AM
Event 6:
For Time:
100 Double Unders
50 HSPU
40 T2B
30 S2O - 160# Axle
90' Walking lunge - Front Rack Axle
10:15
DU's UB
HSPU's - 20/5's
Didn't feel great today. 33" narrow box.
T2B - 15/10/8/7
Felt great. I can catch up breathing here.
S2O - 5's
Took around 2:00
Lunge - broke once
Took around 1:15
Only about 20 seconds faster than last time,
but reps were way better and I felt much more in control.
Happy with the result. I'll go unbroken on lunges
and faster on HSPU's and S2O on game day.
Monday, June 3, 2013
5/18/13 - AM Training/Testing + PM Testing
AM
OHS - empty bar/from ground -
build to heavy double- not on timer
275 x 2, 285 x 1
Just didn't feel very solid today. So shut it down.
+
30 BMU for time -regional standards
5:30
Slowed way down from the start this time. Did Burpee, the paused then the muscleup. Worked on really using hips for a strong dip. As well as falling straight out of the rings.
PM
for time:
5 squat clean - 225#
5 rope climb -15'
5 squat clean - 235#
4 rope climb
5 squat clean - 245#
3 rope climb
5 squat clean - 255#
2 rope climb
5 squat clean - 265#
1 rope climb
14:30
All singles on cleans. Fun workout. Really tough to breathe. Rope climbs are slowly getting better.
OHS - empty bar/from ground -
build to heavy double- not on timer
275 x 2, 285 x 1
Just didn't feel very solid today. So shut it down.
+
30 BMU for time -regional standards
5:30
Slowed way down from the start this time. Did Burpee, the paused then the muscleup. Worked on really using hips for a strong dip. As well as falling straight out of the rings.
PM
for time:
5 squat clean - 225#
5 rope climb -15'
5 squat clean - 235#
4 rope climb
5 squat clean - 245#
3 rope climb
5 squat clean - 255#
2 rope climb
5 squat clean - 265#
1 rope climb
14:30
All singles on cleans. Fun workout. Really tough to breathe. Rope climbs are slowly getting better.
5/17/13 - PM Training/Testing
PM
work on pace and breathing after solid warm up:
5 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
10 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
15 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
5 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
10 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
15 CTB chin ups
Done. Felt pretty good.
Last set of ctbs burned pretty good and forearms were pretty tight.
rest as needed
"jackie" @ 100% effort
5:20
3:25 row
Fast thrusters
UB Pullups but had to kip last 4.
Pullups felt slow today.
rest as needed
AD 15 min @ Z1
work on pace and breathing after solid warm up:
5 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
10 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
15 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
5 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
10 CTB chin ups
rest 10 sec
5 kipping HSPU
rest 10 sec
15 CTB chin ups
Done. Felt pretty good.
Last set of ctbs burned pretty good and forearms were pretty tight.
rest as needed
"jackie" @ 100% effort
5:20
3:25 row
Fast thrusters
UB Pullups but had to kip last 4.
Pullups felt slow today.
rest as needed
AD 15 min @ Z1
5/15/13 - AM Training/Testing
AM
DL - build to a tough 3 TNG - NOT a 3RM
405#, felt strong
DL - build to a tough 3 TNG - NOT a 3RM
405#, felt strong
+
5,4,3,2,1 @ 95%
DL
burpee muscle up
(DL - 315 start, add 10# per round)
3:50
Didn’t go all out. Took my time on the Burpee Muscleups
Went at game pace. Tried to work on a powerful dip with hips.
Also worked on dropping from top and going right into burpee.
Slight pause, then did the muscleup.
Misunderstood this and went directly into part 2
+
for time @ 100%:
20 HPC - 155#
20 HSPU
100 DU's
20 T2B
20 S2O - axle - 160#
100 DU's
Row 300 m
Total Time: 15:30
HPC - 8/5/7
HSPU - 10/5/5
Broke twice in DU's
T2B - 10/8/2
S2O - 5/5/5/5
Broke three times on DU's
Row - Just held on. I was hurting BAD at this point.
