Monday:

AM

Jog 20 min
+
Walk 10 min
+
AD 15 min easy

PM

Row 5k easy aerobic pace

Tuesday:

AM

AD 60 min @Z1
– every 5 min get off and complete 20 DU, 30 sec FLR

PM

RTW – 6 pieces your choice, EASY

Wednesday

AM

Run 400m @70%
rest walk 2 min
x 6
(1:25, 1:25, 1:29, 1:27, 1:27, 1:24)

PM

AD 30 sec @75%
AD slow spin 30 sec
x 24
7.3 miles
80rpm

Thursday

A. Power clean – Build to a 1RM – Video max
(235 – felt weak as shit. And like I forgot how to lift)
Rest 3 min
B. Take 90% of that max and perform amrap power clean in 8 min
(Video entire 8 min)

30 reps – video cut off at 17 reps.

6th

Row 60 min for max meters
(14554 meters)

Saturday

A. 50 strict hspu for time – 32″ width allowance
(Video last 5 – 10 reps)
(7:12)

Rest as needed

B. Two sets amrap ctb chin ups; rest 8 min b/t sets – video both sets
(25, 24)
Rest as needed

For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
(4:13)

**Will upload videos Sunday PM.

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Mon

A. BS – build to a tough single (285, felt good. Still tough, but better than last week)
B. Press cluster; 2.2.2 x 3; rest 15 sec, rest 2 min (75%+) (115-120)
C1. WCU @20X1; 3,2,1; rest 30 sec (45, 60, 70)
C2. MU x amrap unbroken; rest 3 min (4, 3, 3)
+
5 sets @80-85%:
Row 500m
8 burpees over erg
rest walk 90 sec
– SAME times per set
(2:25, within 1-3 seconds each set)
Tues – 60 min easy aerobic
Wed
A. PS – build to a moderately tough single (175)
B1. DB paused BP @21X1; 6-8 x 4; rest 30 sec (60#)
B2. Axel bar pendlay row @20X0; 3-5 x 4; rest 90 sec (175-185)
C. L sit on rings – accumulate 2 min
+
for time:
30 strict HSPU
20 Bar MU
10 RC
(Did not record time. Someone restarted clock during my session. I can tell you that the HSPU were under 4 minutes. The Bar MU suck on my rig, getting about 2 every 40-60 seconds. RC were tough but got through them in under 5 min)
Thurs
Row 2k time trial (7:19, not cool. F’d up early pace. Was going off of pre-open pace. Can’t hold that now and killed me at the end.
Fri – off
Sat – Compete

 

 

Tues – 60 min easy aerobic
 
Wed
A. HPC – buld to a heavy single (235)
B. DB bench press – build to a heavy set of 8 (70’s)
C. Max L sit – 3 attempts (44, 19, 13)
D. TGU x 16 (2pd, alt)
+
for time:
30 Bar MU (5:47) (need to get a single bar, only have dirty south bar for this)
 
Thurs – EASY aerobic 60 min
 
Fri:
A. Hang clean cluster; 1.1.1 x 5; rest 15 sec, rest 2 min (70-80%) 175, 175, 185, 190, 195
B. FS – build to a tough single (255)
C. Axel bar pendlay row; 2-3 x 5; rest 90 sec (185, 190, 195, 205, 215)
D. for time: 20 wall walks (2:29)
+
for time:
200 cal AD (8:10, didn’t notice where I was at. Wanted to turn it on last 30-40 Cals)
 
Sat:
A. Snatch grip RDL @31X0; 2-3 x 5; rest 2 min (165, 170, 185, 185, 185)
B. for time: 50 strict chin up (emom 3 burpees) (6:40)
C. Amrap 5 min – ring dips in unbroken sets of 3 (20 sets)
+
AD 30 sec @85%
AD slow spin 30 sec
x 26
(High 80’s-90 RPM)
 
Sun
Hike 60 min

 

 

Fri:

A. Clean – build to 75% – 185
B. FS – build to a moderate single – 195
C. Pendlay row; 3-5 x 4; rest 90 sec- 155, 175, 185 x 5
+
for time:
150 DU
100 cal AD
7:30

Sat:

A. RDL @20X0; 2-3 x 4; rest 2 min
205×3, 215x3x3
B. Emom 10 min – 5 strict pull up
C. for time: 30 strict HSPU- 3:50
+
AD 30 sec @85%
AD slow spin 30 sec
x 24

Sun

Hike 60 min

Mon 05.12.2014

A. BS – build to a moderately tough single – 275
B. Press – build to a moderately tough single – 145
C. WCU – moderate single – 60
+
Row 2k @85%- 7:27

Tues – 60 min easy aerobic
AD and JR

Wed

A. PC – build to 75%- 185
B. CGBP – build to a moderately tough single – 185
C. FLR on ring – 1 max attempt – 3:21
+
for time:
20 MU – 6:33

Thurs – EASY aerobic 60 min

AM
 
AD 60 min @ Z1
 
PM
 
A. BS@20X1; 3,2,1,1; rest 2-3 min (80-85%)
B. For time: Unbroken Thruster; 5,4,3,2,1 (start at 135, increase 10# per rep decrease)
+
For time @100%:
15-12-9
PS (115#)
Burpee over bar
 
Rest 20 min
 
For time:
15-12-9
Thruster (115#)
CTB chin up

 

AM
 
AD 30 sec @90%
Rest 30 sec
Run 200m
Rest 30 sec
x 8
 
PM
 
A. Jerk; 3,2,1; rest 2-3 min
B. 3 sets – amrap HSPU in 60 sec; rest 2 min
+
12 min amrap:
Row 500m
150 DU
50 TTB
25 HPC (155#)
Amrap bar MU