12/30/2014

30th  
AM 
Run 50mins fasted out of bed  

Ran for 33min during lunch at office. About 3.6-.7 miles. Nice and easy. 

PM 
A. heaving snatch balance build to a tough single rest as needed  
B. emom - hang snatch x 2 tough you pick weight - 7mins  
+
3 sets tough 
3, 2, 1 
MU 
snatch 155# 
rest 1mins 
+
5 rounds for time 
10 PC 135# 
10 burpees 
10 wall balls 20# 10' target 

A. 235

B. 165(3)170(2)175(2)

Unbroken for intervals, every one was 1:14. All three.

Totally messed this up. Did 3rds at 95#. 3:59, totally burner. 

Warm for last part was nothing, 2 minutes maybe. Not time. Prob 8-10 minutes total time between those last 2 parts. Definitely gotta hit the high turnover barbell stuff. 

08/10/2014

AM
Row 1mins
AD 1mins
1min jump rope singles
x 10 all easy pace
+
mobility

PM
Row 500m rest 30sec x 8 all rows same pace



AM....was traveling back home. Going to do on Monday PM.


PM...averaged 1:52.7. Rows felt good. Went faster each one, slowest was like 1:53.5, fastest was last at 1:50.3. Maybe I could have pushed a little more.

08/08/2014

AM.....22min run on beach. Really hot, running feels good though.

PM....

5min AMRAP burpees.......92

rest 5min

Flight simulator.......8:10


Not a lot of options for training, this worked out well though.

08/07/2014

Did 2 separate 10-12 minute runs on the beach with the dogs. It was really hot and had to bring them back in.

08/06/2014

NO training today. Left a day early for the beach.

08/05/2014

AM
30min easy pace every 10-15 min get off and sip some water


PM
A. Back squat cluster @30X1; 2. 2. 2; rest 15sec/rest 3mins x 3
B1. 15 SC Tng 95#; rest 10sec
B2. CTB chin 15; rest 2mins x 3
+
30, 20, 10 for time
HSPU
BB front rack walk lunge 135#




AM....completed


PM

A. 345 for all sets. felt pretty good
B1... did 75# squat snatch, elbow been really bothering me
B2....unbroken, feel great on these.

C.....7:24...did back rack at 165#. HSPUs were unbroken, 10/10, unbroken. Kip is getting better. doing those pretty fast.

08/03/2014

AM
Row 1mins
AD 1mins
1min jump rope singles
x 10 all easy pace
+
mobility

PM
Row 1k easy pace
+
Row 30sec 90% aero
rest walk 30sec x 6
rest 2mins x 2
+
Row 1k easy pace

AM.....great session. 2500m rowed 110 cals on AD. Did 50 DUs each time as well. Good mobility afterwards too.

PM......150-154 on all rows. First 6 sets were harder than the 2nd 6. Started to get in good rhythm.

08/02/2014

Summer Mini League for Affiliate League.

Had a great time. We got 2nd. Got a free custom made jump rope, gonna try it out. Not a lot of volume. Only did about 25 MUs, some T2B, row intervals, 250-300m at a time at 1:30/500m.

7/31/2014

AM
emom - swim 25m - 28mins

PM
A1. push press x 2/SJ x 3; rest 30sec
A2. CTB chin up 12-15; rest 3mins x 3
B. Jerk balance 3x3 build to 40% of 1rm sj rest as needed
C. emom - Split Jerk from blocks 80% of 1rm x 2 - 6-8mins
+
3 sets tough
5 TnG SC heavy
10 burpees afap
AD 20sec tough
rest 4-6mins


AM...felt better this week. 25m were between 25-28sec.


PM

Had to alter PM only got to do power intervals at end. Not a lot of time so did DL @ 315,335,345.

07/30/2014

AM
AD 60min easy pace every 10 - 15mins get off and sip water

PM
A. PS x 1/OHS @21X1 x 3; rest 90sec x 5 small build per set
B. 3 position power snatch cluster 1. 1. 1; rest 20sec/rest 3mins x 5
C. emom 18mins
odd - 4 bar MU
even - 10 30# wall balls 20' target
+
Row 400m 95% effort
rest walk 3mins x 4 


AM.....Completed


PM
A. 145,155,165,175,185
B. 135....was easier than last week, even though these were power. Went hip, above, then below knee
C. Completed....not as bad as I thought

1:18.8, 1:18.5, 1:18.5, 1:18.5

07/29/2014

AM
Run 20-30mins easy pace

PM
A. Back squat @30X1; 2-3x5; rest 3mins pick weight and stay with it
B1. SC x 1/FS x 5; rest 30sec build per set
B2. leg less rope climb 2, 2, 2, 2, 2; rest 30sec
B3. PC TnG 4-5x5; rest 2-3mins
+
21, 15, 9 for time 90% effort
thruster 115#
T2B 

 

AM....Ran for 22:20, 2.7 miles. Felt really good.

