feb part 1

feb 2nd?

feb 3rd4th - off/sick

feb 5th:
PC x 1/PJ x 3 - 5 sets
+
PP x 5
T2B x 10
(all times 5)

feb 6th:
5 rds:
20 cals AD
20 wall balls
1 muscle up
10 ring dips

feb 7th:
PS - built to 135# x 2
+
TnG HPS - 95# x 7 x 3
+
PS x 1
SnG PP x 5
(all times 4)

feb 8th:
MAP session:
5 rds:
5 BJ's - 24"
10 chin ups
15 back ext's
(rest 3 min)
5 rds:
12 heavy ball lunges - 50# on shoulder
24 double unders
(rest 3 min)
5 rds:
10 ghd sit ups
5 burpees
500 m bike


feb 9th:
HPS -built to 135# x 3 - almost good on form - need elbows high and up and out, and shoulders more in front of bar on hang - FEEL THE HAMMIES!
+
3 rds:
145# clean and OH x 3
1 squat clean - 145#
3 FS - 145#

jan 29-31

jan 29th:
rds of:
7 thrusters - 85#
7 SDLHP- 85#
7 HPC - 85#
(did wtih Hannah amrap in 20 min - kept at 60% - getting over sickness)

jan 30:
3 sets:
10 G2O - DB's - 40/45/50#/h
Run 300 m
rest 2 min
+
3 sets:
10 KBS - 70#
1 min VC
rest 2 min
+
ball abs and side bridges

jan 31st:
BP - 3 sets of 5 @ 80kg, alternating with 40-65# DB row - 7/side
+
3 x 10 BS with 135#, rest 1 min
+
Airdyne 0-30 sec faster
1:30 rest x 5
(890-905 peak watts)

jan 21-28

21st:
2+ hour run with Kelly and Nancy - sunrise trail

22nd:
as many rds in 20 min:
Row 250 m
25 push ups
(10 rds + 100 m)

23rd:
DL - built to 315# x 3
+
SnGr DL x 1
PS x 1 - every 20 sec for 5-8 min - 115#
+
4 rds:
20 KBS - 1.5 pd
20 anchored abmat sit ups

24th:
?

25th:
off - san fran

26th:
OHS - 88 x 15, 99 x 15, 110 x 15, 121 x 15
+
KB snatch practice - 20kg x 5/arm x 3
+
sit ups/gh raises

27th - off sick

28th - off sick

jan 20

BS - 95,115,135,155,175,195,220,230 x 5
+
1-5 CTB chin up ladder x 5
+
3 sets:
10 ghd sit ups
5 gh raises

jan 19, 2012

3 TnG PC
3 burpees
rest 1-2 min x 8
(built to 145# for PC)
+
3 min max cals on airdyne - 99
(not as bad as thought, power just not there after 90 sec, tried to dig but felt like mud, lactate 10.9 pre and 14.8 post, then 8 min later 12.6)

jan 18, 2012

for time:
150 DU's
50 db thrusters - 40#/h
20 MU's
50 db thrusters - 40#/h
150 DU's
(19:58)

DU's broke in 1st 150 more than expected, most thrusters in 5's, MU's in singles, high resp rate from 2nd set of thrusters rep 10 onward...like from 40-50 resp/min to 70 in a jiffy, cause i did 10 thrusters from get go; seemed like it was muscle endurance meeting aerobic system, interesting...
good stuff, great sweat, felt good going in!

jan 16,17, 2012

jan 16th:
for time:
1K Bike
21 push press - 75#
1K Bike
18 push press - 75#
1K Bike
15 push press - 75#
1K Bike
12 push press - 75#
1K Bike
9 push press - 75#
10:40 ish
(very aer based - good sweat, high speed)

jan 17th:
Power Snatch - built to 60 kg, then did 7 sets of 3- 1 min rest b/t sets
+
3 sets - HPS TnG speed - 75# x 8-10 reps
+
rhomboid work
(not bad, tired from AM filming)