11/27/13 am row intervals + pm training

AMRow 1k @Z1+Row 500 m in 1:38rest walk 3:00x 5 rest 6 min Row 500m in 1:39Rest walk 3:00x 5+AD 10 min cool down  Done. Felt great. All sets a second under pace. Feeling strong. PMA. Gauntlet – every 90 sec – Tng squat clean x 2 (build, start @65%, you choose inc. per set, max 10 sets)225-315. Felt strong as crap. There’s more there. Hope to max clean in az.B. Segmented clean DL; 2-3 x 3; rest 2 min275, 295, 325, 345C. 20 min:Min 1 – 2 RCMin 2 – 5 pHSPUMin 3 – 7 TTBMin 4 – 9 CTB chin upMin 5 – 11 cal RowDone. Surprisingly easy.+30-20-10burpee200-150-100DU8:25Dus 150/5050/50/5063/37′ tried to go unbroken. Feeling...

11/30/13 – pm training – Dublin, ga

PM A. Press @1012; 2-3 x 4; rest 2-3 min 185, 195, 205, 215×2 B. 2 sets – CGBP; amrap set (225#); rest 4 min b/t attempts12/10 happy with this. Big improvement. Shoulders are tired today but felt strong. + 10 min @ 80%:run 200 mrow 200 mAD .3 miles rest 5 min 10 min @ 80%:50m FC (100#/h)9 WB7 T2B5 ring dips rest 5 min 10 min @ 80%:25 DU’s3 pHSPU 5 HPS – 135# 3+200m 6+3 ttb 5+...

11/29/13 PM Training – Dublin Ga

AM Row 8k (1:57/500m pace) No rower, 30 min elliptical. PM A. BS @ 20X1; 3,2,3,2,3,2; rest 2 min (each step heavier, floss, feel this out) 275, 295, 305, 325, 355, 370 No pain. 370 felt light. Slight pull still but getting better!!!! B. Snatch – build to a heavy double 245, missed 2nd rep of 255. Hips don’t feel as powerful today. Technique was feeling good today though. C. Build to a 10rm – Tng PC (max 5 sets) 245, missed 255 (6/10) I feel like I’ve got more in this.  + AD 2 min @95% rest 2 min In 12 min 25 burpee MU’s 15 manmakers (35#) Amrap chin ups in remaining time rest 2 min AD 2 min @ 95% 65 cal  53 chin-ups 44 cal This was tough. About 5:30 on the burpee muscle ups. Too hard on the first 2 min, I was...

11/26/13 – AM A/D + PM Training

AM AD 30 sec @ 90% Rest walk 30 sec x 24 (straight through) Done. Felt powerful. Legs are a little tired but not bad. PM A. Press; 3,3,3,3; rest 2-3 min 185, 195, 205, 210 Shoulders are tired tonight. Still decent numbers. B. Emom 8 min – Tng HPS x 3 (155# start, add small per set) 155-190, 5# jumps Felt strong, but not that smooth. Shoulders are tired. C. DB paused BP; 6-8 x 4; rest 2 min 85# Dumbbells and 8 reps for all sets. Heaviest I have so it was just right. + 10 min amrap: TGU (2pd) – alternating arms 31 nice and...

11/25/13 – AM Row 2k/5k/2k + PM Training

AM Row 2k in 7:00 rest 120 sec Row 5K in 20:00 rest 120 sec Row 2k in 7:00 6:57.5/1:44.3 + 19:41.3/1:58.1 + 6:56.8/1:44.2 Felt great! Second 2k got a little spicy but not too bad. All aerobic. PM A. BS @20X1; 3,3,3,3; rest 2-3 min Felt pretty good. Stopped at 335 Groin is slowly getting better each week still. Just going to hang in there. B. Emom 8 min – Tng squat clean (225#) x 2 Done. Felt fast and strong. C. 30 TGU for time (2pd) 5:46 Felt really really fast on these today. Had to double check to make sure I was using the 2pd. + AMRAP CTB chin ups in 2 min rest 3 min 10 pHSPU – 10″ 20 BB front w lunges – 185# 10 pHSPU 10 DL (405#) 10 pHSPU 20 BB front w lunges – 185# 10 pHSPU rest 3 min AMRAP CTB chin ups in 2 min 40 :/ + 11:22 + 43 Awesome tester. First set of CTB’s did not feel great. Second set did all 5’s and felt better. Paced wrong. 5/5 on phspu’s and then 3 and 4’s for the rest of the sets. BB lunges were sets of 10. Felt strong. DL’s 5/5 felt really strong. Smoked. Great session...