 

PM

A. 345....was tough, could have been 355-365

B1. 205...Was not difficult, but a good working weight

B2. Complete....the rope and I are one

B3. 135, 155 rest of sets......felt good, can already feel shoulders loosing up just doing the movements more

 

Tester....6:12....T2B were no problem. I was sucking wind on the thruster. Shoulders didnt feel great. Just gotta be patient, it will come back quick.

07/27/2014

AM
Row 1mins
AD 1mins
1min jump rope singles
x 10 all easy pace
+
mobility

PM
A. clean pull x 1/hang clean high pull x 1/PC x 1; rest 2mins x 5 build per set
B. SC build to a perfect single
+
6mins amrap 95% effort compare to last week
5 chin ups
10 pushups
15 air squats

rest as needed

AD 30sec 90% aero 

rest walk 30sec x 10




AM.....Complete


PM
A. 185,205,225,235,245......shoulder very tight, not great positionoing
B. 225, failed 245....didnt feel good today, elbow bothering me in FR

Amrap.....10rds even. Kept moving, but very under control. Last week was 9rds + 2 air squats.

Did not have time for AD.

07/26/2014

AM
30 mins Z1 on AD
every 5mins FLR on rings 40sec

PM
A. press snatch balance 3, 3, 3, 3, 3; rest as needed perfect form you pick weight
B. muscle snatch build to a tough triple
C1. push press TnG x 4-5x5; rest 30sec
C2. rope climb leg less x 2; rest 30sec
C3. amrap ring dips 30sec; rest 30sec
C4. ring row amrap - 1; rest 90sec
+
AD 30sec 97% effort 
rest 2:30 x 4

AM.....completed

PM
A. 85,95,105,115,115....finished at 105 last week.
B. 135....really felt strong
C1. 175,175,175,185,185.....shoulders are very tight, not comfortable here
C2. Complete
C3. 10,15,17,17,17....first set hurt my chest, good after that
C4. 12,12,13,11,12

D. 19,21,19,21cals



C1-C4 was rough. Simply from a shoulder flexibility stand point.

7/24/2014

AM
emom - swim 25m - 28mins

PM
A. close grip bench press 5, 4, 3, 2, 1; rest 3mins
B. behind neck push press snatch grip x 1/OHS @3331 x 2; rest 2mins x 5 all light perfect form
C. emom - 12 T2B - 4mins
+
3 sets tough
5 PC TnG heavy
10 burpees afap
AD 20sec tough
rest 4-6mins

rest as needed
3sets tough
DL TnG x 5 tough build per set
10 burpees afap
Row 150m
rest 4-6mins 


AM

Swims were good. Got faster the more I went. 25-29 seconds per 25m.


PM

A. 275,285,295,305,315....did 2 extra singles....330,340
B. 135,145,155,155,155....in nanos, really getting comfortbale in that position with those shoes
C. Done

Intervals.....

07/23/2014

AM
AD 55min easy pace every 10 - 15mins get off and sip water

PM
A. segmented snatch DL pause 3sec below knee, midthigh, and hip 2x5; rest 2-3mins
B. 3 position snatch cluster 1. 1; rest 20sec/rest 3mins x 5
C. emom 16mins
odd - 4 MU
even - 10 KBS 88#
+
Row 400m 95% effort
rest walk 3mins x 4 

AM.......


PM
A. 235,235,245,245,255.....kills my thumbs
B. 135,140,145,145,150....These were tough, did not drop the bar for complex.
C. Complete
D. 1:19.0, 1:19.2, 1:19.3, 1:18.8....not too bad. Maybe could push harder, definitely breathing.

07/22/2014

I got behind....just gonna pick up here. Might post update for last 6 months down the road.

AM
Row 1min easy pace
AD 1min easy pace
FW 50m 2pd/hand
2 stone to shoulder
x 8-10

PM
A. Back squat @30X1; 3, 3, 2, 2, 1, 1; rest 3mins
B1. wtd chin up 2-3x5; rest 30sec
B2. rope climb 2x5; rest 30sec
B3. pendlay row with bar 8, 6, 4, 4, 4; rest 2-3mins
+
for time
30, 20, 10 HSPU
10, 20, 30 chin ups kipping 


AM....Complete. Did 8 rounds, got up to 160lbs on Stone for last 5 sets. Can only do it in 1 movement. Don;t know how to segment lift the stone.

PM....
A. 315,345,365,380,395.....all were heavy...achillies still bothering me
B1. 75,80,85(2),90(2),95(2)
B2. Complete
B3. 185,195,205,205,215

Tester - 5:01...All pull ups unbroken. Kipped all hspu.Set of 30 hspu unbroken,set of 20 was 8/5/4/3, set of 10 was 5/5. Breathing very good.

