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.