Saturday 11/16/2013

1. Back Squat Cluster 3.3.3 x 3 /2:00
#155,#165,#175 --knees achy today, took awhile to warm up
2. Russian Step Up onto 20" box 3 x 8 each leg /30sec rest bw legs---used #35/h
3. Press x 1  + PP x 3--EMOM 8min starting at 50% building ea minute
#55,65,75,85,95,100,100,100
+
10min @ 85%
200m Run
25m FC w/2pds
5 BJ @ 24"
10 cal AD
--- 3 rounds

rest 5:00

10min @90%
10 cal Row
3 TnG Clean and Jerk #115
4 CTB
5 DB S2OH #35/h
---4 rounds plus 10cal

Friday 11/15/2013

AM
Row 1k @ 80% ---4:04/ 4:03/4:06
rest 2:00
Row 500m@ 90%-- 1:53/1:56/1:58
rest 2:00
Row 250m @80%---.58/.58/.58
rest 2:00
x 3

Wednesday 11/13/2013

A. Muscle snatch; 3,3,3,3; rest 2 min #85

B. Drop snatch; 3,3,3; rest 90 sec #75, #85

C. Emom 10 min

Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2 -used #125

Even – Hang power snatch x 2 + Hang sntach x 1 #65, #75, #85,#95,#95

+

3 sets:

12 front rack step ups (85#)

Amrap CGBP (70%) #110--10reps each time

12 front rack reverse lunge  (#85)

Max effort FLR on rings 30sec ish

Rest walk 2 min

note: lunges and step ups were TOUGH, weakness for sure need more single leg work

90min later...

PM

2 hour-ish

Jem trail Mt bike ride ---

Monday 11/12/2013

1. Front Squat 5,3,1,1,1 /3:00
#145,165,185,195,205
2. 2 Sq Clean off high blocks emom 8min- building
125, 135,145,155,160,165,170
3. 5 Sq Clean + 5 Pull ups+5 Burpees rest 90sec x 6
.40/.38/.38/.39/.37/.37
+
2 sets @85%
400m Run
10 S2O #95 unbroken
10 CTB 5-5
10 Wall balls unbroken
3:35/3:34

Friday 11/8/2013

Morning session 8am

5 rounds sustainable pace
200ft Sled push-low speed high drag|
Bear Crawl 100ft
20 cal Airdyne
20 cal row

25min to complete

Thursday 11/7/2013

1. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort --#175, #195, #215, #225, #245
rest 1 min
2. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort---#125, 135,145,155,165,175
rest 1 min
3. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes ---used #85
+
3 rds for time
20 Ring Push Ups broken
20 Front Rack Lunges #55
20 Back Ext
finished 12:35
FR lunges were the toughest

Wednesday 11/7/2013

 AM
1000m Row @ 60%
+
5 sets of 1,000m Row @ 90%
90sec rest
4:12.5
4:14.7
4:11.5
4:13.7
4:09

monday 11/4/2013

1A. Shoulder Press 12,10,8,6,4 /60sec 55,65,75/7,75,85/3 --right shoulder pain when engaging
1B. KBS 1.5 pd x 10 /60sec
 +
4 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec #145
15 CTB chin ups; rest 4 min (10-5 all sets)
+
3 sets:
AMRAP  HSPU; rest 20 sec---right shoulder painful (7,7,7)
20 GHD Sit Ups; rest 2 min---20,15-5,13-7

Saturday 11/2/2013

Butch Cassidy 10k

first long run in about a year.......
1:04 (10min miles zone 1)
6minutes slower than 2 years ago, but didn't go into it for time

Friday 11/1/2013

warm up 1000m row + TGU x 6

1. DL 10x 2 @ 55% / 30sec rest ---used #185
2. PC TnG 3,3,3,3,3 -building so last 2 sets are tough--#115,125,135,145,155
3. KBS 15 UB x 3 /60sec--1.5pd
+
3 sets @ 90%
12 Push Jerk #95
90sec AD --about 30cal per set
rest 2:00
+
3sets @90%
10 Thrusters #75
90sec Row--about 355-365m per set
2:00 rest