6/28/14 – Training

A. Power Split Clean: Tough tng double 295. First leg is fine, swapping to the second gets ugly. B. EMOM x 10: Even – 6 Wtd pistols (3/leg) – 70# DB Odd – 12 TTB + EMOM x 10: Even – 3-5 Thrusters – 70# DB’s Odd – 5 PHSPU – 10″ First EMOM was pretty tough. Never done pistols that heavy. They felt great. Did them in flats too. TTB Felt great. Could have 15-18 each set. Felt good to move with shoulders though.  + Second EMOM I was pretty smoke from 1st. Felt strong though.  + For Time: w/ partner 20 Burpees over wall – 6.5′ wall 20 Tire Flips – big boy Not sure on time. Probably 15′. My buddy was learning to flip the big boy for the first time so I had to pick up a few more. This was fun! Felt great to just goof around today and do some different stuff.  Played around with Medball PHSPU’s also with a 14# ball. Getting the hang of it.  Some clips from todays training!...

6/27/14 – AM Training + PM Tester

AM: A. BS: heavy single Built to 405 B1. Sn Pull + 2 x Hang Sn Pull; rest 10 sec. 185 for all sets. Work on speed B2. Wtd Pullup – strict x 5; rest 2:00 x 5 sets 35# for all sets. PM: 3 Rounds for time: 100m Farmer Carry – 70# DB/ hand 4 Rope Climbs – 15′ 60 Double Unders – Heavy Rope 11:12 This was fun! Broke once on 2nd and 3rd set of Farmer carry. Smoked grip for rope climbs. Shoulders were lit up during double under. Broke once on first and second set to keep shoulders in tact. Unbroken on last set. Felt good to play around...

6/24/14 – AM Training + PM Run

A. PC + Tng PJ x 10 – build to one tough set Up to 245. Easy but did not feel good. Wrist hurt pretty bad. https://www.youtube.com/watch?v=8gybfAZFwPs B. CGBP; 2-3 x 4; rest 2 min 245, 250, 250, 255 C. Amrap 3 min – unbroken sets of 5 ring push ups 11 sets, good technique. + 3 sets @HIGH effort: 10 squat clean thrusters (135#) rest 30 sec 20 unbroken CTB chin up rest 30 sec 10 burpee box jump over (30″) rest walk 2 min + for time: Sprint 100m 25 HSPU rest 2 min for time: 20 pHSPU :51, UB didn’t feel sharp + 6:00, 15″ depth. Shoulders were smoked. Really struggled today. Started to warmup the ctb’s and squat cln thrusters. Moved on. Shoulders and wrist did not feel good. PM  25 min jog easy Done. Felt...

6/23/14 – Am Training + PM Training

A. Snatch – build to 80% fast (perfect mechanics, good speed) – then Emom 5 min @ A weight x 1 Done. Feeling good today. Tried a good warmup and wanted to snatch using flats. Felt pretty strong. A littl different. 4th EMOM snatch https://www.youtube.com/watch?v=hInxRVYUS-M B. BS @20X1 – build to a moderately tough double (when the concentric slows down, call it) 365. Felt strong. C. for time: 3 L rope climbs 50 DU 15 MU 50 DU 3 legless RC 7:16, L-sits took about :90-2:00. 15′. They blew me up big time. Mu’s were tough. 4,3,2,singles. DU’s UB, legless a few minutes. Grip was smoked. PM – AD LP  AD 20 sec @97% rest walk 2:40 x 8 – rest 5 min b/t sets 4,5 Done. Used assault bike. Felt...

6/21/14 – Training/Recovery

A. Hang snatch – build to a tough set of 5 (bar cannot drop) Called it at 185# power. Right wrist was not feeling good at all. B. Snatch pull; 1.1 x 3; rest 2 min (280,285,290) Done. Felt strong. C. CGBP – build to a heavy set of 3  275#, tough for the day. + for time @95%: 15 Tng DL (315#) rest 30 sec 3 L rope climbs 100m sprint rest 1 min 3 legless RC 100m sprint rest 30 sec Row 15 cals Doubled this with a partner vs another 2 fellas in a race. Fun. For Time: One person working at a time. 30 DL’s – 315 6 L-Sit Rope Climbs 8 x 25m shuttle (down and back = 25m) 6 LL Rope Climbs 8 x 25m shuttle (down and back = 25m) Row 15 cal/each Around 7:30, tough. Pretty tired today. Still coming...