August 14-18

Aug-14
AM
Row - 3 x 10sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
Rest 5-10min (as needed for full-recovery)
+
Row - 30min TT
*report:
-average pace
-total distance
-peak HR
-avg HR
+
Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Row 10 sec efforts- fastest I saw was 1:20 again
+
30 min-
7355m
2:02.4/500m avg
peak HR about 170
Avg HR about 162
**getting a new HR monitor that tracks avg and stuff better. My current one doesn't so I just have to look at it

PM
CSA
+
A. Hang Squat Clean (above knee) x1 + Front Squat x2 - build to tough complex; rest as needed
B. 2" Deficit Snatch Pull - 3 x 3; rest 3min (build
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (build from 95#)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 5 x 25m; rest as needed (200# loaded)
+
CSR

A. built to 245 felt solid but kind of slow on hip extension, feet having a hard time leaving the ground.
B. 205, 215, 225 
D. 95, 105, 110, 115, 115#  L side still weak right off the shoulder.
E. Done felt good.
Aug-15
AM
AD - 20min @ EN2
...on the top of every ODD min: 5 Rebounding BJ @ 20"
...on the top of every EVEN min: 10 WB
+
Rest 3min
+
AD - 20min @ EN2
...on the top of every ODD min: 20 DU
...on the top of every EVEN min: 5 Burpees (2012 standard)

Complete felt good kept Bike around 52 RPM.  HR was pretty high about 160avg probably

Aug-16
Rest

Aug-17
AM
20min Running Intervals 100m Run @ 85-90% / 15sec Rest (do not let HR exceed 160 BPM, rest-walk any time HR goes out of zone)
20min AD @ EN2
20min Row @ EN2
20min Choice Cyclical (Ski if available)
*use Elevation mask for AD/Row
+
Mobility - 30min

Done. Assault bike this morning at the gym about 50RPM avg w/ mask. Row about 2:20/500m
Last 20 min mixed run bike and row.  Bike about 53-54RPM, Row about 2:11, Run 800m in 4 min.
Ran first 20 min maybe a little hard.
Haven't recovered from this like in the past.  Legs are really sore and tending to cramp some
PM
CSA
+
A. BB Push Press/Push Jerk/Split Jerk - 15min practice/mechanics work (singles only, work form blocks)
B. Power Clean - 2 moderate reps on the min for 10min (increase load 10# across, foucs on receiving position)
C. Pause Front Squat (1sec) - 3 perfect reps on the min for 10min (225 across)
D. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 10min (245 across)
E. Seated DB 2arm Neutral Grip Z-Press @21x2 - 3 x 8; rest as needed
+
CSR

A. Up to 225 for split jerk
B. 195 x 4, 205, x 3, 215 x 2, 225 x 1 felt great on these, strong and fast
C. complete felt heavy, core was having to work hard
D. Complete, hammies were feeling the FSQ on this.
E. 25#, 35#, 35#

Aug-18
10min General Warm-up
+
Row - 8 x 100m @ 2k pace minus-2; rest 60sec
+
Row - 2k @ 2:00/500m pace (target 8:00.0)
Rest 60sec
x3
+
Mobility - 30min

8 x 100m- about 1:47/500m
Complete.  All under 8 min just b/c I would start off first 30 sec kind of fast.  This was really tough but glad I completed it.  didn't think I was going to complete it when I got started b/c my legs were pretty sore
PM
CSA
+
Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (increase load 10# total
+
40min EMOM
Min-1 - 10 KBs (2p, Russian) + AD @ EN2 for remaining time
Min-2 - 6 Burpees + AD @ EN2... (open 2012/2013 standard)
Min-3 - 25sec HS Hold on Wall + AD...
Min-4 - 30 Double-unders + AD....
+
Postural Program

Done w/ 110# on top.  Harder than last time b/c legs still haven't recovered.
+
40 min.  Complete and got back to AD every time but felt worse than last time.  Going to try to eat a lot tonight and maybe take an ice bath to try to recover a little more. I guess it was that run monday but I'm sore.