Feb 3rd-9th

 

 
3rd

A. clean and jerk 1, 1, 1, 1, 1, 1; rest 2-3mins

+

for time:

15, 12, 9, 6 all out

PS 95#

CTB chin up

 

rest 15mins

 

7 rounds for time:

5 DL 225#

5 burpees over the bar

 

Notes: Went 12+ 3 on first set of PS and realistically should have gone 8/7 or even 5,s to blast through work. Felt slow and ordinary. DL /Burpee felt worse . Slow -zero pop
Notes:
Went 12+ 3 on first set of PS and realistically should have gone 8/7 or even 5,s to blast through work. Felt slow and ordinary. DL /Burpee felt worse . Slow -zero pop

 

 
4th

A. back squat @30X1; 2, 2, 2, 2, 2;rest 3mins

+

4 sets

30 wall balls 20# 10′ target

amrap MU in 90sec

rest 4mins

+

15mins Z1 AD

tesueday

 Notes;

Went barefoot on BS to see and get better depth. MU felt great hit doubles each time, second set nailed  a single at end. Last set missed last double and jumped up for single finisher..just missed 90 sec cutoff

5th

 

off

 

 

 
6th

A. PS TnG x 5 start at 75# build by 20# every min until 5rm

B. push press 2, 2, 2, 2; rest 2-3mins

+

3 sets 80% 90% 100%

Row 500m

5 MU

20 T2B

20 KBS 1.5pd

20 HR pushups

60 DU

rest 5mins

Notes: PS tough ask mate. 135 was MAX . Speed just not there for any more. Push Press felt good  and strong. Cardio sets tough TTB tough after MU. Got time down , but only just as had to bolt after missing MU in last set.
Notes:
PS tough ask mate. 135 was MAX . Speed just not there for any more. Push Press felt good and strong.
Cardio sets tough TTB tough after MU.
Got time down , but only just as had to bolt after missing MU in last set

7th

Row 400m 97% effort; rest 6mins x 5

Notes; Felt better control today went out hard  and fast and focused on each stroke  being powerful...
Notes;
Felt better control today went out hard and fast and focused on each stroke being powerful…

 

 

 
8th

AM

10mins 90% effort

Row 200m

AD 20cals

10 CTB chin ups

 

rest as needed

 

10mins 90% effort finish at open pace

3 burpee box jump on and over 24″

3 clean and jerk 135#

6

6

9

9… increase by 3 every rnd

 

Notes; - Warmed up very well for this. Did 10 minutes AD, then Mobility and 3 TnG C+J 95,135,155,165,175 before hitting first piece. Did a clean solid 4 rounds in first , then rested 8 minutes.. Second piece felt good on C and J  and BJ kept moving and wasn't sure of best option for Box technique as you can see.. https://vimeo.com/86190414
Notes;
– Warmed up very well for this. Did 10 minutes AD, then Mobility and 3 TnG C+J 95,135,155,165,175 before hitting first piece. Did a clean solid 4 rounds in first , then rested 8 minutes..
Second piece felt good on C and J and BJ kept moving and wasn’t sure of best option for Box technique as you can see..
https://vimeo.com/86190414

 

9th

 

 

 

30th Jan -Feb 1st

 

30th
A. emom – Push jerk TnG x 4-5 – 6mins 155#  RXD
B. PS 3, 3, 2, 2, 1, 1; rest 3 mins 135,145,150,145,145,145 -Didn’t feel good here.
+
3 sets 80% 90% 100%
Row 500m
20 wall balls 20# 10′ target
20 burpees
20 box jumps sd 24″
50 DU
rest 5mins
increase pace per set

Notes;

6.46,6,24, 5,46 ( good increase in pace and intensity)

Friday 31st:

Row 400 meters @ 97% x 5; rest 6 mins

Notes: Felt ok on first one , felt like I was tapping at ceiling and off edge on last 100 meters on sets 4 and 5. No drive
Notes:
Felt ok on first one , felt like I was tapping at ceiling and off edge on last 100 meters on sets 4 and 5. No drive

 

