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.
8/11/14
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.
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.
08/05/2014
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.
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.
8/4/14
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.
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.
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.
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.
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