7/17/13 – AM Row Intervals + PM Testing

AM Row 1K easy + Row 30 sec @ high pace AER rest walk 30 sec x 15 sets (get off every 5 sets and rest as needed) + AD 3 min @ Z1 cool down Done. Fasted. About 2:00 on the 1k. Felt tight. Did some dynamic stretching before hand and some reverse shot out back. Averaged 155m per :30. Felt strong. PM A. Hang Squat Snatch – build to a tough single in 10 min  Had a good warmup, then started from empty bar. 225, 245x ,245x, 245, 250 225:http://www.youtube.com/watch?v=SM1uQ8ExiqE&feature=youtu.be 245X: http://www.youtube.com/watch?v=mEQRpMlUOT0&feature=youtu.be 245X: http://www.youtube.com/watch?v=uIazSqeqLTo&feature=youtu.be 245: http://www.youtube.com/watch?v=ZV2sj9Dm4JU&feature=youtu.be 250: http://www.youtube.com/watch?v=R74yMiFqFfI&feature=youtu.be B. amrap KB Snatch in 5 min – 2pd – max 3 reps/arm at one time  88, I think. Lost count. I can do better on this. I was hot and grip was sweaty. Lower back got pretty tired too. http://www.youtube.com/watch?v=CSn5yer-JZg&feature=youtu.be + 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 (go after this one, no pacing) 2:55, UB http://www.youtube.com/watch?v=Efh5Nm6zYoA&feature=youtu.be Marcus and I had been texting each other all week about doing this one. We both decided on no jump, no clap burpee. Just stand. I was pretty fired up. Did it in 3:38 back in the beginning of June at the hotel at Brandi’s...

7/16/13 – AM Swim + PM Bike

AM open water swim practice – 20-30 min Done. Felt good. Unfortunately, no open water available. I have some cuts on my leg and didn’t want to take a chance on getting sick again. Instead did 100m warmup 200m, rest :30 200m, rest :30 300m, rest :30 200m, rest :30 Swam for 30′ total. Practiced sticking my head up during stroke to see where I was going. PM 20 min bike @ Z1 Skipped. Got plenty of activity building and moving the jerk...

7/15/13 – CF Games Taper – AM Airdyne Intervals + PM Training

AM AD 3 min @ Z1 + AD 30 sec @ high speed AER rest walk 30 sec x 20 (get off bike every 5th set for a rest as you want + AD 3 min @ Z1 cool down Done. Felt great. 87-88 RPM Felt pretty powerful this morning. Been sleeping well again. PM A. CJ – build to a tough single – if feelin it go for it 275,295, 305, 315, 325, 335X Pull didn’t feel very strong today. 325: http://www.youtube.com/watch?v=aSJkTBoQBpc&feature=youtu.be 335 Miss: http://www.youtube.com/watch?v=asD7KIIzBy4&feature=youtu.be B. FS – 2,2,1; rest 5 min  345 x 2, 355 x 2, 375 355 and 375 were slow grinds. Haven’t gone this heavy in a while. Probably smart move with the groin as I haven’t lost a TON of strength. Best is 400# 355 x 2: http://www.youtube.com/watch?v=t0WkuxGLR9s&feature=youtu.be 375 x 1:http://www.youtube.com/watch?v=v_Xb4POh0Ic&feature=youtu.be + Row 400 m @ 97% rest 6 min x 3 1:07.6, 1:09.3, 1:09.1 I was a little all over the place on these. Still felt good. Recovered fast. Tripp: My stepbrother came and trained with me today. Only lives a few miles from me. He’s fresh out of college after playing football for 4 years with Missouri Valley. DII National Champions. He’s played football his entire life, wrestled in highschool all four years, placing at state several times. Watching him move, It’s neat to see what a great head start he has if he chooses to pursue this sport. EXTREMELY explosive and super mobile. He moves very well. Seems to have a decent aerobic base for his size, which I would give credit to the wrestling back ground as well as...

7/13/13 – AM Fundraiser WOD + PM Testing/Grinder

AM: Fundraiser WOD For Time: 30 medball burpees (performed like a barbell burpee, but with medball) 400m run w/ medball 30 medball situps 400m run w/ medball 30 medball overhead lunges 400m run w/ medball 30 wall ball shots 400m run w/ medball 30 medball burpees 14:30 Just took it pretty smooth. All movements fast. Run was fine. Just had fun! So thankful for everyone that showed up. The shirts are freakin’ sweet. Extremely grateful for the folks at Faction’s support, and for the support from my family as well. It really means a lot. PM Run 800m rest 1 min exactly 5 min amrap: 5 power clean 225# 10 burpees rest 1 min exactly For time: 100 calories airdyne 100 power clean and jerk 95# 800m – 2:30 + 3 rounds + 7 burpees + 18:00 Run felt great. Hurt like hell afterwards but just like last week, it surprised me. Felt aerobic. Pretty gassed going into the AMRAP Power cleans were fine, just a little slow. Burpees steady and smooth. Airdyne took 7:14, done on a weird new age model. Felt funny. This felt way harder than mine at home. It was awkward. CJ’s were 4 sets of 5 tng then singles. Didn’t plan on ever going to single but it turned into the same grind as the dumbell snatch. Except this time, no time cap to save me. Thankful for that. Finished with 10 tng at the end. Fun session. Looking forward to a big rest. Body is feeling...