Feb 1st 
AM 

10mins 90% effort 

2 MU 

4 OHS 115# 

6 T2B 

+

10mins 90% effort 

5 clean and jerk 135# 

7 HR pushups 

9 cal row 


PM (compare to 
nov 2nd
3mins 90% effort 

30 DU 

10 situps 

rest 2mins 

3mins 90% effort 

5 KBS 

5 burpees 

rest 2mins 

3mins 90% effort 

5 CTB chin ups 

3 HSPU 

rest 2mins 

3mins 90% effort 

6 DB PS alt hands 65# 

5 box jumps 24″ sd 

rest 2mins 

3mins 90% effort 

bear crawl 10m 

5 T2B 

rest 2mins 

3mins 90% effort 

7 HR pushups 

8 walking lunge

sat am pm
Notes: Felt ordinary on MU. Failed second rep twice .

 

Jan 6th -12th

6th
A. emom – PS TnG x 3 build per set + 2 unbroken MU – 10mins
B. emom – 10mins
odd – PC TnG x 5 155#
even – 8 HSPU
C. emom – 10mins
odd – ring push ups x 12
even – Row 12calsmonday

Notes:
Did this early AM and missed MU double 5th minute ….backed off to 90 seconds till 9th set and moved onward….

+

8 Mins to establish your heaviest set of: 3 DLs + 3 HPCs + 2 FS + 1 S20 (shoulder to overhead) – 205 failed 225

VIDEO – http://vimeo.com/83968494

7th
3 sets
6 PS TnG build per set
5 burpees AFAP
20sec AD sprint
rest 5mins
+
3sets
6 clean and jerk TnG start at 135# build but must be fast
Row 25 strokes all out
rest 5mins

tuesday
Notes: Solid training before tester. Overhead felt strong on C+J at 155
+
Workout #2, “Hot Flashes”
4 Min AMRAP of:
10 M Prowler Push- high handles + external load @ 140
10 M Prowler Push- low handles + external load
10 Kettlebell Swings @53

SCORE = 4 rounds + 8 swings . VIDEO – http://vimeo.com/83788687

8th
off

9th
A. push jerk from blocks 2, 2, 2, 2, 2; rest 2-3mins build per set 165,185,195,205,195
B. OHS @30X1; 3, 3, 3; rest as needed 135,155,175
+
Workout #3, “Midlife Crisis”
1 Round for time of:
50 Wall Balls
40 SDHPs @75
30 Box Jumps- step ups/downs allowed
20 Push Presses @75
10 Calorie Row

TIME = 6.04
VIDEO – http://vimeo.com/83782210

Notes: muscular fatigue on SDHP , will push through for 40 UB in comp, tapping at ceiling in this test

10th
Row 500m 1:40/500m pace
rest 2:30 x 10
rest 5mins after the 5th row

Notes: not feeling it today after three tests in three days – took rest day, with light Z1 and swim

11th
AM
10mins 90% effort
5 wall walks
50m FW 100#/hand
8 ball over 8ft bar 50#
+
10mins 90% effort
5 burpee MU
5 DL 255#
Row 250m

Notes: Good AM session. Wall Walks feeling strong, Went UB on Carries, only had 90# DB ..Throws were fun . Muscle ups slow but clinical, DL easy with row..good session.
Notes: Good AM session. Wall Walks feeling strong, Went UB on Carries, only had 90# DB ..Throws were fun . Muscle ups slow but clinical, DL easy with row..good session.

PM
3mins 90% effort
5 HSPU
10 situps
rest 2mins
3mins 90% effort
5 KBS tough
7 box jumps sd 24″
rest 2mins
3mins 90% effort
5 CTB chin ups
7 ring dips
rest 2mins
3mins 90% effort
5 PC 95#
5 bar facing burpees
rest 2mins
3mins 90% effort
20 DU unbroken
5 T2B
rest 2mins
3mins 90% effort
10 HR pushups
8 ring rows horizontal as pos

Notes: Been enjoying these little hitters. get it done at 11.30 am on empty gut.
Notes: Been enjoying these little hitters. get it done at 11.30 am on empty gut.
 

