150331

Moved around a little bit. 

1000m row warmup

4 rds @ 80-85% intensity 

25 GHD sit-ups, 20#ball

25 unbroken hs walk

400m run

75 double unders 

3 min rest b/w sets

4:15, 4:15, 4:15, 4:16

Last set of dubs was unbroken. 

150330

15.5

Tried again

Stopped on rower, set of 21. Didn't have it.

Not for time; for quality:

100 t2b

75 bench 135

50 C2B, strict 

25 strict hspu, 12" deficit 

Was gonna do MU, decided not to; wanted to protect my hands. 

Had to do something man. Been a stressful past few days. Needed to do something. 

150328

Saturday
A.M.
Bike 30 Cal @ 90%
rest 3 min
x 3

1:11, 1:19, 1:22
+
Bike 20 Cal
rest 90 sec
x 3

:49, :51, :51
+
Row 15 Cal
rest 45 sec
x 5

:29, :27, :28, :29, :28

P.M. **adjust if redoing 15.4 on Sunday
A. Hang Squat Snatch build to moderate single

255
B. Front Squat, 1/30 sec @ 72.5% for 10 min

310
+
4 sets @ high effort
60 sec Double Unders

rest 60 sec
60 sec Run  
rest 60 sec
60 sec No Push Up Burpees
rest 60 sec

(95, 96, 78, 79) 

~300m, didn't measure  

(27, 30, 30, 30)

Dubs, had a few trip ups. Will keep working as always. 

150327

W5
Friday
15.5

5:56
+
10 min Bike Cool Down

Done

150325

Wednesday

Slept bad last night. Woke up 4 times. Was out of ZMA, and I think that's why. 
A.M.
Row 30 sec @ 90% aerobic
rest 30 sec 
x 12

165, 163, 161, 161, 161, 161,

159, 157, 158, 158, 161, 159
+
Air Bike 30 sec @ 90% aerobic
rest 30 sec
x 12

15, 13, 12, 10, 11, 10,

10, 11, 11, 11, 11, 11

P.M.
5 sets @ high effort
5 Unbroken Muscle Ups
15 Burpee Box Jump Overs (30")
90 sec High Knee Jump Rope
rest 2 min b/w sets

2:54, 2:55, 3:01, 3:14, 3:36, 

Note: I only counted high knee jump rope if I was moving, so on last sets, it took a little longer. These were worst part. Forced me to focus on breathing. 

+
5 sets @ high effort
25’ HS Walk
15 Ring Dips
35 Double Unders
90 sec Bike
rest 2 min b/w sets  

2:36 (26 cal)

2:36 (23 cal)

2:34 (22 cal)

2:34 (22 cal)

2:35 (24 cal)

HS walks are on point. Even felt my feet kicking some (like I was walking). Never really felt like that before. 

10 min cool down air bike. 

Good day of work. Got my ZMA at lunch.  Time for some rest. 

150324

Tuesday
A.M. 
20 min easy run

P.M.
A1. Power Snatch, 3 x 7 TnG, rest 10 sc
A2. Box Jump Overs 30", 3 x 15 AFAP, rest 4 min

185 across. 1:03, :58, :51. Got faster as I went; lats were tight. Got in a groove as I went. Never been able to move like that. Felt awesome. Snatches got lighter each time. 
+
3 sets @ high effort
Row 70 Cal
15 Burpees to 10” target
15 Toes to Bar
rest 3 min b/w sets

4:21 (2:55 row)

4:49 (3:17 row)

5:02 (3:29 row)

150323

Monday-

15.4 2nd attempt

113 reps

A1. Thruster, 4 x 7 reps, 10 sec 
A2. Bar-Facing Burpees, 4 x 15 AFAP, rest 3 min

195 across. 56, 57, 57, 60 (total)

C. Ice Cream Makers, 5 x 5 as controlled as possible, rest 90-120 sec

Done. These were tough. Love em though. 

D. 10 min EMOM 
1st- 10 sec L-sit on Rings
2nd- 10 sec L-sit Hang

Done 

Tough on rings towards end. 

