1/2/17 – 1/8/17 – Training Think Tank

Jan – 2

AM w/ Kyle Spears:

A. BS: 3 reps x 5 sets @ 315#. Haven’t squatted heavy much lately so this felt really good.

+
12 min AMRAP:

0-4:

12 cal Row

12 Burpee Over Erg

12 Wallball – 30#

4-8:

16 cal Row

16 Burpee Over Erg

16 Wallball – 30#

8-12:

24 cal Row

24 Burpee Over Erg

24 Wallball – 30#

 I got 5 burpees into the round of 24, but started the round with 24 burpees, This was an interesting format. I think the best way to tally it is to just count total reps, because everyone would be at a different movement when the reps would increase based on the time window. Kyle was about 15 burpees ahead of me. Good session.

PM:
4 sets:

A/B 3 min @ 67-69 RPM
Rest 1 min
Row 3 min @ 1:46 pace
Rest 1 min
Rest 5 min b/t sets 2&3

This was tough, but fun! A/B was easily much harder for me than the row pace. The last bike I had to back off a bit as I was starting to spill over. HR was getting into high 170’s. 
+
Hip Movement Protocol w/ Kyle. Good start to the week. Feeling good.

 

Jan-3 w/Spears

AM:

A. Power Snatch Clusters: 1.1.1.1.1 x 5; rest :10; Rest 2 min – 185, 185, 195, 195, 205. Felt strong. A little shaky on the shoulder.

+

4 sets:

5 MU

Rest :30

10 Strict HSPU’s

Rest :30

15 CTB

Rest :30

15 Kip HSPU’s

Rest :30

15 TTB

Rest 4 min – all unbroken, last set got a little tough. Great gymnastics session. Shoulder felt great.

+

Crossover Symmetry Protocol

PM:

5 sets:

A1. Bent knee Hollow Body Hold: 30 sec

Rest 30 sec

A2. Hip Glute Bridges: 10 reps

Rest 30 sec

A3. GHD Side Bends: 10 reps/side

Rest 30 sec

A4. Hanging Straddle Leg Lifts – stall bars: 8-10 reps

Rest 1 min – Liked this complex of core work.

+

20 min Stairmaster w/ 40# vest at 150-160 BPM – Around level 7-9 for most of it. Played with different foot and step variations. 85 flights of stairs. Couldn’t see how many steps. This was awesome and a great sweat.

4- Jan

AM:

A. PC Clusters: 3.1.1.1 x 3-4 sets; rest :05; Rest 3 min b/t sets – 225,235,245,275 – Liked these. Felt pretty strong.

+

B. Push Jerk: Build to a tough single – 355#, this felt really, really solid. Best push jerks have ever felt.

+

For time:

100 DU’s

20 PJ @ 225#

100 DU’s

3:13, DU’s unbroken, 10/10 on push jerks, DU’s unbroken. This stung a bit but felt strong.

+

Rest 10 min

+

10 min AMRAP:

10 Cal A/B

10 C/J – 95#

10 BJ Overs – 24”

4 rounds + 7 C/J, I was pretty tired by this point. Could have been tougher, but it wasn’t there. Still good to get some practice in with mixed movements.

PM:

Movement + Mobility Work

10 min bike ride at easy pace
+
Some Breathing in various squat/prone positions
+
3 sets:
Tall Kneeling PVC Overhead Thoracic Rotations: 5 reps/side w/ deep breathe
+
Elbows on Bench Thoracic Extension w/ Deep Breathes – 60 seconds
+
Prone Thoracic Extensions+Cervical Retractions w/ Arms Abduct: 5 reps slow & controlled w/ deep breathe – https://www.youtube.com/watch?v=UT9jyKbiSp8&t=1s
+
Hips 90/90 PAILS/RAILS
+
EAT A LARGE PIZZA FROM CRUST AND FALL ASLEEP HAPPY

Jan-5
Rest

Jan-6

AM:
4 min AMRAP:
10 DL – 115#
10 Bar Facing Burpees
10 Box Jumps – 24″

Rest 4 min

6 min AMRAP:
10 PS – 75#
10 TTB
10 Bar Facing Burpees

Rest 6 min

8 min AMRAP:
25′ OH Walking Lunges – 95#
10 HSPU’s
50 DU’s

3 rounds + 2 Burpees – tough breathing. this was a fast pace and I got smoked.
+
3 rounds + 7 TTB – Better here. Burpees still slow.
+
5 rounds + 2 HSPU’s – Everything unbroken. This one felt good. Great session over all. Felt good to be pushed on those.

PM:
For Time:
30 Cal Ski Erg
30 KB Snatch – 2pd (switch hands every 5 reps)
30 Cal Ski Erg
20 Thrusters – 95#
30 Cal Ski
10 Burpee Box Jumps – 30″

6:57, unbroken. ski was around 12-1300 cal/hr. This is where I could be faster. All the movements felt pretty easy.

 

Jan-7

A. Squat Clean: Build to a tough single – worked up to 350#, felt really good. Sounds silly, but no belt, WL shoes or knee sleeves. Movement felt great.
+
W/ Kyle Spears:
3 min AMRAP: Squat Cleans – 225# (36)
rest 1 min
2 min AMRAP: Squat Cleans – 185# (28)
rest 1 min
1 min AMRAP: Squat Cleans – 135# (18)

This felt pretty good. We just went back and forth. Did tng’s on the 135. I would adjust the weights a bit heavier next time and possible repeat it for 2 sets.
+
3 Man Team: w/ Spears & Brannen
For Time:
Run 1 mile – True Form
150 Wallball – 30#
30 Rope Climbs

No idea on time, but it was practicing transitions and rope climbs. I’ve never run hard on the true form before. It lit up my glutes & hammy’s.