[Tuesday] 02.25.14 AM AD + PM Snatch Work

AM
[A] AD intervals
30 sec @ 90% (79-81 rpm)
Walk rest 30 secs x 30
Rest 3 mins every 10 sets

[B] CGB 5,4,3,2,1
135, 155,185, 205, 225

[C] Tricep Pull-down
3  sets of  6-8
120, 130,140

Rest 1 min

1 min AMRAP of tricep pull- down (100#)
18

PM
[A] 20 rep Benchmark
Power Cleans (155#)

1:19

Going heavier, went UB 8/4/4/4.

[B] Snatch Work
6 sets- every 90 secs- Snatch Pull + Snatch
#155

[D] Metcon
Run 400m
29 T2B
60 DU
18 T2B
50 DU
12 T2B
40 DU
Run 400m

14:50

T2B are difficult to link together. Need more practice with kipping all around.

[E] 50 Ab mat sit up
2:27

[Monday] 02.24.14 AM BS/Rower + PM Cleans

AM
[A] Back Squats
BS 30X1 x60% 1RM 3 sets of 2; rest 1 min
225
BS 30X1 x70% 1RM 3 sets of 2; rest 1 min
245
BS 30X1 x80% 1RM 3 sets of 2; rest 1 min
265

[B] Row 5K
19.58

PM
[A] Cleans
Build 1 10RM- TnG PC (max 5 sets)
145, 150,155,160, 165 x6

Forearms are burning. Last 2 on 160 were not pretty. Good form starting off. Need to work being consistent 

[B] 5 min EMOM
Clean Pull x1, HPC x 1, TnG Push Press x 3 (60% 1RM)
145

[C] Metcon
20 KBS (1.5pd)
40 DU
15 KBS (1.5pd)
30DU
10 KBS (1.5pd)
20 DU
5 KBS (1.5pd)
10 DU

4:14

[Friday] 02.21.14 AM Strength

AM

[A] Find 1 RM Strict Press
135, 145, 155

[B] Pendlay Row
6-8 x4; rest 2 mins
135, 135, 145, 155

1st time trying these got eight reps/ set

[C] For Time
20 Pull-ups

2:21

I hate pull-ups

[Thursday] 02.20.14 AM Squats + PM GRT

AM
[A] Find 1RM on Squat
135 x 5, 225 x 5, 275 x 3, 315 x 1, 335 x 1

[B] Weighted Dips
3 x 5 (#45)

[C] AD 30 minutes
Get off every 5 minutes and do 5 ab roll-outs

PM
GRT at Cumberland Park with RuckSack #40

[Wednesday] 02.19.14- Recovery

AM

40 minutes on the ski machine

[Tuesday] 02.18.14 - AM Row Intervals + PM Snatches

AM
[A] Deadlift 1RM 
135 x 5, 225 x 5, 315 x 3, 365 x 1 405 x1

[B] Row Distance
Row 3k @ 2:05/500m
Rest 1 min
Row 2k @ 2:04/500m
Rest 1 min
Row 1K @ 2:03/500m

2:01/500m [12.06.3]
1:56/500m [7:55.1]
1:42/500m [3:43.3]

PM
[A] TnG PS Cluster 
3.3.3 x 3; Rest 20 sec/rest 2 mins
Medium Load
115, 135, 155

Done- 155 was a good weight on the clusters

[C] 5 min AMRAP
12 HRPU
12 walking lunges

5+10

The HRPU were hard. TnG the first 3 sets, than chipped away at the other sets. More like a fish out of water.

[Monday] 02.17.14 PM Cleans

PM
[A] 8 min EMOM
PC (#205) x 2

[B] Floor Press 
3,3,3,3; Rest 2 mins
185,185,195, 205

[C] For Time
Run 400m
15 KBS (1.5pd)
25 Burpees
15 KBS (1.5pd)
x 2
Rest 6 minutes

4:33, 4:21

[Sunday] 2.16.14 Yard Work + PM Track Session

PM

[A] 20 Rep Benchmark
20 T2B

2:13

[B] TnG HC 2,2,2,2, rest 2 mins ( mid-thigh)
Keep Light and Fast
#155

[C] Press Cluster @ 12X2 3.3.3 x 4
Rest 4 minutes
105, 115, 125, 135

Got all reps. 135 got spicy on the end of the 2nd cluster.

