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

Wedesday 10/30/2013

Had a real busy day Tuesday-- 5:30am start---late finish
body feeling a lil run down, like getting a cold

AM
8k row - every 2k got off completed 7 TTB + built in speed each 2K




this workout felt good, but continured to get stuffed up as the day went. was going to train BUT was not up to snuff,

Monday 10/28/2013

1. Squat Clean from the floor; build to a tough single #145,165,185, 195X
2. Back Squat 155/3, 175/3, 185/3/2:00
+
PC+Front SQuat x 7 #105 all sets
Amrap CTB -11-10-10
rest 3:00
+
3rds @ 80%
200m Run
200m Row
50 DU
--blew out right calf 25 reps into last set of double unders. other wise felt good with it

Saturday 10/26/2013

3 Basketball Games
Played the entire time... 30 minute games (2 x 15:00 blocks)

9:30am
11:45am
1:30pm

Body in DONE!
Just relized Ive been missing the agility piece in my training.....jumping, lateral movement, getting elbowed in the ribs and face....and diving for basketballs.

good times...sore all over

Friday 10/25/2013

A. emom - HPS x1/SnBal x 2- 12mins --used #95

B. SA bent row @30X1; 5-6/arm; rest 1min btw arms x 3 #70

+

for time

3 rounds 80% effort --4:45

30 DU

10 burpees

10 KBS 1pd

rest 2mins

2 rounds 80% effort

5 burpee MU  did CTB instead

5 wall walks

5 TGU 1pd

rest 2mins

3 rounds 80% effort - 4:50

30 DU

10 burpees

10 KBS 1pd

Thursday 10/24/2013

7PM Session

Swim 100m Warm up
+
25m@ 87% rest 15 sec x 26--last 6 were tough but was able to stay strong through stroke
+
no cool down..

Tuesday 10/22/2013

AM
40 minute Arc Trainer Session- Z1

Monday 10/21/2013

Started a mini cleanse

1A. Push Press 4,4,4,4 /90sec
1B. Sn Grip DL 4 x 4 #185 @40x1/90sec

5 rounds @ 85%
5 Hang Power Snatch #65
5 Burpees
10 R Dips

10/18/2013

Drove 7 hours to AZ
Stopped in at OPT for my training session

A. build to a tough single snatch balance in 10mins #115
B. SA bent row @30X1; 6-7/arm; rest 1min btw arms x 3 used #70
+
for time 
Run 800m (did a row) 2:45
rest 2mins 
50 T2B 10,9,11,8,8,5
every time you drop off the bar complete 30 unbroken DU 
6:14
rest 2mins 
Run 800m  (did a row) 2:45

10/16/2013

OC THROW DOWN WOD

14 minute AMRAP
10 Burpee over bar
10 Dead-lifts #110
20 Wall ball shots to 10ft target

5 rds + 3 burpees (203)

breathing was the limiter

Tuesday 10/15/2013

40 min Arc Trainer Zone 1 Session