170119

Thursday

A.M.

30 min early A.M. Walk with Jen or by yourself, no headphones, no phone, no distractions

A good start to the day.

P.M.

Paddleboard or Flow Yoga

Hot yoga was awesome.

170118

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min Back Rack Yoke Carry, moderate/light load

1 min Skip Rope

1 min 30 sec lateral sled drag each direction

Complete. Yoke 305. Sled 205 on top. 

+

4 sets

10-12 Straight Leg Raise on Stall Bars

20 sec Handstand Hold on Paralletes with head about 2” below height of paralletes

30-40 sec Free Standing HS Hold- **kick up to rig post and use that for assistance with balance

Complete. 11 SLR across. Much better movement.

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

A. Snatch Balance, 1/min for 8 min **start @ 75% 1RM Snatch and build but perfect technique
280 within 8 min. Wanted to do one more. 285. Felt solid. Know I've got 300 for sure.

B. Deadlift build to a tough 10, not 10RM
405x10, 425x10. 
Built up in 5's. Stopped there

+

20 sets of 5 Unbroken CTB Pull-Ups for time:

4:09

Rest to full recovery

30 reps of Shoulder to OH, 225# for time:
3:03
10, 8, 7, 5

+

Row 750m @ 97%, rest 10 min x 3
Holy lactate.

170117

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 30 sec @ high aerobic effort

Rest 30 sec

X 14

Rest 4 min

Row 30 sec @ high aerobic effort

Rest 30 sec

X 14 sets

Bike: 11.5 cal avg

Row: 1:37.4 avg/500m

+

4 sets

30 sec Side Plank off GH Machine

5 DB Windmills each arm, both legs straight throughout

5 Jefferson Curls @ 2020 tempo, 20-25#

Complete. 50# windmills. Axle bar j curls.

Ended with some ring swings. I'm just gonna add these before and after sessions to make sure I perfect that timing. 👍

P.M. Oly Density Skill + MAP 2 Mixed

A. Squat Clean & Jerk, 1/45 sec @ 60-70% for 5-10, 1/60 sec @ 70-80% for 5, 1/75 sec @ 80-90% for 5
205x3, 220x2, 230x2 240, 250, 255, 260, 265, 275, 285, 290, 295, 305

+

4 sets

60 sec Alt DB Snatch, 55#

60 sec rest

60 sec Bike @ 10 min TT pace -25-50 Watts

60 sec rest

60 sec 12 Toes to Bar + DB Thrusters, 35#/H

60 sec rest

60 sec Row @ 2k pace + 5-10 sec

60 sec rest

60 sec Burpee Box Jumps, 24”

60 sec rest

DB snatch: 27, 28, 28, 30
Bike: 20.0 cals, 20.3, 19.5, 19.6
(12 T2B) + DB thrusters: 23, 23, 23, 23
Row: 294m, 294m, 292m, 293m
BBJ: 19, 19, 18, 19

Breathing gettin better🙌

170116

Monday

A.M. IGT (longer cyclical pieces)

3 sets @ consistent steady pace

5 min clock

Run 400m

45 Double Unders

Rest 2 min

5 min clock

Row 20 Cals

10 Burpees over Erg

Rest 2 min

A1: 2+0
B1: 3+0

A2: 2+0
B2: 3+0

A3: 2+0
B3: 3+2 cals

P.M. Gym Warm up + Snatch Int + Cl&J Int + Front Squat + Sport Skill/Vol

3 sets

12 GH Sit Ups

35 Double Unders

6 banded Pistols/leg w/ 2 sec pause in bottom **lateral to the band, I want band around knee pulling your knee across your body which will force you to work harder to keep knee over toe.  Ex: If you’re doing pistol on R leg, band should be on rig on your left hand side **let me know if this doesn’t make sense and I’ll send you a vid

