2. 3 + 12 cal AB
– Felt good to pick it up here with a little more complexity in the movements and higher %’s/less rest. Still easy but felt like I could put more intent into this.

Sat 07OCT17

AM
A) high box step up @3010; 8/leg x 3; rest as needed – REALLY focus on stabilizing through your bum and using it to control hip shift

Done. Level 6 on stepper

B) Hang snatch – 1 sec pause below knee, 2 sec pause at bottom: 10 total sets – FIND a MODERATE single for the day; rest as needed – PERFECT reps, SPEED and mechanics focus

Built to 240 in 8 sets and it was not pretty so I stopped

C) Front Rack Walking Lunge: 30′ x 4; rest 2 min – tough loads sustain tension in upper back

185, 205, 225, 240

D) Emom 12 min –
min 1 – Man maker x 3 – 45#/h
min 2 – Toes to bar 6-5-4-3-2-1 unbroken 🙂

Manmakers done in about 32 seconds or less.

T2B got SPICEY. First couple done with 10-12 seconds. Last couple done with 5 seconds left.

E) Emom 12 min –
min 1 – Double KB DL – 106#/h – from 45# plate at def x 10 reps
min 2 – Wall walks x 4 reps

DL’s done under 20 sec.
Wall walks done under 30 sec.

F) Run 20 min EASY

1.89 miles
9:18 pace- faster than usual
17:38 total time

PM
A) EASY DAY:
Bike 15 min
Run 15 min
Row 15 min

Apartment complex’s gym stationary bike-
6.02 miles
35 minutes
+
12:06 run
1.39 miles
8:42 pace

B) Cool down in the pool for 20-30 min

Jumped in pool right after run. Did 4 down and backs doing some total immersion drills. Then hot tub for 10 min. Then rode over for cryo.

Fri 06OCT17

AM
A) Power Jerk: Low load; 3 reps – every 90 sec x 12 sets – SKILLL based and perfect reps!

Started at 135, built by 10#/set, finished at 245

B1) HS hold with pulse + Wall taps: 20-30 sec in and out + 10 taps; rest 30 sec

Complete. All 30 sec. feeling good

B2) Standing Hand Over Hand Sled Pull: 20m – 150# on rubber; rest 2 min x 3-4 sets

160#

4 sets for B’s

C) 3 min intervals:
3 min @85% sustaineable good power pace:
Row 90 sec
AB 90 sec
rest walk 3 min
3 min @85% sustainable good power pace
4 WB – 20#
6 KBS – 2pd
8 HSPU
rest walk 3 min
3 min @85% sustainable good power pace:
Row 90 sec
AB 90 sec
rest walk 3 min
3 min @85% sustainable good power pace:
run 200m
8 burpee bj – 24″
rest walk 3 min
x 2

1. 390m/ 18 cals
2. 390m/ 19 cals

1. 3 + 10
2. 3 + 11

1. 390m/ 19 cals
2. 400m/ 18 cals

1. 1 + run
2. 1 + 1 burpee BJ

PM
A) Watt bike
2k EASY
2k @70%
2k @80%
2k @70%
2k EASY

2:10 pace
1:55 pace
Sub 1:42 pace
Sub 1:50 pace
2:00 pace
= 19:17 total time
* Did as cool down after am training.

In PM:
All at casual pace…
5 Sets-
1 min triple under practice
1 min AB
2 strict ring MU’s
5/side clamshell rotations
5 freestanding HSPU
+
3 Sets-
1 min lat stretches
1 LLRC
8/arm SA DB OHS- 70#
1 min triple under practice
6-8 C2B’s- practice

Thu 05OCT17

AM
A) ASS warm up: 10 min – GET it turned on and hip loose from right to left

Yup. Tons

B) Snatch PP + Snatch balance to 90 degress + Snatch balance – full depth: 1.1.1 – every 90 sec x 6 sets – Warm up pre and prime movemnt

Started at 95, built by 10#/set, and finished at 145.

C) Snatch
Emom 15 min –
min 1-5 – Snatch x 2 – 65-70%
min 6-10 – Snatch x 2 – 70-75%
min 11-15 – Sntach x 1 – 75-80%

185
215
230
– Feeling and looking GOOD

D) @sustainable high effort:
100 DU
15 ring MU
30 thruster – 95#
100′ HS walk
12 ring MU
30 thruster – 95#
100′ HS walk
9 ring MU
100 DU

16:34

1 trip at 43
UB MU
18/12 thr
50/50m
7/5 MU
12/10/8 Thr
50/50m
7/2 MU
50/50 DU
– burner for sure. Lats!

E) Cool down walk in sun 20 in

Around the block.

PM
A) RTW 45-60 min
1 min watt bike
1 min side plank – 30 sec per side
1 min row
1 min alt step ups – 24″
1 min AB
1 min hollow hold
x 6-8 sets

x8 sets = 48 min
* subbed single unders for the watt bike since I did this at CF BOTB.
+
Scap work