3/29/14 – AM Training + PM Training

AM 5 sets @ increased effort per set: 300m row 50 DU AD 25 cals / 5 Cal Assault Bike Run 200m rest walk 2 min – record times to show changes 3:38 3:29 3:22 3:20 3:16 DU’s UB. These felt good. Running felt great. Just a little faster on each movement each set. Last 2 were tough. PM A. 5 sets – Snatch balance + Heaving snatch balance (115-135#, feel good); rest 90 sec Done. Good practice. Felt sharp and fast. B. Emom 10 min – PC Tng x 3 (build from 205 – 245#, mod, perfect mechanics) Done. Felt pretty good. C. for time: 10 legless RC 2:50. 13′ rope with no jump or reach. These felt realllly strong. Good improvement. + 7 min amrap: – have upbeat tempo here to push muscle endurance 3 bar muscle ups 2 HPS (155#) 1 med ball 2 shoulder (150#) 7 rounds. Pretty tired at this point. Didn’t have a medball so I used brandi for stone to shoulder. Actually pretty tough haha. Brandi 2 Shoulder:...

3/28/14 – AM Training + PM Training/14.5

AM Emom 12 min –  Odd – AD high effort 15 sec Even – Run 200m Done. A/D got a little tough. Run about 100m down and back in about :35-:40. rest as needed 3 sets for times of: AD 30 cals 15 box jump (24″) Row 300m 60 sec FLR on rings rest walk 3 min – same times per set 4:10 3:58 4:07 FLR unbroken. Got kinda tough with the quads burning. The time difference is the rower not starting for the first and last. PM A. BS @20X1 – build to 85%, then complete 3 singles at that weight 390#. Light. Strong B. 10 sets – every 45 sec – PC x 1 (build heavy) Started at 225. Ended at 345. 10#/set. Huuuuuuuuuge PR. 335: https://www.youtube.com/watch?v=wmg-Q7eyOYU 345: https://www.youtube.com/watch?v=2iJuFn_C5zM 350 Miss: https://www.youtube.com/watch?v=uCBZ478ClM0 C. Emom 16 min –  Min 1 – AD 20 cals Min 2 – burpee x 6 over bar Min 3 – Thruster x 5 Tng (135#) Min 4 – DU x 35 unbroken Done. Felt fine. Good and loose. + Open...

3/26/14 – AM Run Intervals + PM Training

AM Track style warm up then….. Run 400m @90% rest walk 3 min x 8 – decrease pace .5 sec from previous week 1:20 1:17 1:19 1:20 1:20 1:20 1:20 1:20 Much more consistent this week. Felt great. Definitely saved some. Legs still get pretty tired by the end. Really tight like I have been back squatting. PM A. FS @20X1; 2,2,2,2,2; rest 2-3 min 345, 355, 365, 375, 385. Felt strong. All easy reps except 2nd at 385. Pretty tough. 385: https://www.youtube.com/watch?v=ThM1qkknmus B. Clean – tough single Stopped at 315. Tech felt good, felt a little heavy off the ground though. I guess front squats took a little out. 315: https://www.youtube.com/watch?v=6wGtyQ9oucI C1. Ring push up; 20,20,20; rest 30 sec C2. Legless RC x 2; rest 90 sec RPU’s – UB and fast. LL climbs done in about 20 sec. These felt pretty strong today. + for time: 15 thruster (155#) 20 CTB chin up unbroken 20 thruster (135#) 20 CTB chin up unbroken 25 thruster (115#) 20 CTB chin up unbroken 8:12 This hurt. Lot’s of rest in there. Not super happy about that but basing how I felt when I was done. I’d say I pushed pretty hard for the day. My forearms were LIT UP after this was over. 15’s @ 155 were heavy today. 135’s felt great. Butterfly most CTB’s. Actually about half. Smoked now. Feeling good though!...

3/25/14 – AM Training + PM Travel

A. BS @20X1; 2,2,2,2,2; rest 2-3 min 374, 385, 396, 407, 418; Felt really strong this morning. 418 for a double is some kind of a PR. B. High hang Snatch + Hang snatch below the knee + Snatch; 1.1.1 x 5; rest 2-3 min (drop after each piece) Up to 205. Weird setup at facility so didn’t push it. Felt a little out of element. Good practice though. Ready to start snatching again. C1. Ring dip; 15,15,15; rest 10 sec C2. Axel Bar pendlay row; 6-8 x 3; rest 2 min Done. UB & 8 reps/set at 205, 215, 225. Grip felt strong. + for time: 3 Tng clean (full, 225#) 4 bar MU 3 Tng clean (235#) 4 bar MU 3 Tng clean (245#) 4 bar MU 3 Tng clean (255#) 4 bar MU 3 Tng clean (265#) 4 bar MU 5:10. Done with ring musclups. No bar at gym. Felt pretty good. Can go soooo much faster. Just not this morning at 6am. Tng’s felt strong. All UB excepty last set of MU’s 3/1 for some reason....

3/24/14 – AM Row Intervals + PM Off

AM Row 500m @85% rest walk 3 min x 10 – same times per set, if more than .5 sec off, terminate workout Done early this AM. 1:43.00 for all sets. Plenty more there. PM Work. No...