tues 31 july 2012

5am- 30 min AD
recovery aerobic hr bw 130-155
HR kept around 144, took 10mins to get it there so only 20 min at 144

10am
 on the min for 10 min 
2 power clean 255
complete-felt kinda heavy today-shoulders not warmed up enough, TnG on last 2 sets

pm- 

10 min amrap @80%
Farmers carry 2 pood 50 meters
Slow heavy sled drag 50 meters
25 meters single arm OH 2 pood KB carry down (switch hands back)
Rest 5 min
10 min amrap @80%
row 250m
30 meter bear crawl
front rack KB hold 30 seconds 1.5 pood
rest 5 min
10 min  @ 80%
SB carry up/down flight of stairs
5 SB clean
100m jog
-wore a weight vest on all sets, 5-6 rounds on 1st, 4 rounds on 2nd, 5-6 rounds on 3rd
(front rack KB hold is the fucking worst thing ever)

mon 30 july 2012

am- map rowing progressive
5 min row @ bw in watts
+
1 min @ 80%
rest 30s x 8
+
rest 5 min 
+
1 min @ 85%
rest 30s x 6
+
rest 3 min
+
1 min @ 90% 
rest 30s x 4
+
5 min row @ bw in watts

pm- squat + prowler + UB volume work

A1. 4-6 front squat @ 50X0, ; rest 20s
A2. 4-6 back squat @ 50X0; rest 20s
A3. 15 GH raises @ 2020; rest 4 min x 3
B. 50 ring hspu for time- 7 toe thru rings every time you break
D. Prowler heavy and slow 100m @ grinder pace; rest 5 min x3



A1. 225, 275, 305
A2. 225, 275, 305
A3. 12-15 reps-good burn
B. 11:01 ( 10, 9, 8, 6, 5, 5, 5, 2,)
C. huge burn, one break at about 75m on last set for 10s

sun 29 july 2012

lots of shoulder mobility-very sore and left sh. is pretty messed up today, icing/massage in order today

sat 28 july 2012

am-
A. build to 1RM OHS
B. 100 OHS @ 135 for time
C. 12 GH raises; rest 90s x 3
A. 275-did snatch balances up to 265, not feeling strong in the hole
B. 11:01
C. complete


pm

3 minutes @ 80%:

5 Thrusters @ 45lbs

5 Burpees

5 Box Jumps @ 24″

rest 2 minutes

3 minutes @ 80%:

5 Hang Squat snatch @ 75lbs

5 L Pull-ups

20 Double Unders

rest 2 minutes

3 minutes @ 80%:
10m yoke carry

5 strict pull ups

5 KBS-1.5pd

10 GHD Sit-ups

rest 5 minutes

Repeat 3X (3 times through all amraps)

fri 27 july 2012

5AM
20 min AD @ 80%
+
20 min stretching/smfr

4pm

3rds for time
25 Kbs 2pd
25 burpee

time- 6:31- felt OK afterwards, but dug in pretty hard on last set of burpees, 
unbroken swings x 2 sets, then 19/6 on last set-grip the limiting factor 

thur 26 july 2012

off-mobility

wed 25 july 2012

10am

5 min run @ 85%

rest walk 3 min x 5

1120-1200m per set

3:30 pm

5 min easy swim practice-bi-lateral breathing

+

200m swim @ 90%

rest 90s x 5

+

rest 5 min(consume cho/bcaa)

+

200m swim @ 90%

rest 90s x 5

+

100m kick board cool down

all under/around 5 mins, at first thought oh fuck 90s isn't going to be long enough, but i felt great during the swims, tried to pick up the pace on last 100 of last set and finished in about 4:20/4:30, farthest i have yet to swim to date, pretty stoked about this..

tues 24 july 2012

5 am-
5 min z1 AD
+
30s AD @ 85%
30s AD @ 50% x 40(rest 3 min between 20/21, consume bcaa/cho)
+
5 min z1 AD
328cals first 20min
304cals 2nd 20min
-felt great breathing wise, got a little dizzy starting out on second set, but went away, drank lots of fluids after, getting really hot and muggy in south florida

10:00am
build to tough double hang power clean-no break bt reps
+
for time:
10 HPC-185
10 HPC-205
10 HPC-225
10 HPC 245
built to 265 in about 5 mins
8:15, split them up into smaller sets with shorter rest periods, it hurt but, felt recovered pretty quickly after, fucking heat is getting brutal, sweat everywhere..