[D] Track Session
200m (<:52)
1 minute plank
x 10

[Saturday] 02.15.14 - Savage Gulf- Stone Door

Write up to come

[Friday] 2.14.14 Strength + Metcons

AM
[A] Front Squat 30X1 5,3,3,3,3 Rest as needed
135, 185, 205, 220, 220

[B] 15 min AMRAP
9 HRPU
12 BJ (24")
15 Ab-mat sit-ups

Result: 8+ 31

Rest 5 mins

[C] 5 min AMRAP
7 Push Press (#115)
7 C2B Pull-ups

Result 4+7

[D] For time 100 DU
2:11

[Wednesday] 02.12.14 Double Cardio

AM

Ran 3 miles

PM

Row 5 mins @ Z1
+
Row 500m (1:45)
x 6
+
Row 2K @ Z1

1:43.9, 1:41.1, 1:42, 1:41.9, 1:42.2, 1:42.3

New Garage Gym

NEW GARAGE GYM

Before: Things thrown every where!

Awesome! Like a kid in a candy store.

[Tuesday] 02.11.14 Max Cal + Snatches

AM

[A] AD- Max- Cal in 10 minutes
204 cal

[B] Max Time on L –sit x 6

Rest 2 minutes

All :10- :12

Horrible experience, need some real work on body weight movements

PM

[A] 20 Rep Benchmark

OHS (#135)
1:58

Felt pretty good, and just lost the overhead at 16, finished up the 4. Want to be able to TnG these quick.

[B] 8 min EMOM

TnG Squat Snatch x 3 – add weight per minute
95, 115, 125,135

Stopped. Missed- just not feeling these tonight

[C] 10 min AMRAP

5 KBS (#53)

5 burpees

5 BJ (30”)

10 +13

[D] 12 min AMRAP
10 DL (#155)
20 Air Squats
30 DU

7 +5

Back is burning-- and Air squats were exceptionally slow. Everything else went well

[Monday] 02.10.14 AM Intervals + Hang Cleans

AM

[A]Rowing

Row 1K (4:00)

Rest 1 min

Row 2K (8:00)

Rest 1 min

Row 2K

Rest 1 min

Row 1K

First time doing these, glad to over see these times much lower than I anticipated.

3:45.7, 7:47.9, 7:44.5, 3:39.1

PM

[A]EMOM 10 min

Hang Clean + clean (start @ 135- build)
135, 140, 145, 150, 155, 160, 165, 170, 185

185 horrible form- stopped there. I do not have enough weight between 170-185

[B] 60 sec AMRAP

HSPU x 3, rest 3 min btw sets

13,16,14

[C] For Time

5-4-3-2-1-1-2-3-4-5

Thrusters (#95)

Burpees

Result:4:03

Much harder than I thought.

[Sunday] 02.09.14- Open 11.3

AM

Church + finishing garage gym. Pictures to come.

PM

[A] Foam Roller

[B] 5 min AMRAP
Squat Clean (#165)
Jerk (#165)

Result: 25

[C] 12 EMOM
Odd: 5 Pull-ups
Even: 12 HRPU

[D] 10 min AMRAP
15 Burpees
60 DU

Results: 3 +38

Shoulder are shot. DU were awful.

[Saturday] 02.08.14 Long Hunter State Park

BRYANT GROVE TRAIL

Went Rucking with the guys at Long Hunter State Park. 8 miles with #50 and we found a tire. Lucky us!

[Friday] 02.07.14 AD/BS

AM

[A] BS @ 20X1; 2,2,2,2,2: rest 3 minutes (80%0
265

[B] AD 45 mins @ Z1
Every 5 minutes get off at perform :20 Plank, :20 R-plank; :20 L-Plank
All against a running clock

Only did 33 minutes. This was the longest I have been on the AD. Hopefully, this gets easier.

