160203

Wednesday- Mixed Tester MAP + Aerobic Finish

For time:

10 min AMRAP

300 Double Unders **note time

4:59

AMRAP in Remaining time:

10 Snatch, 75#

10 CTB Pull Ups

4+1

rest 4 min

10 min AMRAP

21 Burpee Box Jump Overs, 24”

21 Toes to Bar (done 8/7/6 unbroken)

2+36 (15 toes to bar)

rest 4 min

10 min AMRAP

10 Wallball, 20#

10 GH Sit Ups

20 Wallball, 20#

20 GH Sit Ups

30 Wallball, 20#

30 GH Sit Ups

**ascending as high as possible

36 sit-ups. (4 from finishing round of 40)

+

Row 2000m @ 1:56/500m

Complete. 

160202

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete 

+

For time

9 Power Cleans, 155#

12 Burpees

15 Thrusters, 135#

12 Burpees

9 Power Cleans, 115#

rest 8 min  **set up 3 different bars or have someone change weights for you.

x 3

2:28, 2:36, 3:08 

Failed rep 14 on last set. 😒

+

after full recovery

2 sets

Double KB Single Leg RDL @ 3030, 10/leg

V-Ups, 20 reps

Complete 53's. 

160201

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 3 x 4.4, rest 15 sec + 2 min

255 4.4

265 4.4

270 4.4

No misses :)

B. Snatch, build to a TECHNICAL 1RM

230

+

For time:

50 Snatch, 135#

15 Muscle Ups

50 Thrusters, 135#

15 Muscle Ups

18:32. 

+

rest 2 min

Flight Simulator- Unbroken Reps for times- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

18:25

+

Air Bike- 10 min- build from Z1→ Z2 off feel

120 cals. 

160130

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

Ran 30 min in AM. (6.5km)

Rested roughly an hour. 

A. 50 Good Mornings @ 3030 w/ 95#

Complete. 

+

3 sets @ consistent steady effort

Row 50 Cals**

75 Double Unders

30 Overhead Squats, 65#

15 Toes to Bar (unbroken sets of 5)

20 Burpee Box Jumps, 24”

15 CTB (unbroken sets of 5)

rest 4 min b/w sets

Didn't have access to a rower, so I doubled the double unders. (150)

Definitely can always practice these anyways. Ha 

6:54, 7:20, 7:55

I think I'm just going out too fast.

Did a 10 min emom:

Even: 20 GH sit ups

Odd: 10 strict hspu + 1 legless rope climb

160129

W8

Friday- Snatch Battery EMOM + Snatch + Tester + Cyclical

A. Snatch- build to 10RM, 5RM, 2RM- 20 min time cap total

180x10

210x4

225x1 (failed 3 times.)

Moving more consistent weight, but still need to hit 5 not 4. And 2. Not 1. 

+

14 min AMRAP

60 Cal Row

50 Toes to Bar

40 Wallball, 20#

30 Power Cleans, 135#

20 Muscle Ups

7 cals. Went out too fast on row. Looked at it afterwards. 1:45 avg/500m. Toes to bar took 2 long. Last time I think i it 20 something cals. 

+

rest 2 min

300 Double Unders for time:

5:32

+

rest 2 min

Row 10 min @ Z1-Z2

Complete. 2532m 

+

Ido Portal Locomotion Routine

Complete 

160128

Played basketball, mobility 

160127

Wednesday- Mixed Tester MAP + Aerobic Finish

For time:

10 min AMRAP

250 Double Unders

AMRAP in Remaining time:

10 KB Swings, 70#

10 Toes to Bar

5+13

rest 4 min

10 min AMRAP

50 Burpee Box Jump Overs, 24”

AMRAP Muscle Ups in remaining time:

28

rest 4 min

10 min AMRAP

Row 2k

AMRAP in remaining time:

10 CTB Pull Ups

10 Wall Ball, 30#

2+10

+

Row 2000m @ 1:58/500m

Complete. 

160126

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete

+

For time

30 Thrusters, 95#

30 Pull Ups

30 Burpees

rest 8 min

x 3

3:09, 3:36, 3:58

+

after full recovery

2 sets

Double KB Single Leg RDL @ 3030, 10/leg

V-Ups, 20 reps

Complete. 44's. 

160125

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 3 x 3.3.3, rest 15 sec + 2 min

255 3.3.3

265 3......3.3.3

265 3.3.3

B. Snatch, build to a TECHNICAL 1RM

215. 

+

For time:

30 Snatch, 185#

30 Muscle Ups

30 Thrusters, 185#

19:10

+

rest 2 min

Flight Simulator- Unbroken Reps for times- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

23:48😳 no excuses. Spent 10+ min on sets of 45 50 45. 

+

Air Bike- 10 min- build from Z1→ Z2 off feel

Stayed easy. 104 cals. 

160124

Walk outside/ mobility 

Walked with a 20# vest, roughly an hour. Did some L sits and mobility. 

160123

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

A. 50 Good Mornings @ 3030 w/ 95#

Complete 

10x5

+

3 sets @ consistent steady effort

Row 50 Cals

75 Double Unders

25 Burpee Box Jump Overs, 24”

15 Toes to Bar

50’ Farmer’s Carry, 70#

5 min rest b/w sets 

6:32, 6:51, 6:54

Translation: should've been 6:40 across. 👍

P.M.