4pm
amrap in 20 min @ 85%
400m run
15 wallball
10 ring dips
6 rounds + 100m, very easy, all unbroken, 1:45 pace on runs, very hot outside..
+
rest 10 min(bcaa+gatorade)
+
amrap in 20 min @ 85%
500m row
30 DU
10 split jerk-alternate feet-95#
5 rounds + 3 split jerk, still feeling great, but feeling the heat for sure, not digging in, no "feeling" of lactate
+
rest 10 min(bcaa+gatorade)
+
amrap in 20 min @ 85%
20 AD cals
7 ring dips
3 stone ground to shoulder
9 rounds, felt the best on this one

mon 23 july 2012

10 am-

5 min row @ bw in watts

+

500m row @ 80%

rest 2 min x 10

+

5 min row @ bw in watts
1:53.4 (98 bpm)
1:53.8 (116 bpm)
1:53.8 (120 bpm)
1:53.4 (120 bpm)
1:52.1 (125 bpm)
1:49.1 (120 bpm)
1:48.1 (120 bpm)
1:47.0 (140 bpm)
1:45.7 (156 bpm)
1:43.3 (160 bpm)

pm
A. back squat 10,8,6 @ 2131; rest 2 min
B. 400m sled drag @ 185 for time
C1. 20 unbroken pullups; rest 10s
C2. amrap P-hspu; rest 1 min x 5
A. 315, 335,355
B. 12 mins, felt terrible, very painful in the legs, breathing was fine
C1. all unbroken in 20s
C2. 10,9,5,5,5

sun 22 july 2012

rest day

swim easy kickboard 20 min
+
mobility

sat 20 july 2012

for time
50 row cals
50 push press 95#
50 KBS 55#
50 front squat 95#
50 toe 2 bar
50 burpee
50 KBSN 55#
50 OHS 65#

fri 19 july 2012

pm

power snatch TnG tech work
+
A. 3 TnG squat clean/7 parallete HSPU; rest 90s x 10(start at 205 and build)
205x2,215x2,225x2,235,245,255,265
P-HSPU were tough, had to start kipping after set 4
+
2 sets:
10 OHS 155
10 over box jumps-24in
10 TnG power clean 205
rest 5 min

wed 18 july 2012

am-recovery 45 min session

pm
15 min warm up swim-stroke practice-breathing
+
100m free
rest 1 min x 10
+
5 min cool down kick board

tues 17 july 2012

am-
30 min z1 AD
+
+ 3 sets;
25m prowler-heavy-slow
rest 4 min
+ 50 ghdsu
+
3 sets
50m sled walk-light-slow
rest 2 min

pm

5 sets:
12 ring dips
12 push press 135
12 back squat-135
12 box jumps-24in
12 toe 2 bar
12 wallball shots
rest 3 min on AD

mon 16 july 2012

recovery week 16-22july

10am
45 min recovery session-
15 min easy AD
+
30 min
stretching/SMFR

pm
A. 3 TnG power clean; rest 90s x 10-build per
B. 15 burpee; rest 90s x 3
C. 10 CTB; rest 90s x 3

sun 15 july 2012

30 min recovery session-
AD
mobility

sat 14 july 2012

full rest day

fri 13 july 2012

4:45pm


filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

thur 12 july 2012

active recovery-

swim 30 min easy

wed 11 july 2012

10am

CPE
A. build to 1RM power clean/power jerk
+
emom for 20 min
2 TnG pc/pj @ 75% 1RM
8 CTB pullups
+

4 pm
3.7mi (6km)easy bike to gym
+
5k row:
every 1k perform 20 HSPU
+
3.7mi (6km)easy bike home

tues 10 july 2012

4:30 PM

3 sets:
2:00 clock
400m run 1:15/below
amrap power snatch 75#
rest 5 min
+
15 min bodyweight watt row

mon 9 july 2012

10 am

2:30 on clock:
500m row
amrap burpee jump to 1ft in time remaining
rest 4 min x 4

4 pm

A. 3 TnG squat clean emom x 6 min-heavy
+
for time-
10-8-6-4-2
deadlift 345
muscle up(sub-13 min goal)
8:15
then-
30-20-10
wallball(sub 20min goal)
toe2bar
14:12

sat 7 july 2012

10 min warmup run easy pace
+
200m sprint every 90s x 5
rest 10 min
200m sprint every minute x 5
+
5 min cool down jog

fri 6 july 2012

5 min BW watt row
+
 5 power snatch emom x 5 min
rest 10 min
+
3 rds
6 hpc 225#
50 DU
(2:45)
+
rest 10 min
+
5rds
6 fs 185
6 L-pullup
(3:40)

Wed 4 july 2012

AM
200m sprint
Rest 4 min x 4
Rest 8 min
100m sprint every minute x 5
Rest 8 min
15 min run easy pace

PM
45 min amrap
5 muscle up
5 hspu
250m row
10 front squat 115

Tues 3 july 2012

5 min to perform
1k row
Amrap box jumps 24in
Rest 15 min
5 min to perform
1k row
Amrap burpee
Rest 15 min
5 min perform
1k row
Amrap thrusters 75#

Mon 2 july 2012

AM
4 min row @ 1:55
1 min rest x 3
rest 2 min
4 min run
1 min rest x 3

PM
A1 4-6 BB bulgarian split squat @ 30X0; rest 45s
A2. 8 single leg deadlift @ 31X1; rest 3 min x 4
B. 30 push press unbroken-fast-95#; rest 90s x 3
C. with 20# vest
20ft rope climb
20 OHS-95#
rest 90s x 5