150321

Saturday
A.M.
Row 1000m @ 90%
rest 3 min
x 3

3:18.8

3:23.7

3:28.0

+
Row 500m
rest 90 sec
x 3

1:35.9

1:39.6

1:38.9

+
Row 250m
rest 45 sec
x 5

:45.9, :47.2, :47.9, :48.0, :47.8

P.M. **adjust if redoing 15.4 on Sunday
A. Hang Squat Snatch build to moderate double, drop from the top

245
B. Front Squat, 1/30 sec @ 70% for 10 min

300
+
4 sets @ high effort
25 Wall Ball, 20#
rest 60 sec
25 Box Jump Overs, 24” 
rest 60 sec
25 Cal Row
rest 60 sec

150320

W4
Friday
15.4

98 reps
+
10 min Bike Cool Down

150318

Wednesday
A.M.
Row 30 sec @ 90% aerobic
rest 30 sec 
x 10

156m, 159m, 158m, 158m, 157m,

157m, 155m, 156m, 156m, 155m
+
Air Bike 30 sec @ 90% aerobic
rest 30 sec
x 10

12 cal, 11 cal, 11 cal, 11 cal, 11 cal,

11 cal, 10 cal, 10 cal, 11 cal, 11 cal

P.M.
3 sets @ high effort
7 Burpee Bar Muscle Ups
20 KB Swings, 70#
Row 90 sec
rest 2 min b/w sets

3:09 (439m)

3:13 (428m)

3:13 (427m)

+
3 sets @ high effort
15 HR Push Ups
15 GH Sit Ups
15 Bar-Facing Burpees
rest 2 min b/w sets

1:40, 1:42, 1:39

+
3 sets @ high effort
25’ HS Walk
20 Dead Lifts, 95#
Run 200m
rest 2 min b/w sets 

1:23, 1:20, 1:17

HS walks were on point. Did the L-turn unbroken. Was fast too. 

150317

Tuesday
A.M. 
20 min easy run

P.M.

Warmed up with some double unders. Wanted to mentally prove to myself that I can do sets of 100 consistently. Did 2 sets that way. 
A1. Thrusters, 4 x 12 unbroken, rest 10 sec *heavy but unbroken, can increase/set  *NO failed reps
A2. Bar-Facing Burpees, 4 x 12 AFAP, rest 4 min

185 across. Rest time included in sets below. 

1:06, 1:04, 1:05, 1:11

+
3 sets @ high effort
Row 60 Cal
20 Box Jump Overs, 24"
15 Ring Dips
rest 3 min b/w sets

3:46 (2:36 row)

3:49 (2:44 row)

3:48 (2:49 row)

150316

Monday-
A. Power Clean Cluster, 1.1.1.1, build to a tough set, 10 sec b/w reps, 3 min b/w sets

285. Got 295 for 2. My power clean max is 300. Happy with the progress. Should be able to power clean 315 soon. Excited. 

B. 5 tough deficit Strict HSPU's/min for 10 min

Got over ambitious. Started with 3 plates. That lasted 2 rounds. Then 2 plates for 1 or 2 rounds. Then 1 plate for rest. Was only able to hit 4 for rounds 4-10. 1 every 12-15 seconds.  Should've started and stayed at 2 plates. All good though.

C. Heavy Pendlay Row, 5 sets of 5, rest 90 sec b/w sets

185, 195, 195, 205, 205

D. 10 min EMOM 10 sec L-sit on Rings

Done. 

150315

15.3 second attempt

460

Bike cool down 

150314

Saturday
A.M.
Row 500m @ 85-90%
rest 2 min
x 5

1:38.9, 1:38.3, 1:39.4, 1:40.1, 1:38.2
+
Row 300m @ 85-90%
rest 1 min
x 5

56.6, 58.0, 58.9, 58.2, 58.2
+
Row 150m @ 90-95%
rest 30 sec
x 5

27.6, 28.0, 28.3, 27.8, 27.7

P.M.
A. 5 Hang Power Snatch @ 155/min for 7 min

Felt solid with hips. 

B. Dead Lift, 1/45 sec @ 78% for 15 reps, pull fast and drop from the top)

390. Felt good 
+
4 sets @ high effort
60 sec Power Clean @ 205, drop from the top
60 sec rest
60 sec Air Bike
60 sec rest
60 sec Box Jumps, 30” step down
60 sec rest

1) 15 pc, 20 cal, 24 box jumps 

2) 15 pc, 21 cal, 23 box jumps

3) 13 pc, 19 cal, 23 box jumps

4) 13 pc, 18 cal, 23 box jumps

150313

15.3 1st attempt

464

10 min cool down Air bike

150311

Wednesday
A.M.
Row 30 sec @ 90% aerobic
rest 30 sec 
x 10

156-160m each round. Did 11, cause I can't count. 

+
Air Bike 30 sec @ 90% aerobic
rest 30 sec
x 10

Did airbike first. Class had intervals also, so did airbike while they were doing strength. 

First round was 14 cals. Rest of intervals were 10-12 cals. 

P.M.
3 sets @ high effort
10 TnG Power Clean, 155#
5 Muscle Ups Unbroken
Row 90 sec
rest 2 min b/w sets

2:19 (444m)

2:19 (434m)

2:24 (425m) last set of MU. Hands were slick. Still did UB, just had to slow that cycle down to make sure I didn't fail and/or rip. 

