11/28/15 – AM Training, Noon 500m Swim TT, PM Testing

AM A. Squat clean clusters; 2.2.2×5; rest 30 sec/rest 2min B1. Front squat; 10 unbroken 225# x5; rest 10 sec B2. Muscle ups; 5 reps AFAP x5; rest 10 sec B3. CTB pull ups; 12 reps AFAP x5; rest 3 min A. 225, 245, 265,275,285. Felt strong. Did doubles as tng reps. Lot’s of pulling lately and I like it. B1/2/3. Subbed 10 ring dips for Muscle Ups. It feels good today, but I want to let it heal up. Each set around 1:15 total. Everything unbroken and felt fast. CTB’s feeling good today! Fun session! Noon Swim 500m for time Based on time to get to the pool I had to switch this with PM. Had a decent warmup. Around 300m total. Probably need more. Brandi and I took turn going so we could help count and push each other. I was 11:42. Very slow today, but first time back swimming in a while. Felt pretty uncomfortable but it was a good challenge and definitely fun. PM 3 rounds for time: 15 OHS 115# 15 TTB 15 burpee box jump overs 24″ + airydne 20 min easy cool down 8:07, Unbroken on OHS and TTB. I felt good during this. The BBJovers are the whole workout. Second round I fell off a bit on those, but I tried to keep moving aggresively the whole time. I feel good about this session. Great way to end the day. I was hurting at the end. Legs were smoked. Awesome training day! 20 min A/D spin done after tester....

11/27/15 – AM Training + PM Track Session

AM A. Power clean clusters; 1.1.1.1×5; rest 20 sec/rest 2 min B. Clean grip deadlift; 5×5; rest 2 min + EMOM 20 min: Odd- 7 deadlift 275# Even- 7 strict hspu + 20 min amrap: 10 power snatch 75# 10 kipping hspu + C1. Support hold on rings; 20 sec x5; rest 1 min C2. LAying Db tricep extensions; 12-15×5; rest 1 min C3. Powell raises; 12-15×5; rest 1 min A. 275,285,295,305,315. Really happy with these. Felt strong. B. 365,375,385,395,405. 405 was tough. Clean grip is difficult. Felt strong through. + Both EMOM’s done unbroken and smooth. No issues. Just felt like a lot of volume.  + C1/C2/C3. Ring support hold felt better each set. Used 20# db’s for tri extensions, skipped last 2 sets of powell raise. Was using 10# db and it irritated shoulder. Great session. I feel good. PM Run 800m @80% effort Rest 30 sec Run 800m @84% effort rest 1 min run 800m @88% effort rest 2 min Run 800m @92% effort rest 4 min Run 800m @96% effort rest 8 min Run 800m all out + easy run tech work cool down/mobility work 4:00, 3:45, 3:30, 3:10, 3:00, 2:47 AWESOME session! This was a lot of fun. Ran at a track with a buddy. He’s a good runner so I was just outside of comfortable the whole time. Good pacing and very happy with how mechanics felt. Well at least until the last 200m of the final set. That shit was ugly.  Ran 800m for a warmup, then about 10 minutes of dynamic hip/ankle work. Body felt good. Ran as hard as I could for...

11/25/15 – AM Training + PM Training

AM A. Snatch; build to a tough single B. Squat clean; build to a tough tng triple + 3 sets: 5 squat snatch 225# 3 rope climbs rest 3 min bw sets + 3 sets: 5 squat clean 275# 5 muscle ups rest 3 min bw sets + mobility/locomotion work 15-20 min A. Worked up to 272#, no misses. Felt sharp.  B. worked up to 315. Did doubles up until 305. Did triples at 305 and 315. Would have liked more but wasn’t there today. 315 was heavy. + 3 sets:  :56, 1:10, 1:20 – fast singles on snatches, rope climbs pretty quick, but not super efficient.  + 3 set: :50, :56, 1:04 – Cleans got heavy. I was fighting the last set and felt pretty lactic. Tough intervals but really fun.  Mobility work done. 20 minutes worth. Left shoulder and wrist feel a little tweaked. I caught a few snatches forward and it felt off. Going to take really good care of it. Over all great session. Had fun training with buddies. PM 3 sets: Row 1k @4:00 pace 3 min amrap @85-90% effort 10 thrusters 95# 10 CTB pull ups rest 4 min bw sets + 3 sets: airdyne 4 min @~20 min max effort pace 3 min amrap @85-90% effort 5 OHS 135# 10 TTB rest 4 min bw sets + mobility work 15-20 min PM: 2 + 6 thrusters, 2 + 7 thrusters, 2 + 10 thrusters. Felt fine. Good breathing. Went 5/5, and some 10’s on CTB’s just to keep breathing down and transition fast. Thrusters unbroken. I feel SUPER tight this evening after...

11/23/15 – PM Training

A1. Back squat; 5×5; rest 90 sec A2. Power clean x1/push press x5; rest 90 sec x5 complexes A3. Weighted pull ups; 2-3×5; rest 90 sec + EMOM 30 min: Min 1- 10 thruster 95# Min 2- 10 burpees Min 3- 10 powr snatch 95# Min 4- 10 CTB pull ups Min 5- 10 strict hspu (if you approach failure here, go amrap strict + remaining to 10 kipping) + mobility work on shoulders/hips ankles/etc 30 min A1. 275,295,325,345,355 – Felt good. Haven’t gone heavy(ish) in a while. A2. 215, 225,235,245,255. Felt strong and sharp. Could have gone heavier. A3. 35,45,60,60,70 – 3 reps for all + EMOM done. All reps felt great as well as movement. PS got the HR the highest.  Overall great session. I felt awesome...

11/20/15 & 11/21/15

A. Power clean clusters; 1.1.1×5; rest 20 sec/rest 2 min (295#) + Airdyne 30 secodns @85-90% airdyne 30 secodns easy x20 + mobility work 20-30 min A. Done. Felt strong and sharp. + No airdyne so did  20 min EMOM: Min 1 – 30 sec sled push min 2 – 50 DU’s 21-Nov A1. Muscle ups; 6 unbroken – rest as needed A2. Strict hspu x4/kipping hspu x8 – rest as needed x8 supersets + EMOM 14 min: Odd- 8 CTB pull ups Even- 8 burpees + mobility work 15-20 min A1/A2. No high rings so did 2 x L-strict strict muscle-ups + HSPU’s. Felt strong and sharp. + EMOM done. Easy and...