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)

Jan 15, 2012

CGDL - built to 355 x 1
+
10-1
205# CGDL
36" BJ

Unsure of time
Chloe and me alone at OPT
No warm up

jan 12-14, 2012

jan 12:
OHS - 15 reps @ 75,85,95,105
+
1-5 CTB chin ups x 4

jan 13:
3 sets:
TnG PC x 8
Prowler 20 m @ 80%
+
3 sets:
HPC -145# x 3
40 DU's
+
30 sec row @ 95%
rest 90 sec x 3

jan 14:
AMRAP in 10 min
10 wall balls - 20#
5 toes to bar
(19 rds)

Jan 11, 2012

Death by slam ball - 30#
Made it to 20 then....
Death by burpees
Made it to 14/14

Slam ball was grip dominant
Burpees was lung burner and upper body worker

jan 10, 2012

bench press - worked up to 187 x 3 x 3
then...
300 FY - 267 - not bad, legs tired moreso than into blood lactate levels being high, aerobic is good, just could not push into that area due to legs and blood not removing from there - good push last 2 minutes, happy with that...

jan 9, 2012

jan 9th:
BS x 5 - 75,95,115,135,165,185,205,225
+
7 db squat clean - 35#/h down to 1
(20 DU's in b/t each set) - int based, not for time
+
7 sets:
5 ghd sit ups
5 ghd ext's

good session - focusing on good mechanics in squat, full depth and tight core; breathing work was easy - kept at 80-90% efforts, worked on fast DU's and good squat to OH

jan 7-9, 2012

jan 7th:
press - built to 4 reps @ 115
+
30 MU - 9:22

jan 8th:
with Jon Callahan @ OPT
HPS - 3@95,2@105,1@115, 3@105, 2@115, 1@125, 3@ 115, 2@125, 1@135
+
50,35,20
row cals
KBS-1.5pd
9:46

update - jan 1st onward

jan 1st:
off

jan 2nd
30 sec on/30 sec walk x 20 on asphalt near facility
breathing was good, calves and feet not so much

jan 3rd:
HPC x 3 - built - built to 155# x 3 - felt good and fast
+
SA DB Press - 5/arm - built to 50# x 5
+
back ext's and FLR on rings

jan 4th:
track with Rory and Nate:
200 m x 8 (2 sets of 4)
200's in 30-31 sec each time - 90% effort
(rest 3:30 b/t sets)
- felt ok, no high end power sets, but happy with the speed cadence
- feet and calves lit up after that one

jan 5th:
CGDL - built to a tough 3 - built to 315 x 3 - felt good
+
5 rds:
10 cals on AD
10 wall balls - 20#
10 slam balls - 20#

jan 6th:
track was closed - AGAIN - so came back to OPT and did:
OHS - built to 15 reps with 85# (65,75,85) - i think a sub 2 min 800 m and 15 BWT OSH is a nice goal
+
3 sets:
250 m row in 47-49 sec
rest 10 sec
toes to bar amrap
push ups - same reps as T2B
(19,17,9)
+
10 min AD cool down