A. Split Jerk; 10 singles @ heavier load than last week
B. 20min focused on Thoracic Mobility
+
For Time:
1000m Row
50 Strict HSPUs
rest 10min
For Time:
2k Bike
30 Muscle Ups
rest 10min
For Time:
600m Run
60 C2B
+
C1. Feet elevated back bridge hold; 24 seconds x5; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x5; rest 2 min
A. 315...most Ive done in over a year, did 305 last week.
B. completed
Row/HSPU - 6:58, row was 3:24...HSPU took too long, opened with 15-9.
Bike/MU - 7:52, bike was 3:17...started 5/5/4/4 on MU, can't remember rest
Run/C2B - 6:22, run was 3:12 done on true form, 12/12/9...then 5 and 4s.
C. Completed
Sunday, January 1, 2017
Wednesday, December 28, 2016
December 27th 2016
A. Squat Clean + Hang Squat Clean + 2 Front Squats + 2 Jerks; 5 complexes to a max; rest as needed
+
Open 16.2
(but want you only going through the 225# bar)
rest 7min
Then:
10 Squat Cleans for Time @ 245#
+
20min Easy Row/Bike
A. 235. Prob could have done 245.
Finished the 225# bar at 11:40. About the same maybe 5sec faster than last year. I finished 135# bar :15sec faster. Finished 185# bar :35 sec faster, compared to last year. I probably eased that last bar knowing I was gonna stop. But I was hurting. Still though, super pleased with this result.
10 Cleans @245 - 8:15... hit first rep, failed next 2 reps, took some time finished the 10. Way to long, but it best I could do.
+
Open 16.2
(but want you only going through the 225# bar)
rest 7min
Then:
10 Squat Cleans for Time @ 245#
+
20min Easy Row/Bike
A. 235. Prob could have done 245.
Finished the 225# bar at 11:40. About the same maybe 5sec faster than last year. I finished 135# bar :15sec faster. Finished 185# bar :35 sec faster, compared to last year. I probably eased that last bar knowing I was gonna stop. But I was hurting. Still though, super pleased with this result.
10 Cleans @245 - 8:15... hit first rep, failed next 2 reps, took some time finished the 10. Way to long, but it best I could do.
December 23rd 2016
Friday, Dec 23
A. Snatch; build to a tough single
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 175#
rest 4min bw sets
+
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/
+
15min Easy Row
15min Easy Bike
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 175#
rest 4min bw sets
+
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/
+
15min Easy Row
15min Easy Bike
NO ACCESS TO GYM. MISSED WHOLE SESSION. WOULD LOVE TO REDO ON SAT 12/31.
December 22nd 2016
A. Ankle Work (spend 15-20min on this)
B1. Ring FLR w/ ext rotation bias; 35 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 35 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x3, rest 1m
C2. False Grip ring to chest hold; 24 sec x3, rest 1m
+
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
Completed A-C
Amrap 1 - 1:38ish row. 3rds + 4 burped
Amrap 2 - no assault back so ran, hard
Amrap 3 - 1:40ish row. 3rds....I went faster on this but had to transition more than 1st amrap
Amrap 4 - ran farther than 1st amrap
B1. Ring FLR w/ ext rotation bias; 35 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 35 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x3, rest 1m
C2. False Grip ring to chest hold; 24 sec x3, rest 1m
+
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
Completed A-C
Amrap 1 - 1:38ish row. 3rds + 4 burped
Amrap 2 - no assault back so ran, hard
Amrap 3 - 1:40ish row. 3rds....I went faster on this but had to transition more than 1st amrap
Amrap 4 - ran farther than 1st amrap
Wednesday, December 21, 2016
December 21st 2016
A. Split Jerk; 10 singles @ moderate to tough load; film a few and rest as needed
B. 20min focus that ed on Thoracic Mobility
+
2 Sets:
Row 750m @ 90+%
30 Strict HSPUs for Time
rest 5min bw sets
+
2 Sets:
Bike 1.5k @ 90+%
15 Muscle Ups for Time
rest 5min bw sets
+
2 Sets:
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets
+
C1. Feet elevated back bridge hold; 24 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. Worked up to 305. Felt Decent just need to get stronger. I just don't have that pop right now.
