2/27/16 – AM Swim + PM Recovery

Went for an easy swim this morning. Did a good warmup, then about 6 x 50y with about 30 sec rest at really hard effort. Then a long stretch in the hot tub after to loosen up the hips. Felt great!   PM session was  about 90 minutes of locomotion and mobility work. Spent about 30 minutes doing some pails and rails on the shoulder and hips. Great improvement on both. Love those. Takes a while, but works.  Left adductor is feeling a LOT better. Glad I backed off when I did. I think we’ll be 100% by Monday....

2/26/16 – Open 16.1

20 min AMRAP: 25′ OH Walking Lunge – 95# 8 Bar Facing Burpees 25′ OH Walking Lunges – 95# 8 CTB Pull-Ups 9 rounds even. OH lunge was fine, averaged 8 steps/set. CTB’s were really easy and unbroken. The BF burpees are what lit me up each round. This felt like all breathing for me. Happy with the push though. I felt a slight strain in my high left adductor. I had to shorten the steps to about 9 each round for the lunge to not make it any worse. Over all, it was fun and glad to be participating...

2/24/16 – PM Training – Pulls + HSPU’s prep

A. Snatch pulls; 3×3; rest 2 min – 255, 275, 285 kept these fast. B. Deadlift; 5 on the min for 6 min @315# – Done. Felt strong and super fast. C. Strict hspu; 20 for time – :21 – felt really strong. D. Kipping hspu; 40 for time – :50 – Broke at 36, then finished with a quick 4. Damn. Wanted to go unbroken, but these felt fast as shit!! + 15 min amrap @easy pace – Done, this felt great. Assault bike 1 min 5 burpees (perform these fast, but the assault @EN1 pace) + mobility work 20-30 min – Done. did a light workout with a bunch of other dudes later on too. Just a mix of emoms doing basic movements like situp, db thrusters, slams balls, etc. Very easy stuff. Felt good to sweat for a...

2/23/16 – AM Training Push Press + Gymnastics Tester

A. Push press; 3, 2, 1; rest 2 min – 255,275, 305. 275 felt kinda keavy so I didn’t go super aggressive for the single but 305 flew up overhead. Thought I was just a little off this morning but  just wasn’t firing yet. + For time: 10 muscle ups 100 double unders 30 CTB pull ups 100 double unders 50 TTB 8:08, MU’s unbroken and felt great. 50/50 on first set of DU’s, 12/10/8 on CTB. These felt strong. 60/40 on second DU’s, then 10/10/10/8/5/4/3 on TTB at the end.  + mobility work 20-30 min I had kinda of a rough morning and not the best sleep, so I didn;’t go in to the tester with a lot of expectation and it ended up being a great session overall! Happy with the gymnastics...

2/22/16 – AM Training – 20 thrusters 30 cal row

A. Squat snatch x1/hang snatch x1/OHS x1 – 1 complex on the min for 10 min @moderate/light load – 135,145,155,165,175, 185 for 5 sets. Felt sharp. B. Front squat; build to a tough single (not a 1rm, just tough for the day) – 385, felt pretty good.  + For time: 20 thrusters 115# 30 cals row 1:22, Def could have/should have gone faster. I was too powerful at the end of the row. Oh well, I still felt great and got a little burn out of it. Overall great...