Complete

+

A. Squat Snatch, build to 1RM in 12 min
260. 
Took a risk. Knew I could hit 265. Went for 270. Very close.

Rest 5 min

12 min AMRAP

75 Power Snatch, 75#

75 Wallball, 20#

75 Cal Row

**goal is 225+ reps
252 reps (27 power snatch)

+

B. Muscle Ups, 1 x Max Unbroken
13. Wanted 18. Gotta get better with timing, on longer straps.
No excuses. 🙌 Gonna start incorporating some ring swings into my warmup. Nothing overkill. 👍

+

10 min EMOM

1st- 30 sec Burpees

3rd- 30 sec Double Unders w/ Zeus

Burpees: 15, 14, 14, 14, 14
DU with Zeus: 35, 35, 40, 40, 41

170114

Saturday

A.M. Ski + Bike + Core

Ski 15 min @ smooth effort

Bike 15 min @ smooth effort

Ski: 1:59.8 avg/500m, 3755 m
Bike: 203 cals, 300-330 watts avg, 9371m
Smooth. 👌

+

3 sets

5 Straight Leg Raises on Stall Bars

35 sec Hollow Hold

12 Straddle V-Ups

45 sec Sorenson Hold

Complete. 1:1 work/rest.

P.M. Press int + MAP 6 (7/7)

5 rounds for time:

7 Power Snatch, 155#

7 HSPU’s

14 Pistols

**goal is 7 minutes

6:13

Rest to full recovery

7 min @ high consistent effort

21 Wallball, 20#

21 Toes to Bar (start w/ 7’s)

4+21 wall balls

Rest 7 min

7 min @ high consistent effort

21 Cal Row

7 Muscle Ups

3+7 cals

170113

Friday

A.M. Row 10 sec + 20 sec + 2000’s + Core/Pulling Static

(yes, same as last week.  Want this session to get easier as progression- full effort on sprints trying to increase speed but keep 2k’s the same as last week, don’t sprint out even if feeling it)

Row 3 x 10 sec MAX EFFORT, rest 2 min

1:18, 1:17, 1:17 peak

+

Row 3 x 20 sec MAX EFFORT, rest 2 min

1:21.3 avg, 123m

1:20.6 avg, 124m

1:20.6 avg, 124m

+

Row 2000m @ 5k pace, rest 90 sec x 2

7:11.6, 1:47.9 avg/500m

7:13.6, 1:48.4 avg/500m

+

5 sets

Hollow Hold 45-60 sec unbroken **hold light DB b/w feet if possible

Rest as needed

Chin Over Bar Hold 20-30 sec

Rest as needed

Set work time 2:30/rest 3:00

Hollow hold with 22.5#: 60, 60, 60, 60, 60 (really tough)

Chin over bar hold: 30 across

P.M. Snatch Int + Snatch Pulls + Back Squat + SL Vol/UB Pulling

Snatch Warm up

2-3 sets

3 Snatch Grip RDL’s

3 Snatch High Pulls

3 Muscle Snatch

3 Sotts Press

3 Snatch Balance

3 Hang Snatch

Complete

+

A. Below Knee Hang Muscle Snatch, 3 x 3, rest 90 sec *moderate load, fast turnover, strong shoulders

155 across

B. Squat Snatch, build to 3RM TnG

250x3

C. Snatch Pull from Below Knee, 3 x 3 reps, rest 2 min **85-100% 1RM- good positions, good hip extension, strong shrug

265 across

D. Back Squat, 3 x 3, rest 2 min **425# across

Complete

+

8 min AMRAP

8 Thrusters, 115#

8 CTB Pull-Ups

8 Burpees over Bar- lateral

7+0.

170112

Thursday

A.M.

30 min early A.M. Walk with Jen or by yourself, no headphones, no phone, no distractions

Complete. By myself. Just focusing on breath and being aware.
Meditated afterwards. Gratitude. 🙌

P.M.

Paddleboard or Flow Yoga

Yoga tonight at 7 pm