+
3 sets @ high effort
15 Ring Dips
15 Toes to Bar
25 Burpees to 6” target
rest 2 min b/w sets

2:10, 2:33, 2:57. Got rough quick. Good work though. Worst part were toes to bar. 
+
3 sets @ high effort
25’ HS Walk
25 KB Swings, 53#
Run 200m
rest 2 min b/w sets 

1:58, 1:56, 1:58. Would've been a little faster if I didn't have to turn; bandit is 20 feet across. So had to make an L. Slowed me down. 

150310

Tuesday
A.M. 
20 min easy run

It was easy to keep a 6:40, sub 7 pace before I got to Ocean Springs bridge. Run felt good. Legs didn't feel as heavy as usual. 

P.M.
A1. Thrusters, 4 x 10 unbroken, rest 10 sec *heavy but unbroken, can increase/set  *NO failed reps
A2. Bar-Facing Burpees, 4 x 10 AFAP, rest 4 min

185 across. :52-:53, across. (Rest included)
+
3 sets @ high effort
Row 60 Cal
100 Double Unders
30 Wall Ball, 20#
rest 3 min b/w sets

4:43  (2:28 row)

5:56  (2:56 row)

6:28  (3:15 row)

Dubs and wall balls ub on first set. Had to break the rest of the sets. Looking forward to some carbs. Ha

150309

Monday-
A. Power Clean Cluster, 1.1.1.1.1, build to a tough set, 10 sec b/w reps, 3 min b/w sets

280. 3rd rep slipped out my hand. Still finished the set. 280 was tough. 270 was solid. 

B. 3 Muscle Ups w/ extra ring dip/min for 10 min

Felt smooth and hips were good. 
+
Row 30 sec @ 90%
rest 30 sec
Double Unders 30 sec 
rest 30 sec
Air Bike 30 sec @ 90%
rest 30 sec
x 7 

1. 168m, 51 DU, 13 cal

2. 163m, 52 DU, 12 cal

3. 162m, 50 DU, 11 cal

4. 159m, 50 DU, 11 cal

5. 155m, 49 DU, 10 cal

6. 154m, 50 DU, 10 cal

7. 155m, 45 DU, 10 cal (1 trip. Dammit. Ha)

Felt good today, even though it was one of my longest days at work in a long time. Can't complain with that. 👍

150308

Sunday 

15.2 attempt 2

246

Air bike 10 min

Mobility 

150307

Saturday
A.M.
Row 30 sec @ 90% effort
rest 30 sec
x 10

151-155m. 1:38.0 avg
+
Row 60 sec @ 90% effort
rest 60 sec 
x 5

308m, 308m, 307m, 308m, 307m.  1:37.5 avg
+
Row 120 sec @ 90% effort
rest 60 sec 
x 2

600m, 597m.  1:40.1 avg

Kept rest intervals the same in transition. 

Mobility. 

P.M.
A. 3 Hang Power Snatch @ 155/min for 10 min

Done

B. Dead Lift, 1/min @ 75% for 10 min, pull fast and drop from the top)

375. Quick and light 
+
5 sets @ high effort
60 sec (30 sec KB Swings, 70#, 30 sec Box Jumps, 30”)
60 sec rest
60 sec Air Bike
60 sec rest 

1: 16, 13, 23

2: 16, 14, 19

3: 16, 16, 19

4: 16, 16, 19

5: 16, 14, 19

150306

Friday

15.2

263 reps

140304

Wednesday

For time @ 90%
25 Burpees to 6” target
25 CTB Pull Ups

2:04
rest 3 min

For time @ 90%
25 CTB Pull Ups
25 Burpees to 6” target

2:03
rest 3 min

For time @ 90%
40 Wall Ball, 20#
20 Box Jump Overs, 30”

2:27
rest 3 min

For time @ 90%
20 Box Jump Overs, 30”
40 Wall Ball, 20#

2:07
rest 3 min

For time @ 90%
Air Bike 30 Cal
200 Double Unders
50 Cal Row

9:15. Couldn't breathe well today. Might've had too many liquids before. (Protein, vitargo, etc) Just felt bloated. 

150303

Tuesday-
A. Power Snatch, build to a 3RM TnG

225x3. Stopped there. Form got sketchy, back was getting tight. 

B. Push Jerk, build to 10RM

245x10, 255x7

C. OHS, 3 @ 225/min for 10 min, take from the rack

Can feel the difference from all that tempo work. Felt solid. 

D. Muscle Ups, 4/min for 10 min

Focused on externally rotating my shoulders and getting more extension on my backswing. Really cued the hips. Felt smooth.