01/30/2014

PM 
A. PS 2, 2, 2, 2, 2; rest as needed 
B. BS 3, 2, 1, 3, 2, 1; rest 3mins 
+
10min amrap 
15 burpees 
60 DU 

A. 165,185,195,205,210(-)
B1. From Tuesday. DB thrusters and burpee emom. Completed
B. 345,365,385,355,375,395......These felt really heavy

Tester - 6rds + 10burpee....Could have felt better, all DUs unbroken. Kept movin at a good pace on burpees too. 

01/29/2014

Snow and Ice everywhere. Can't get to gym. Gonna do tomorrow, then do Thursday on Friday.

01/28/2014

AM 
Row 30sec 90% effort 
rest walk 30sec x 20
rest 2mins after 10th 
+
10mins Easy spin on AD 

PM 
A. emom - PC TnG x 5 - start at 185# add 10# every min until max 5 
B. emom - DB thruster x 6 + 4 burpees 45# DB's - 6mins 
+
3 sets all out 
5 PS TnG build per set 
AD 20sec all out 
rest 4mins 
+
3sets all out 
5 DL tough TnG build per set 
14 burpees AFAP 
rest 4mins 
+ 
3sets all out 
row 30sec 
rest 4mins

AM Completed. Did 20min on AD. Rows are now all 154-156m. Definitely goin faster. 

PM Could not complete. There was a snow/ice storm. People were in cars for like 12+hours stuck in traffic. Could get to gym. 

01/26/2014

26th 
5mins 80% effort 
FW 30m 100#/hand 
15 HR pushups 
rest 5mins 
7mins 90% effort 
AD 20cals 
20 wall balls 20# 10' target 
rest 8mins 
8mins 100% effort 
15 PS 75# 
30 DU

1st - 4rds + 30m FW....had to turn around every 20m
2nd - 3rds + 18cals
3rd - 5rds + 12snatch.....breathing was good, shoulders were the limiter, smoked a little from working leading up. 

01/25/2014

AM
Row 20mins easy pace every 5mins sip some water

PM
A. Back squat 5, 3, 1; rest 3mins
+
4min cap
15, 12, 9, 6
PC 115#
Burpee

rest 20mins

AD 3mins max cals

AM - Completed, nice and easy 20:20

PM

A. 325, 355, 375

Did an affiliate league event, had running and burpees. 

01/23/2014

AM
Row 30sec 90% effort
rest walk 30sec x 15
+
15mins Easy spin on AD

PM 
3sets 80%, 90%, 100% 
AD 30cals 
20 burpees over bar 
20 HPC 95# 
20 box jumps 24" 
20 wall balls 20# 10' target 
rest 5mins 
show increase in pace each set

AM - Finally did Tueday's AM. Good session. All rows still between 152-156m. Consistent for last 2 months with that. 

PM - Holy crap. Completed in carport. 30degrees. Rounds went 6:01, 5:18, 4:55. HPC, Burpees, and WBs were all the same each round. I just went faster on AD and did more bounding box jumps. Last set was tough. So cold.  

01/22/2014

AM
AD 20-30mins easy

PM 
A. PS 3, 3, 2, 2, 1, 1; rest 3mins 
B. BS 3, 3, 3, 3; rest 3mins 
+
20min cap 
Rwo 3k 
400 DU 
amrap MU 

Todays AM was suppose to be for tomorrow. Had to move some things around. So tomorrow I will do Tuesdays AM. Got about 230 cals in 25min. 

PM
A. 135,155,175,185,195,205
B. 345,365,385,385

Tester - Got 19 Bar MUs. The rungs were occupied by some idiot, when I needed them. Just got on the bar started going. Finished row in 11:17. Finished DUs with right at 2min left. Did MUs 10-6-3. Good night. Felt good. 

01/21/2014

AM 
Row 30sec 90% effort 
rest walk 30sec x 15 
+
15mins Easy spin on AD 

PM 
A. emom - PC TnG x 5 - 6mins 155# 
B. emom - DB push press x 5 tough - 6mins 
+
3 sets all out 
15 KBS 88# 
AD 20sec all out 
rest 4mins 
+
3sets all out 
5 DL tough TnG build per set 
14 burpees AFAP 
rest 4mins 
+ 
3sets all out 
row 30sec 
rest 4mins

Was still tired after Wodapalooza and driving. Just did PM. Going to do AM tomorrow. 

PM. 

A.completed

B completed @ 65#

- Did KBS with 80#, do not have a 88. Cals were 15-15-20...no idea where the 20 came from. Was hurting good after these. 

- DL weight was 365,385,385 and times were all :32 to complete...hammies and back was little sore from weekend 

- Only had time for 2 rows 184,183m. Was surprised I was able to still give output after the previous 6 sets.