12/28/13 - AM A/D Recovery + PM Training

AM

AD 60 min @Z1

- every 5 min get off and complete 10m HS walk, 20 sec FLR 

Done. Feel great.

PM

A. Emom 12 min – (mod load for PS/PC, work speed)

Odd – PS x 3, burpee x 4

Even – HPC x 3, box jump x 4 (cycle)

Used 165 for power snatch, 185 for hpc's. Felt really sharp today. Amped up.

B1. 5 sets - Segmented clean DL x 2; rest 30 sec (275,285,295,305,315)

B2. 3 wall walks; rest 2 min

Done. DL's felt really strong. Body feels stronger than yesterday.

+

10 min @ 80%:

10 CTB chin up

200m row

10 HR push ups

rest 5 min

8 min @ 85%:

50 DUs

3 bar MU

10 cal AD

rest as needed

6 min @90%:

1 PC (95#)

1 burpee

2 PC (95#)

2 burpee

etc…….

5 + 70m, felt smooth. All reps UB and sharp.

+

5 + 45 DU's, good breathing. I was able to roll on this one. Everything just feels fast today.

+

10 round + 11 power cleans, kept a strong 90% pace until last 11 cleans. I went pretty hard to get those done in the 6min. All sets UB.

Feeling really good about today. Body is all good except right shoulder is a little impinged from not staying active on a wall walk. This usually goes away after a day and some ibuprofen.

12/27/13 - AM Recovery + PM Training

AM

RTW - "round the world"

1 min walk

1 min FLR on floor

1 min crawl

1 min run easy

1 min jump rope

1 min bike

x 7 - all easy pace flush

Done. Feeling good.

PM

A. Emom – Snatch - build to a solid speed single (add small per set)

Started at 185, stopped at 235. Felt heavy today.

B. 6 sets – every 2 min - Segmented snatch DL x 2 (245,255,265,275,285,295)

Done. Feels strong.

C. For time – 60 TTB (every fraction 3 burpees)

2:29

35/11/14

These felt really strong. Not sure I could have done it in 2 sets with short rest. 

http://www.youtube.com/watch?v=8lUxX_IuEDs

+

5-4-3-2-1

Front squat (245#)

pHSPU

1:50

FS from ground. 8-9" parallettes. Should have gone deeper. Felt good on this.

http://www.youtube.com/watch?v=9umYucHta-M

12/26/13 - AM A/D 30/30 + PM Training/MMM

AM

AD 30 sec @ 90%

Slow spin 30 sec

x 36

(rest 5 min every 12 sets)

Done. Felt great. About 83-84 rpm average.

PM

A. Jerk – build to a moderate single (mechanics focus)

365. Felt moderate today and realllllly sharp. Damn I should have gone for it. Feeling strong overhead right now.

B.  Emom 6 min - Tng PC x 3 (255#)

Done. Easy. Sharp

C. 12 min

Min 1 – CGBP x 5

Min 2 – DB bent row (DB in both hands)

Min 3 – 1 RC

230 for bench

85# for DB's

legless rope climbs

+

10 min amrap @80%:

10 cal AD

30 DUs unbroken

200m row

rest 5 min

10 min amrp @80%:

5 S2OH (185#)

5 CTB chin up

200m run

rest 5 min

10 min amrap @80%:

4 ring dips

5 box jumps (24”, cycle)

6 KB swing (2pd)

7 burpees

4 + 100m, good breathing. Could do this one all day.

+

6 + 180m, Shoulders and chest got a little tight on this. It's pretty cold out.

+

7 + 4 bj's, felt good. Smooth.

12/25/13 - AM Recovery + PM Recovery

Merry Christmas!

Got up, had a huge breakfast. Some gluten free pancakes with real maple syrup, eggs, bacon, sausage patties, and coffee. Great sleep last night. Brandi and I had our first Xmas eve together last night. Built a gingerbread house and watched the 1938 Christmas Carol. Awesome night.

AM:
20 minutes RTW:
Row
A/D
Static holds
Some strict pullups
lunges
...Just got moving for the day.

PM:
Felt super ancy when I got home from visiting family all day. Could tell I wouldn't sleep well that night so did some light fast intervals then went for a walk with the dog.

5 sets:
50m row - Hard
5 slam balls
rest 2:00

12/24/13 - AM Recovery + PM Recovery

AM

AD 60 min @Z1

PM

AD 60 min @Z1

Both done. Moved around a bit too. Feeling good. 

12/23/13 - AM 8K Row + PM Training

AM

Row 8k in 32 min

Done. Felt good. About 1:58 pace.

PM

A. 10 sets – every 2 min - BS @20X1 x 2 (70%)

Done. Accidentally did doubles emom x 10 @ 305#

Felt great.

B. Emom 8 min – clean x 1 (275#, build small per set)

275# - 310#, felt ok. Technique felt good, weight felt heavy.

+

Row 500 m in 1:37

rest walk 3:00

x 10

(rest 6 min b/t sets 6,7)

Done. Fine. Felt strong. Sets were very consistent. Feeling good. Right leg was still a little flared up near the calf.

12/21/13 - AM A/D Recovery + PM Training

AM 

60 min AD @Z1

- every 5 min 30 sec FLR, 10m HS walk

Done. Felt good.

PM

A. Build to a heavy – press + push press x 3

220, Felt strong. Push press were really easy. All about the press.

B1. 5 sets - CGBP x 3; rest 30 sec

215, 225, 235, 245, 250 This felt good. 

B2. Single arm DB row; 6-8/arm x 5; rest 2 min

70# KB was all I had for these. Setup to make them challenging. Felt great on the shoulders.

+

10 min @ 80%:

3 DL (315#)

35 DUs

200m run

rest 5 min

10 min @ 80%:

Row 200m

3 HPS (155#)

5 pHSPU

rest 5 min

10 min @ 80%:

5 PJ (185#)

3 MUp

5 burpees

3 pHSPU

6 Rounds + 1 DL, Good pace. DL felt strong. DU's were sharp. Run was tough as it was thunderstorming, but still fun.

+

5 Rounds even, This got a little tough. Fun though.

+

4 + 5 Push press. Misread and did push press for all sets. Shoulders were SMOKED at this point. Had to start breaking parallettes. Had a strong finish, definitely ended a bit over 80% though.