No rest made this very difficult. I was a little sloppy but good to
practice the movements under full fatigue.
I realize now that might not have been point today.
With plenty of rest part 2 would have been almost 3-4 minutes faster.
5,4,3,2,1 @ 95%
DL
burpee muscle up
(DL - 315 start, add 10# per round)
3:50
Didn’t go all out. Took my time on the Burpee Muscleups
Went at game pace. Tried to work on a powerful dip with hips.
Also worked on dropping from top and going right into burpee.
Slight pause, then did the muscleup.
Misunderstood this and went directly into part 2
+
for time @ 100%:
20 HPC - 155#
20 HSPU
100 DU's
20 T2B
20 S2O - axle - 160#
100 DU's
Row 300 m
Total Time: 15:30
HPC - 8/5/7
HSPU - 10/5/5
Broke twice in DU's
T2B - 10/8/2
S2O - 5/5/5/5
Broke three times on DU's
Row - Just held on. I was hurting BAD at this point.
No rest made this very difficult. I was a little sloppy but good to
practice the movements under full fatigue.
I realize now that might not have been point today.
With plenty of rest part 2 would have been almost 3-4 minutes faster.
5/14/13 - AM Training + PM Training
AM
1K row @ jackie pace
rest 2 min
1K row time trial
3:25
Rest 2 min
3:05
First row didn't feel very smooth. Legs felt like they started to burn way too early. Was a little out more out of breathe. I'm fine with it though, because I realized that once I'm off the rower there is less than 2 minutes of work left during Jackie.
Settled back down pretty quickly for the second row. Started strong and held a 1:31 for the majority of the start. Just kept counting to 10. I never fell off and finished strong. It's not a pr, and I don't know if I was supposed to be close to setting a pr but it hurt like a son of a bitch and it felt good. Happy with this session.
PM
A. TnG Squat Clean - build to a 5RM in max 5 sets
225, 255, 275, 285, 300X (4/5)
Really fired up during this. Flat ran out of gas on the 5th clean at 300.
Still pretty damn happy with that.
+
for time:
100 WB's at game pace
100 CTB chin ups at game pace
11:10
60/20/10/10 on wallballs - 3:44, slower
These felt much harder today than on Saturday.
CTB's - 7:07 - slower
15/10/10/6/ some 5's a bunch of 4's, then 3's, some 2's and singles….
Grip felt strong today, pulling felt like shit. I mean aweful.
I think this was slower than Friday night and it was wayyy harder.
I tried to keep the rest short but it just wasn't there. I was smoked by the end of this.
I was mentally ready to do well, body just didn’t want to today. Still glad to get the work in.
1K row @ jackie pace
rest 2 min
1K row time trial
3:25
Rest 2 min
3:05
First row didn't feel very smooth. Legs felt like they started to burn way too early. Was a little out more out of breathe. I'm fine with it though, because I realized that once I'm off the rower there is less than 2 minutes of work left during Jackie.
Settled back down pretty quickly for the second row. Started strong and held a 1:31 for the majority of the start. Just kept counting to 10. I never fell off and finished strong. It's not a pr, and I don't know if I was supposed to be close to setting a pr but it hurt like a son of a bitch and it felt good. Happy with this session.
PM
A. TnG Squat Clean - build to a 5RM in max 5 sets
225, 255, 275, 285, 300X (4/5)
Really fired up during this. Flat ran out of gas on the 5th clean at 300.
Still pretty damn happy with that.
+
for time:
100 WB's at game pace
100 CTB chin ups at game pace
11:10
60/20/10/10 on wallballs - 3:44, slower
These felt much harder today than on Saturday.
CTB's - 7:07 - slower
15/10/10/6/ some 5's a bunch of 4's, then 3's, some 2's and singles….
Grip felt strong today, pulling felt like shit. I mean aweful.
I think this was slower than Friday night and it was wayyy harder.
I tried to keep the rest short but it just wasn't there. I was smoked by the end of this.
I was mentally ready to do well, body just didn’t want to today. Still glad to get the work in.
