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.