New Year

 

30th
A. emom – PS TnG x 3 build per set + 2 unbroken MU – 10mins
B. emom – 20mins
odd – PC TnG x 5 135#
even – 5-6 HSPU
C. emom – 12mins
odd – 8-10 ring dips
even – Row 12cals

Notes: Hit all MU till 10th min when I took 2 minutes to complete Snatch +MU. Still stepping into rings
Notes: Hit all MU till 10th min when I took 2 minutes to complete Snatch +MU. Still stepping into rings
31st
3 sets
6 PC TnG build per set
5 burpees AFAP
20sec AD sprint
rest 5mins
+
3sets
8-10 thrusters 115-135#
Row 25 strokes all out
rest 5mins
+
3sets
5 DL TnG tough build per set
25 AD sprint
rest 4mins

Notes: GOOD session. Fell great here
Notes: GOOD session. Feel great here
1st
off

2nd
A. emom – Push jerk TnG x 4-5 – 6mins 155#
B. PS x 1/OHS x 2; build complex in 10mins
+
5 sets 80-90% effort
7 DB push press right tough
7 DB push press left tough
4 wall walks
50 DU
12 GHD situps
rest walk 4mins
change the order of the movements every set record time for each set

Notes; built nice on B- 95,115,125,135,145,155,160
Notes; built nice on B- 95,115,125,135,145,155,160

3rd
Row 500m 1:40/500m pace
rest 2:30 x 8
rest 5mins after the 4th row

Notes: Dialed !
Notes: Dialed !

4th
AM
10mins 90% effort
10 ring pushups
10 CTB chin ups
AD 20cals
+
10mins 90% effort
4 burpee MU
12 walking lunges
12 KBS 1.5pd

Notes: Did this session Friday 12pm because of schedule Saturday - felt good
Notes: Did this session Friday 12pm because of schedule Saturday – felt good

PM
3mins 90% effort
10 push press 75#
6 burpees
rest 2mins
3mins 90% effort
30 DU
Bear crawl 20m
rest 2mins
3mins 90% effort
5 T2B
5 deadlifts 135#
5 HR pushups
rest 2mins
3mins 90% effort
AD 40cals remainder of time amrap wall walks
rest 2mins
3mins 90% effort
DB PS 65# alt hands per rep
rest 2mins
3mins 90% effort
accumulate FLR on rings

Notes: Hit this Sat AM ...good session
Notes: Hit this Sat AM …good session

Chrissy Week, 21st-28th December

23rd
AM
25-30m row aerobic easy pace

PM
A. emom – PS TnG x 5 build per set + 2 burpee MU – 10mins
B. emom – 18mins
odd – KBS 2pd x 10
even – 4-5 dHSPU 3″
C. emom – 12mins
odd – 1 Tough TGU/arm
even – Row 12cals

Monday
Notes: went to 95 and stayed there for set 6-10. Had 1 Burpee MU as still having issues jumping into rings

24th
3 sets
6 DL PC TnG build per set
5 burpees AFAP
20sec AD sprint
rest 5mins
+
3sets
10 DB bench press tough
Row 20 strokes all out
rest 5mins
+
3sets
5 PC TnG tough build per set
15 DU
20 AD sprint
rest 4mins

Good training day,
Notes; Good training day,

25th
off

26th
A. emom – Push press TnG x 5 – 6mins build per set all tough
B. emom – PS 1. 1. 1 70-75% of 1rm – 6-8mins
+
5 sets 80-90% effort
8 TGU tough alt hands per rep
15 T2B
15 S2O 95#
15 burpees
80 DU
rest walk 4mins
change the order of the movements every set record time for each set

Notes: Strength good, cardio piece struggle street day after Chrissy...fdelt sluggish
Notes: Strength good, cardio piece struggle street day after Chrissy… burpees felt sluggish. Went negative splits on all.

27th
Row 500m 1:41.5/500m pace
rest 2:30 x 12
rest 5mins after the 5th row

Notes: Felt great today, head in good place ready for work. 1.41.7 x 3 just lazy finishes where I checked out on last couple of strokes, gaming ride home
Notes: Felt great today, head in good place ready for work. 1.41.7 x 3 just lazy finishes where I checked out on last couple of strokes, gaming ride home

28th
AM
10mins 90% effort
7 HSPU
2 MU
row 200m
+
10mins 90% effort
5 wall walks
5 burpee chin up 8ft bar
50 DU

