Aug 27- Sept 2

AM
General warm-up - 10min
Specific Prep / DROM - 15min
+
Hill Run - 4 x 300m @ 85-90% effort; rest = walk to bottom of hill
Rest-walk 4min
x2 Rounds
+
Run - 10min @ EN2
Walk - 10min @ EN1

Complete, felt good.  Had to jog most of the way back down to get less than 4 min rest.  Was trying to take about 2:30 rest.  Hill wasn't super steep

PM
CSA
+
A. BB Split Jerk (blocks) - 1 rep every 75sec for 10 total reps @ 205-225# by feel
B. Rings Muscle-up - 15min tech/mechanics work, non fatiguing
C. Wtd. Vest Strict CTB Pull-up - 8 sets of 3 UB reps NOT for time (10#)
D1. Wtd. Vest Wall-facing HS Hold - 5 x 40sec; rest 30sec (20#)
D2. Headstand Tripod - 5 x 10sec; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

A. Complete, still no blocks
B. Didn't have rings, did strict L MU's
C. Done w/ 20# vest, rested less than a min b/w sets
D1. Completed, hard as usual
E. Done
Aug-28
AM/PM (choice)
10min General Warm-up
+
Row - 4 x 100m @ maxmail effort; rest 2-3min (complete recovery)
+
Row - 3 x 750m @ 2k pace-2sec; rest 2min
Rest - 4min
Row - 3 x 500m @ 2k pace-2sec; rest 60sec
Rest - 4min
Row - 3 x 250m @ 2k pace-2sec; rest 30sec
+
Postural Program

DNF'd.
4 sprints @ about 1:19/500m
+
2 by 750m @ pace then couldn't hold after that, tried one more 750 then a 500m and couldn't hold even 1:52
Aug-29
AM
CSA
+
A. Squat Clean from blocks (above knee) - 5 x 1.1; rest 2min (205-225# across, focus on receiving position)
B. 2" Deficit Snatch Pull - 3,3,3; rest 3min (90% of heaviest set from last week across)
C. Bnk Snatch Push Press (from blocks) - 3 reps every 90sec for 6 sets (mod across)
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (heaviest set from last week across)
E. Bar Hanging L to V - accumulate 20 total reps
+
CSR

A. Position on pull always feel weird from blocks, other than that felt good.
B. done @ 205
C. up to 165#
D. @ 115#
E. you saw these, pathetic
Aug-30
Rest

Aug-31
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 30min @ EN2 pace
*this should be a straight run, not interval based
+
10-15min Choice Cyclical Flush
Mobility - 15min

Done, HR monitor was all over the place.  Pace was about 8:10/mile

PM
CSA
+
A. Power Clean & Jerk - 4 x 1 (build to 2% heavier than last week) + 4 x 1 (2% heavier than last week); rest as needed
B. Front Squat w/ Chains - 2,2,2,2; rest 3min (increase bar load; fast)
C. Deficit Clean Pull (2")- 2,2,2,2; rest 3min (mod-heavy, fast)
D. KB 1arm 1/2 Kneeling DB Press @21x2 - 4 x 6 ea arm; rest as needed (build)
E. Strict TTB w/ band behind back - 4 x 10; rest as needed
*try to set this up like a stall bar
+
CSR

A. @ 225
B. heaviest set was 275 + chains
C. Up to 305 felt good
D. up to 45#
E. very tough
Sep-1
AM
10min General Warm-up
+
Row - 4 x 200m @ 2k pace minus-6; rest 60sec
+
1k Row @ 30min TT Pace plus+4
20 Air Squts w/ 20# vest
40 Double-unders
Rest 60sec
x2
+
1k Row @ 30min TT Pace plus+4
15 KB Swings @ 2p (hybrid Russain/American)
10 Burpees
Rest 60sec
x2
+
10-15min Choice Cyclical Flush

All about 5:20/set.  Felt good on everything

PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Bar Muscle-up - 3 on the min for 8min
B. K.CTB - 3-4 every 30sec for 10 sets; rest 5min x2 rounds
C. Wall HS Hold (not Wall-facing) - 4 x 60-90sec; rest as needed to complete UB
D. Wall Tripod Headstand - 4 x 25-35sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
+
Postural Program

A. Done, no problem
B. done, no problem in difficulty but could feel laxity in bottom position on L side
C. 60 sec/set really tough, just as hard as wall facing to me.
D. done, no problem
Sep-2
Rest...and go from here