Up to Aug 4 Training

Jul-31

AM

Row - 3 x 1k; rest 30sec (30min TT pace minus 4sec/500m)

Rest - 2min

x2 Rounds (6k total)

+

Mobility - 30min

Done, held about 2:02/500m pace.  Felt good

PM

A. 2 Position Hang Squat Clean (high hang + below knee) - 1 moderate complex every 90sec for 10 sets

B. Snatch Pull - 4 x 3; rest 2:30 (mod-heavy across)

D. Pressing Snatch Balance - 5 x 3; rest 2min (light, hold bottom of squat 2 full sec)

E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 20m; rest as needed (add load to tolerance)

+

CS - Recovery

A. built up to 205 I believe, will get better at posting day of so I won't forget

B. 205, 225

C. built up to 95#

E. w/ 180# on yoke

Aug-1

AM

10min AMRAP @ EN3 (160-170 BPM)

20cals Row

10 Burpees

15 WB

30 Double-unders

Rest 5min

10min AMRAP @ EN3

20cals AD

10 Box Jumps @ 20""

10 TTB

10 Russian KB Swings @ 2p

3+ 6

3 + 8

Felt better than expected.  All unbroken.  Kept row A 1050 Cal/hour and Bike at 60 RPM

Aug-2

Rest

Aug-3

AM

AD/Row/Ski/Run - 75min @ EN2

+

Mobility - 30min

Done, did 10/10/10 x 2 then 5/5/5 of Row/Bike/Run.  First 35 min w/ training mask.

Training mask kept row @ 2:17/500m and Bike at about 52RPM w/ Air Dyne at home.  Mask off stayed around 2:11/500m on row and 60RPM.  Run was also faster w/o mask.

PM

CS - Activation

+

A. Power Clean x1 + Squat Clean x1 - 8 sets of the complex; rest as needed (increase load by 10% from last week)

B. Pause Front Squat (1sec) - 3 perfect reps on the min for 6min (205-225# across, perfect positions)

C. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 6min (225-245# across, perfect positions)

D. BB SNATCH Grip OH Carry w/ Double-banded KBs - 4 x 25-30m; rest as needed (use BB w/ very light KB's)

E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 20-25m; rest as needed (add load to tolerance)

+

CS - Recovery

A. built up to 245.  Felt solid.  185 x 2, 205 x 2, 225 x 2, 245 x 2 sets

B. 205 x 2, 215 x 2, 225 x 2, felt good and strong

C. 225, 235, 245, 2 sets each. felt good.

E. 180# on top

Aug-4

Row - 2k @ 30min TT pace minus 3sec

Rest 60sec

x3

+

Mobility - 30min

8:09.1

8:08.9

8:07.5

PM

Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (sled + load = bodyweight)

+

36min 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 Progarm

Complete.  Felt MUCH better than last week.  I think last week was just tough being first week w/ sled and getting back from games.  Felt good today!