https://youtu.be/BDMbiZxQNks
Intervals were:
3:35 and UB......just went after it a bit
3:59 and 27-3....row was about the same 1:43 ave. HSPU just ate up more time
4:18 and 7-4-4....hitting this at like 300-325 Watts,
4:13 and 7-4-2-2
3:57 and 23-7......definitely rowed slower, just hung on as long as could on TTB
Had to leave didn't do last set
Definitely got lactic, I was drunk on the ground.
B. 20min focus that ed on Thoracic Mobility
+
2 Sets:
Row 750m @ 90+%
30 Strict HSPUs for Time
rest 5min bw sets
+
2 Sets:
Bike 1.5k @ 90+%
15 Muscle Ups for Time
rest 5min bw sets
+
2 Sets:
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets
+
C1. Feet elevated back bridge hold; 24 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. Worked up to 305. Felt Decent just need to get stronger. I just don't have that pop right now.
https://youtu.be/BDMbiZxQNks
Intervals were:
3:35 and UB......just went after it a bit
3:59 and 27-3....row was about the same 1:43 ave. HSPU just ate up more time
4:18 and 7-4-4....hitting this at like 300-325 Watts,
4:13 and 7-4-2-2
3:57 and 23-7......definitely rowed slower, just hung on as long as could on TTB
Had to leave didn't do last set
Definitely got lactic, I was drunk on the ground.
Tuesday, December 20, 2016
December 20th 2016
A. Squat Clean; build to a single (film and text to me, want to see positions)
B1. 50 Double Unders x 4 sets; rest 20 seconds
B2. Squat Clean @ 225#; 5 for time x 4 sets; rest 20 seconds
B3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
B1. Single leg wall assisted good mornings; 6/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 2 sets; rest 60 seconds https://www.dropbox.com/s/
+
For Time:
12 Dball over Shoulder @ 150#
24 Burpee Box Jumps @ 24"
36 Cal Row
A. worked up to 275, no misses. failed 285. Here is video:
https://youtu.be/6mIZwQ-8qZU
B1-B3 - All set were 3:35-3:40. Much more consistent. All thrusters unbroken. Used my lifting shoes today. Probably helped.
C1-C2 - Completed. Butt Burn
No access to dball. Not a lot of time. Might try to do it at home.
B1. 50 Double Unders x 4 sets; rest 20 seconds
B2. Squat Clean @ 225#; 5 for time x 4 sets; rest 20 seconds
B3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
B1. Single leg wall assisted good mornings; 6/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 2 sets; rest 60 seconds https://www.dropbox.com/s/
+
For Time:
12 Dball over Shoulder @ 150#
24 Burpee Box Jumps @ 24"
36 Cal Row
A. worked up to 275, no misses. failed 285. Here is video:
https://youtu.be/6mIZwQ-8qZU
B1-B3 - All set were 3:35-3:40. Much more consistent. All thrusters unbroken. Used my lifting shoes today. Probably helped.
C1-C2 - Completed. Butt Burn
No access to dball. Not a lot of time. Might try to do it at home.
Monday, December 19, 2016
December 18th, 2016
For time:
40-30-20-10
Row calories
25-50-75-100
double unders
Did this Monday 19th. Sunday was busy.
8:30....needs to be faster. Stayed at 1350-1400 on rower whole time. Wasn't to difficult. gotta push and then just hang on. Dos were fine. missed on 75 once and 100 once.
40-30-20-10
Row calories
25-50-75-100
double unders
Did this Monday 19th. Sunday was busy.
8:30....needs to be faster. Stayed at 1350-1400 on rower whole time. Wasn't to difficult. gotta push and then just hang on. Dos were fine. missed on 75 once and 100 once.
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