30 min easy run

6.11 km

+

mobility 

Complete 

160122

W8

Friday- Snatch Battery EMOM + Snatch + Tester + Cyclical

A. Snatch- build to 2RM, build to 5RM, build to 10RM- 20 min time cap total

225x2

205x4 (197.5 x5, forgot to take 2.5 off one side. Ha)

175 x8 (as time expired. Tried 185. Took two long on first two sets.)

+

15 min AMRAP

30 Burpees, touch 6"

15 Thrusters, 75/45lbs

25 Burpees, touch 6"

15 Thrusters, 95/65lbs

20 Burpees, touch 6"

15 Thrusters 135/95lbs

15 Burpees, touch 6"

15 Thrusters, 185/115lbs

10 Burpees, touch 6"

AMRAP Thrusters, 205/135lbs

3 reps at 205. Had two failed reps. 😡

Burpees were MUCH better. Stayed calm. Stoked bout that part. 

+

rest 2 min

Row 7500m for time:

28:43.7, 1:54.9 avg/500

+

rest 2 min

Row 10 min @ Z1-Z2

2:00/avg. 2500m

+

Ido Portal Locomotion Routine

Complete. 

160120

Wednesday- Mixed Tester MAP + Aerobic Finish

3 rounds for time:

Run 800m

20 Pistols alternating

11:45

rest 4 min

3 rounds for time:

30 Power Snatch, 75#

30 Box Jump Overs, 24”

30 GH Sit Ups

15:32

rest 4 min

3 rounds for time:

100 Double Unders

50’ HS Walk

9:00

+

Row 2000m @ 1:58/500m

Complete.

Worked on some handstand walks with free standing hspu. And some L sit to press on paralettes. Very close. 

160119

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete. 

+

10 min movement specific warm up/speed prep

Complete. 

+

For time

10 Box Jumps, 30”

25 Thrusters, 95#

10 Box Jumps, 30”

25 Burpees

10 Box Jumps, 30”

rest 10 min

x 3

**Goal is sub 3:00

1: 3:16

2: 3:11

3: 3:21 (3 missed reps on box jumps)

Jello legs. No excuses. See below. 

👊

+

after full recovery

2 sets

Double KB Single Leg RDL @ 3030, 10/leg

V-Ups, 20 reps

Complete with 44's.

160118

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 3 x 3.3.3.3, rest 15 sec + 2 min

250: 3.3.3.3

260: 3.3.3.2

260: 3.3.3.2

+

60 sec AMRAP Power Snatch, 205

30 sec rest

60 sec AMRAP PS, 185

30 sec rest

60 sec AMRAP PS, 135#

30 sec rest

60 sec AMRAP PC to OH, 115#

5.

7.

15.

16

+

4 rounds for time:

50’ OH Walking Lunges, 185#

15 GH Sit Ups

15 HSPUs - open standard

18:53. 

My goal was 12-13 min. Did Oh walking lunge with axle bar. Broke too much with walking lunges. 

+

rest 2 min

Flight Simulator- Unbroken Reps for times- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

11:28

+

Air Bike- 10 min- build from Z1→ Z2 off feel

Z2 came quick today. 126 cals. 

160117

Walk, mobility, bike

160116

Comp

160115

W7

Friday- Snatch Battery EMOM + Snatch + Tester + Cyclical

A. 50 Good Mornings @ 3030 w/ 95#

Complete. Sets of 5. 

+

Row 1000m for time:

3:07.3

+

rest 2 min

Row 10 min @ Z1-Z2

1:56 avg/500m

2585m

+

Ido Portal Locomotion Routine

Complete 

160113

Wednesday- Mixed Tester MAP + Aerobic Finish

3 rounds for time:

Run 400m

15 Power Snatch, 75#

15 Bar-Facing Burpees

10:04

rest 4 min

3 rounds for time:

30 Wall Ball, 20#

30 Box Jump Overs, 24”

30 KB Swings, 53#

12:43

rest 4 min

3 rounds for time:

100 Double Unders

50’ HS Walk

11:32

+

Row 2000m @ 1:58/500m

+

HS walk practice

3x50' UB

160112

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

+

10 min movement specific warm up/speed prep

+

For time:

21-15-9

Thrusters, 95#

Pull Ups

2:17

rest 10 min

For time:

15-12-9

Power Clean, 115#

Burpees

2:56

rest 10 min

for time:

Row 750m

2:26.7

Went out too fast. 1:33.6 for first 500, :53.1 last 250

Thought I could keep that 1:30. 😁

+

after full recovery

2 sets

Double KB Single Leg RDL @ 3030, 10/leg

V-Ups, 20 reps

Complete. 35's. Better movement on both. 

160111

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 3 x 4.4.4, rest 15 sec + 2 min

240: 4.4.4

250: 4.4.4

257: got every one, but last rep. Lost focus  4.4.3

+

60 sec AMRAP Power Clean to OH, 255

2 reps

30 sec rest

60 sec AMRAP PC to OH, 205

5 reps (should've been 6) got out position and missed one jerk

30 sec rest

60 sec AMRAP PC to OH, 185#

9 reps

30 sec rest

60 sec AMRAP PC to OH, 135#

13 reps 

+

7 rounds for time:

7 Front Squats, 205#

7 Deficit Strict HSPU’s, 5”

14:38

+

rest 2 min

Row 1000m @ 1:52/500m

3:41

rest 2 min

Row 1000m @ 1:52/500m

3:36

A little ahead of 1:52; row just felt great today. 

+

Air Bike- 10 min- build from Z1→ Z2 off feel

148 cals

Did L sits and handstand progressions afterwards.