AM - Swimming Laps
25 meter Swim/Front Crawl @ high effort every minute x 20 mins
(5 min rest)
300 meter Front Crawl @ high effort x 1 set
Done in P.M. on vacation so had to get strength work in first. Swim was not exact measures so for the 300m I just swam for 7:30 b/c I figured that's about what it would take.
PM - BSq int sets + Deficit DL's + GH Raises + SL int
A. Back Squat @ 40X1, 2-2-2-2, 4 min - all tough sets, full depth, follow tempo
B. Deadlifts @ 11X1, 1 rep per min x 5 mins - heavy, stand on 4" elevated platform
C. GH Raises @ 20X0, 6-8 reps x 5 sets, 2 min
D. OH Barbell Walking Lunges, 4 reps per min x 10 mins - all tough sets
A. 315, 335, 355, 375. Probably shouldn't have counted 315 but I haven't even hit 375 for a single in a while so I was pleased. Felt pretty good, kept tempo.
B. 365, 385---> tough, wanted to try to hit 400 but 385 was tough and couldn't go up.
C. 10#, 20#---->
D. 135, 135, 155, 155, 165--->
Felt pretty good this morning, was somewhat worried b/c I had to do it early am on vacation but felt good.
Saturday - MAP Low %'s (30-->75 mins)
45 minutes @ 75%/moderate effort - wear a HR monitor:
(1.5 mile Run buy-in)
25 cal Rowing
50m Bear Crawl
100m Farmer Carry @ 24kg/arm
25 cal Rowing
50m Walking Lunges
100m Overhead Barbell Carry @ 65lb
About 13 min on 1.5 miles, don't remember.
3 + Row + Bear Crawl
HR stayed about 150 throughout today. Little cooler here than it has been on the last few plus these are easier movements I think. Everything felt good, shoulders burned on Farmer's Carry and OH Carry. Went a little wider than press grip on OH. First set did press grip and felt a little overextended in lumbar.
About 13 min on 1.5 miles, don't remember.
3 + Row + Bear Crawl
HR stayed about 150 throughout today. Little cooler here than it has been on the last few plus these are easier movements I think. Everything felt good, shoulders burned on Farmer's Carry and OH Carry. Went a little wider than press grip on OH. First set did press grip and felt a little overextended in lumbar.
Monday
AM - SN int + C&J int + GH Raises + Squat stamina
A. Squat Clean. Front Squat, 1.1 - work to a tough set
B. Power Snatch, build to a tough triple - drop each rep
C. GH Raises @ 40X0, 4-5 tough reps x 10 sets, 1 min
D. touch n go Squat Snatch @ 95lbs, 15 unbroken x 5 sets, 2 min b.t
A. built up to 300. Pumped about this b/c I haven't hit a 300# clean in over 2 years. Not to mention we've only been doing cleans 1x/week and lots of aerobic work.
B. 195, pretty shot after cleans and was just catching lower than I wanted, might could have gone higher but had to move on.
C. 10#/set for 5's. Got tough at the end.
D. seconds- 41, 50, 52, 47, 45... this was BRUTAL. All unbroken but man it was tough. Grip was smoked at the end I could barely hang on. Last 2 sets felt like lactate training, I tried to speed up to save my grip. Fell out after the last set and was wheezing on the ground and couldn't get comfortable for a while like I did a 500m row TT or something.
A. built up to 300. Pumped about this b/c I haven't hit a 300# clean in over 2 years. Not to mention we've only been doing cleans 1x/week and lots of aerobic work.
B. 195, pretty shot after cleans and was just catching lower than I wanted, might could have gone higher but had to move on.
C. 10#/set for 5's. Got tough at the end.
D. seconds- 41, 50, 52, 47, 45... this was BRUTAL. All unbroken but man it was tough. Grip was smoked at the end I could barely hang on. Last 2 sets felt like lactate training, I tried to speed up to save my grip. Fell out after the last set and was wheezing on the ground and couldn't get comfortable for a while like I did a 500m row TT or something.
PM - Upper EMOM
Regional Event 5
+
21,15,9,6,3 for time:
Strict HSPU
Bar Facing Burpees
Event 5- 5:10, should have been sub 5. Hesitated before jumping up the rope on the last 2-3 reps.
rest about 8 min
8:16 on part 2. 21 HSPU's UB easy, then it was 5's and 3's after those burpees, burpees were slower than needed to be.
Event 5- 5:10, should have been sub 5. Hesitated before jumping up the rope on the last 2-3 reps.
rest about 8 min
8:16 on part 2. 21 HSPU's UB easy, then it was 5's and 3's after those burpees, burpees were slower than needed to be.
Tuesday - MAP Low %'s (30-->75 mins)
45 min @ 75%/moderate effort - wear a HR monitor:
(1.5 mile Run buy-in)
60 cal Rowing
max distance hand stand walk (stop if more than 50ft)
60 sec right side bridge
60 sec left side bridge
13 min 1.5 mile run
3 + Row + HS Walk + 60 sec bridge..
Bridges were tough especially on left side. Even broke once.
HS Walk were 12-15m each time
Wednesday
AM - SNB + OH int + DL mod emom + Step-up/stamina
A. Snatch Balance, 2 reps per min x 10 min - start @ 155lb, add 5 lb per min
B. Push Press, work to a single
C. Deadlift @ 20X0, 1 tough reps per 30 sec x 10 mins
D. DB Russian Step-ups onto 20” box holding 40/hand, for time:
21/leg
15/leg
9/leg
A. Done up to 200#, working on speed but still fairly slow
B. 245, missed 255. Lock out didn't feel strong.
C. 365, 385, 395, 395, 395, -, 365----> felt really heavy, I guess I started too heavy.
D. 7:05 total time, 21's done in like 2:45 this was tough. Again w/ 45#'s b/c I don't have 40's.
A. Done up to 200#, working on speed but still fairly slow
B. 245, missed 255. Lock out didn't feel strong.
C. 365, 385, 395, 395, 395, -, 365----> felt really heavy, I guess I started too heavy.
D. 7:05 total time, 21's done in like 2:45 this was tough. Again w/ 45#'s b/c I don't have 40's.
PM - MAP (30/30)
5 sets @ high effort:
30 sec Thruster @ 65lbs
30 sec rest
30 sec Shuttle Running
30 sec rest
30 sec Power Snatch @ 65lb
30 sec rest
30 set Shuttle Running
30 sec rest
30 sec Burpee to 6” OH
30 sec rest
30 sec Shuttle Running
30 sec rest
15 thrusters/set
3 trips/run
12 Snatches (some power some muscle)
10 Burpees/set
Got tough on the last 2 sets. Felt pretty good though. Low back was starting to get tight.
15 thrusters/set
3 trips/run
12 Snatches (some power some muscle)
10 Burpees/set
Got tough on the last 2 sets. Felt pretty good though. Low back was starting to get tight.
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