PM
3mins 90% effort
10 HR push up
10 situps
rest 2mins
3mins 90% effort
burpees
rest 2mins
3mins 90% effort
5 CTB chin ups
7 KBS 1.5pd
rest 2mins
3mins 90% effort
max – MU + 3 ring dips (have to complete 3 ring dips for it to count)
rest 2mins
3mins 90% effort
30 DU unbroken
5 clean and jerk 135#
rest 2mins
3mins 90% effort
5 ring rows horizontal as possible
10 walk lunges

Notes: AM session felt good at 7am on empty gut. Second session at 12 felt even better on empty after oats/egg whites at 8am...felt great
Notes: AM session felt good at 7am on empty gut. Second session at 12 felt even better on empty after oats/egg whites at 8am…felt great throughout – only limiter DU trips ggrrr

29th
off

15th -22nd back in training mode

16th 
A. emom – PS TnG x 2 build per set + 2 burpee MU – 10mins = 95,105,115 + 2 MU ,120,125,130,135,140,145 + 1 MU

B. emom – 16mins 

odd – KBS 2pd x 10 

even – ring push up x 10 –TOUGH

C. emom – 10 burpees – 8mins DiID 5 EVERY 30 SECS.THIS IS TOUGH TO MAINTAIN

 
 
17th 
3 sets 

6 PC TnG build per set 

5 burpees AFAP 

20sec AD sprint 

rest 5mins 

+

3sets 

6 TnG DL tough build per set 

Row 20 strokes all out 

rest 5mins 

+

3sets 

5 SC TnG tough build per set 

15 DU 

10 no pushup burpees box jumps 20″ AFAP 

rest 4mins 

Tuesday -Lactic power
 NOTES: ALL GOOD TILL NPUBBJ. HAD NOTHING AT REP 6-7…WORLD OF HURT. 
18th 
off 
 
 

19th 
A. emom – TnG push jerk x 5 – start at 135# add 5# per set – go until 5rm perfect form 

B. emom – PS TnG x 3 60% of 1rm – 8-10mins 


5 sets 80-90% effort 

row 400m 

15 CTB chin ups 

15 KBS 1.5pd 

15 HR pushups 

80 DU 

rest walk 4mins 

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

Wed - CP and MAP

NOTES : DIALED MAP TRAINING IN NEGATIVE SPLITS 
 
20th 
Row 500m 1:41.5/500m pace 

rest 2:30 x 10 

rest 5mins after the 5th row 

 Friday -Lactic endurance
 NOTES; DAILED FRIDAY SETS . FEEL GOOD HITTING THESE NUMBERS. NEVER GETS EASIER…JUST GET FASTER AND STRONGER

21st 
AM 

10mins 80% effort 

3 wall walks 

3 burpee MU 

30 unbroken DU 

+

10mins 70% grinder 

3 TGU tough/arm 

2 rope climb 15′ 

HS walk 10ft 

Sat AM - MAP

NOTES; FELT GREAT THIS MORNING,ALL WORK GOOD AND I WALKED 2 FEET AT ONCE ON HANDS! LEFT SHOULDER  JUST NOT THERE AT THIS STAGE OF REHAB. HAVE GOOD BALANCE UPSIDE DOWN, NOW JUST HAVE TO WALK.HA!
PM 

3mins 90% effort 

3 HSPU 

10 situps 

rest 2mins 

3mins 90% effort 

5 KBS tough 

5 box jumps sd 24″ 

rest 2mins 

3mins 90% effort 

5 CTB chin ups 

5 ring dips 

rest 2mins 

3mins 90% effort 

5 PC 95# 

5 burpees 

rest 2mins 

3mins 90% effort 

20 DU unbroken 

5 T2B 

rest 2mins 

3mins 90% effort 

10 HR pushups 

8 ring rows horizontal as possible 

Sat PM -MAP 
 NOTES;  TRAINED AT 12PM HERE. MISERABLE SESSION. WAS HUNGRY AT 11.15 AND HAD A SHAKE – HUGE MISTAKE! SHOULD HAVE GONE IN EMPTY. NEVER GOT OURT OF SECOND GEAR-EXTREMELY SLUGGISH, GUT TOO BUSY WORKING DIGESTION. SERIOUSLY WANTED TO STOP EVERY SECOND OF IT AND LOOKING BACK -SHOULD HAVE CALLED IT. WASTED SESSION.
22nd 
off