5/12/13 - AM Testing + PM Testing
AM
Event 6:
For Time:
100 Double Unders
50 HSPU
40 T2B
30 S2O - 160# Axle
90' Walking lunge - Front Rack Axle
10:35
This hurt bad. Well, it was fine until the S2O and lunge.
DU's UB under :60
HSPU's were 20/10/5/5/5/5, took about 2:30, all kip
T2B - 15/10/8/7, took around 1:30
S2O - 10/5/5/5/5 - Felt like long breaks. Probably go to all 5's next time.
Lunges - broke 3 times. Took over 2 minutes. Bad mental breakdown here.
Kept trying to fold arms in front rack because I though it would help. No Go.
Rolled out twice.
I felt like I got through most of the movements well. I just need to be mentally
stronger on the s2o and lunge.
Once again, didn’t feel like I had any fight in me today. Hard to go "there".
This one hurt the most thus far. I don't feel like I've done anythign this painful
in months. Took me a while to recover.
PM
Event 7:
4 Rounds for time:
2 rope climbs - 15'
run 100'
4 squat cleans - 225#
run 100'
5:35
Rope climbs felt pretty good. The rope is short so it was swinging all over the place causing problems. I would like to work on the technique I was using today a bit more. It's much faster.
Slow jog between barbell and rope. All singles on barbell. Felt fine. I will try to tng on last round next time. I think I could shave :30 off of this time with some faster running. This one was really fun today. Felt good to end here.
Event 6:
For Time:
100 Double Unders
50 HSPU
40 T2B
30 S2O - 160# Axle
90' Walking lunge - Front Rack Axle
10:35
This hurt bad. Well, it was fine until the S2O and lunge.
DU's UB under :60
HSPU's were 20/10/5/5/5/5, took about 2:30, all kip
T2B - 15/10/8/7, took around 1:30
S2O - 10/5/5/5/5 - Felt like long breaks. Probably go to all 5's next time.
Lunges - broke 3 times. Took over 2 minutes. Bad mental breakdown here.
Kept trying to fold arms in front rack because I though it would help. No Go.
Rolled out twice.
I felt like I got through most of the movements well. I just need to be mentally
stronger on the s2o and lunge.
Once again, didn’t feel like I had any fight in me today. Hard to go "there".
This one hurt the most thus far. I don't feel like I've done anythign this painful
in months. Took me a while to recover.
PM
Event 7:
4 Rounds for time:
2 rope climbs - 15'
run 100'
4 squat cleans - 225#
run 100'
5:35
Rope climbs felt pretty good. The rope is short so it was swinging all over the place causing problems. I would like to work on the technique I was using today a bit more. It's much faster.
Slow jog between barbell and rope. All singles on barbell. Felt fine. I will try to tng on last round next time. I think I could shave :30 off of this time with some faster running. This one was really fun today. Felt good to end here.
5/11/13 - AM Swim + PM Training
AM
swim - easy and skills
Done. Felt good. Did 10 x 50m @ 90%; rest 1 min.
Then stopped by the gym and worked on some skill work.
PM
AD 30/30 x 10
rest 3 min
Row 40/20 x 6 - use your jackie pace
rest 3 min
row 30/30, get off rower for rest - 30 sec @ 1:36/500 m pace x 6
All done. Felt good. Quads were a little tired today.
Held 87-89 rpm on airdyne. A little more powerful than usual.
+
Row done @ 1:39-1:40 pace. Felt pretty good.
+
Rows done @ 1:36, felt fine.
swim - easy and skills
Done. Felt good. Did 10 x 50m @ 90%; rest 1 min.
Then stopped by the gym and worked on some skill work.
PM
AD 30/30 x 10
rest 3 min
Row 40/20 x 6 - use your jackie pace
rest 3 min
row 30/30, get off rower for rest - 30 sec @ 1:36/500 m pace x 6
All done. Felt good. Quads were a little tired today.
Held 87-89 rpm on airdyne. A little more powerful than usual.
+
Row done @ 1:39-1:40 pace. Felt pretty good.
+
Rows done @ 1:36, felt fine.
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