[Thursday] 02.06.14 AM Intervals + GoRuck

AM

Row 1K easy
+
Row 500m (1:45)
Rest walk 2:30 x8 (or until you miss time hack)
+
Walk cooldown

1:42.9, 1:43.5, 1:44.7, 1:45.1, 1:45.3, 1:45.9

Got 6 before I, I missed the time hack-- Hard, sucked and miserable

PM

Max Number of Push-ups in 2 mins
58

Max Number of sit-ups in 2 mins
58

Rucked around Cumberland Park

[Wednesday] 02.05.14 Recovery

PM
Pulled out the foam roller for a little bit

P90X Yoga

[Tuesday] 02.04.14- AM Intervals + PM Snatches

AM

[A] AD Intervals
AD 30 secs @ 90%

Walk rest 30 secs x30

Rest 3 mins after 10 sets

11,11,8

Super hard, the last 8 were pretty weak. The monitor does not work, so not sure about the rpm. Not much drive towards the end

[B] Weighted Dips (#45)

3 x 5; rest 1 minutes

[C] 1 min AMRAP
Super set no weight Dip
13

PM

[A] 20 Rep Benchmark

Deadlift- #220

0:36

TnG- All the weight that I have

[B]6 sets- TnG HPS + 2 x Squat Snatch; rest 2 mins

95, 105, 110, 115, 125

Missed the second squat snatch

[C] 13 min Cap (If complete AMRAP #195)
20 snatch #75
10 V-sit-ups
15 snatch #95
00 V-sit ups
12 snatch #115
10 V Sit-ups
9 snatch #135
10 V-sit-ups
6 snatch #155
10 V-sit ups
3 snatch #175
10 V-sit ups

Got to 6 snatchs #155- Missed them- Stopped there

[Monday] 02.03.14- AM Squats/Row + PM Cleans

AM

[A] BS @ 30X1 x 60% 1RM 3 sets of 2; rest 1 min

205

[B] BS @ 30X1 x 70% 1RM 3 sets of 2; rest 2 min

235

[C] BS @ 30X1 x 80% 1RM 3 sets of 2; rest 3 min

265

[D] Row 6K
24:05.5
2:00.5 avg/500m
397 cal

PM

[A] Tall Clean 5 sets of 2- Build to a tough double

Rest as needed
135, 140, 145, 150, 155, 165

165 was hard but I got it. Should start a little higher, for a higher weight build.

[B]15 min EMOM

3 Squat Clean- Build in weight
135, 135, 145, 155, 165, 185

Stopped at 185- legs are shot. I could of kept going, but its still early in the week

[C] 4 Rounds for Time

6 HSPU

21 DU

Results:3:16

HSPU went UB as well as the DU. Getting much better at these, will like to work up to 10 HSPU, and maybe 30 DU?Great shoulder Metcon.

[Saturday} 02.01.14- "The Stairway"

PERCY WARNER STAIRWAY

Looks are deceiving 

Headed out to Percy Warner for a little PT this afternoon with Ivan, Thomas and Renee. Different and much needed.

Without Ruck
Run to the top of  the stairs from the flag pole
20 push-ups
50 step up
Descend the stairs
25 burpees
40 flutter kicks (4-count)
x3

With Ruck
30 ruck thrusters
1 min plank
x2

100m lung
100m bear crawl
100m lung

1 ascent with Ruck-over-head

Ruck the white trail

[Friday] 01.31.14 -Intervals + OHS/PP

AM

Row 30 seconds @ 85% (~135-140)
Rest 30 seconds
AD 30 seconds @ 85% (75-80 rpm)
Rest 30 seconds
Burpees 30 seconds (8-10)
Rest 30 seconds
x 12

Rest 90 seconds every 4 sets. Burpees were hard. The first two sets I did 10 burpees, the rest were 8. Would like to get 10 every round.

PM

[A] Press Cluster 2.2.2 x 5;rest 10 secs- rest 4 mins
95,115,135,145,155

155 was hard, but got it. Had to power rack so I had to clean to get to the press

[B] OHS 40X1 3 reps every 2 mins x 6
95,105,115,125,135,145

Had to snatch 145, due to no power rack. Could of went heavier, but snatch limited the weight.

[C] 5 min AMRAP
5 CJ (#135)
5 BJ 24"
20 DU

5+4

[Wednesday] 01.29.14 Recovery

AM

1 min AD-easy
1 min FLR
1 min row- easy
1 min crawl
1 min jump rope- singles
x 6