Back home and in swing

First week tough as getting back from Trip…past week felling great volume coming down and responding well to it…chomping at bit!

18th 

A. emom – PC TnG x 2 build per set + 3 MU – 12mins  175,185,195,200,205,210,215,220,225 +2 MU called it as 225 was limit here
B. emom – 12mins
odd – Snatch pull 1. 1. 1 100% of 1rm snatch =  200
even – push jerk 3-4 tough  165
C. emom – 40 DU – 8mins  RXD

19th
4 sets
6 PS TnG build per set  115,120,125,130
5 burpees AFAP
18sec AD sprint  8,8,8,9, CALS
rest 5mins 

57,57,55,54 SECS
+
4sets
12 KBS 88#
Row 22sec all out  133.2, 130.1 X 3
rest 5mins

 

58,54,55,55 SECS
+
4 sets
8 thrusters 125#
15 DU
7 burpees AFAP
rest 4mins

 

55,53,48 SECS

20th

off

21st DID THIS ON 22ND 7AM
A. emom – push jerk from blocks 65% of 1rm x 4 – 6-8mins build per set if perfect form 135 X 1, 145 X 7
B. emom – PS TnG x 3 65% of 1rm – 8-12mins                                                             95,105,115,125 X 9 SETS

 

+
5 sets 80-90% effort           1st set .5.23
Row 300m                          2nd set – burp,row,th,th,kb =5.23
12 burpee box jumps 24″ sd 3rd set -th,th,kb,row,burp HSPU = 5.21
12 HSPU                             4th set- kb,burp,row,hs,th,th=5.18
12 KBS 2pd                         5th set- bur,row,th,th,kb,hs=5.38
10 DB SA thruster 40# right
10 DB SA thruster 40# left=
rest walk 4-5mins

change the order of the movements every set record time for each set

22nd @ 11am
Row 500m 1:42/500m pace
rest 3mins x 12

 

1.42.1, 141.7, 1.42, 141.9, 1.42 6 MIN REST 142.2, 141.1,142, 142.4,143.5 ( CALLED AFTER 11 SETS BODY AND MIND WERE DONE! HAD TO DOUBLE UP SESSION AND NOT ENOUGH TIME RECOVERY AS 10TH AND 11TH SETS WERE LACTIC HELL)

rest 5-6mins after the 6th row

23rd
AM
3 sets amrap MU unbroken rest 6-8mins x 3 DID 3 FIRST ROUND …FELT HORRIBLE DID 2 EMOM FOR 10 MINS
+
10mins 70% grinder
3 TGU tough/arm
50m FW 100#/hand

PM
3mins 90% effort
30 DU
10 pushups = 3 ROUNDS
rest 2mins
3mins 90% effort
5 KBS
5 T2B 5 + 2
rest 2mins
3mins 90% effort
1 wall walk
1 rope climb 15′ 3+ 1
rest 2mins
3mins 90% effort
5 DB push press tough 45
25 DU 4 ROUNDS
rest 2mins
3mins 90% effort
FW 20m 2pd/hand
10 back extensions 4 ROUNDS
rest 2mins
3mins 90% effort
7 situps
5 CTB chin ups 5 ROUNDS

24th

off

25th
A. emom – PC Tng x 3 build per set + 2-3 MU – 10mins 135,145,155,165 x 3 + 2 MU ,175,185,195,205,215,220,225 X 2 + 1 MU
B. emom – 16mins
odd – RDL x 4 weight that is strong perfect form            175 X 2, 185 X 6 SETS
even – DB push press x 4 tough                                   40 ,50, 60 X 6 SETS
C. emom – 10sec AD 95% – 8 mins                             8,12,11,10,9,8,9,8,8,11 DID 10 SETS

26th
5 sets
5 thrusters 135# TnG build per set
5 burpees AFAP
18sec AD sprint                               7,9,9,10,10 CALS
rest 5mins                                      51,46,47,46,48 SEC
+
5 sets
5 SC TnG build per set                   165,170,175,180,185
12 burpees AFAP
rest 5mins                                    51,49,51,55,55 SEC
+
4sets
14 KBS 88#
15 DU = UB
15 sec AD sprint                          = 7,7,7,7 cals
rest 4mins                                  = 65,65,65,67 SEC

27th

off

28th
A. TnG push jerk build to a 10rm                   = 180 PR
B. emom – PC TnG x 3 70% of 1rm X 10mins = 180

5 sets 80-90% effort
5 KBSnatch 1.5pd right
Row 200m
5 KBSnatch 1.5pd left
30 DU
10 T2B
rest walk 4-5mins

METCONSETS

change the order of the movements every set record time for each set

29th
Row 500m 1:41.5/500m pace
rest 2:30 x 8
1.41.4 x 6, 141.5 x2
rest 5mins after the 4th row

30th
AM
30 burpee muscle ups for time -14.30
+
10mins 70% grinder
100m prowler push heavy
10 KBS snatch 1.5pd alt hands per rep
3 wall walks = 3 rounds
PM
3mins 90% effort
AD = 71 calsrest 2mins 3mins 90% effort
5 KBS
5 burpees = 6 rounds
rest 2mins
3mins 90% effort
Row = 1.49/500
rest 2mins
3mins 90% effort
6 DB PS alt hands 70#
5 box jumps 24″ sd = 3rounds +6
rest 2mins
3mins 90% effort
Run ran 800 meters in 3.18
rest 2mins
3mins 90% effort
1 amrap set CTB chin ups= 15
amrap DU rest of time =164 reps

Dec – 1st

off

2nd
A. emom – PS x 1 build per set + 3 MU – 10mins =95,105,110,115,120,125,130,135,140,145 + 2 MU each set -FELT GOOD HERE
B. emom – 18mins
odd – PC TnG x 3 tough = 175
even – SJ x 3 65% ish on weight =155
C. emom – 10 burpees AFAP – 10mins did 10 x 3 sets then 8 afterwards .couldn’t recover in time whole session potent

3rd
3 sets
6 PC TnG build per set
5 burpees AFAP
18sec AD sprint
rest 5mins 165,185,200 /15,15,12 cals/ 41,41,,43 secs
+
3sets
5 DL TnG build per set
Row 22sec all out
rest 5mins
275,305,320 / 130.9,130,1,128.0/500 pace

 

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