Monday, October 8 Week 19, Day 1

AM

A. EMOTM for 6 minutes: 5 TnG Thrusters @ 115#

B. EMOTM for 6 minutes: 5 TnG Squat Snatches @ 135#

C. EMOTM for 6 minutes: 5 TnG Squat Snatches @ 155#

D. EMOTM for 6 minutes: 10 HSPU

PM

Airdyne 1 minute @ 95%

Rest 5 minutes

x 8 sets

(rest 8 minutes b/t sets 4 & 5)

Results

AM

Done with about 1-2 min rest between EMOMs

These got tough.  Whatever it is when I'm moving a barbell for multiple reps my breathing really gets going and my heart rate jumps fairly quickly.  Hopefully this kind of work will help me with those Open/"girls" workouts that I struggle with.

PM

Avg Wts/Cals

360/25

495/32

488/34

513/33

487/31

499/34

499/34

493/32

Solid session.  Felt strong and maintained a high output across the board on these.  First min was slow and small because I thought I was supposed to go 85% then realized it was supposed to be 95%!  Whoops.

Tuesday, October 9 Week 19, Day 2

AM

10 minutes @ 90%:

Run 200m

10 KBS @ 53#

10 Hand Release Push-ups

rest 5 minutes

10 minutes @ 90%:

Row 200m

100ft Farmers Walk w/ 70# per hand

100ft Bear Crawl

PM

10 minutes @ 90%:

10 Wall Balls

10 Box Jumps @ 24” (step down)

10 Toes to Bar

10 Box Jumps @ 24” (step down)

rest 5 minutes

10 minutes @ 90%:

10 Ball Slams @ 30#

25 Double Unders

10 Push Press @ 95#

25 Double Unders

Results

AM

7 rounds

&

5+60m

PM

5+4 WBs

&

6+4 BSs

Thursday, October 3 Week 18, Day 4

AM

Open workout 13.3

PM

30 min max meters row

Result

AM

162 (22 muscle-ups completed):

150 wall balls in 6:35ish:

http://youtu.be/O93jE6Cn6Po

90 Doubles and 22 Muscle-ups:

http://youtu.be/8aBkFrw8NK8

Saturday, October 5 Week 17, Day 6

For time:

50 cal Airdyne

40 GHD Sit-ups

30 Power Snatch @ 155#

20 CTB Pull-ups

10 Wall Walks

Result

12:30

This was tough because my quads were still quite sore from 13.3 on Thursday so they were burning during the AD ride and GHD sit-ups.  I did 1 & drop on the snatches and took a little under 5 min to complete the 30 reps.  C2B I broke into 10-10 with a short rest between and moved steadily through the wall walks.  Toasted legs made this a lot harder and less fun than it would have been.

Friday, October 4 Week 18, Day 3

Front Squat - Build to a max within 10 minutes

(you can warm-up up to 225# before starting 10 minute timer)

+

rest 10 minutes

+

4 rounds for time:

2 Rope Climbs @ 15ft

100ft Run

4 Squat Cleans @ 225#

100ft Run

+

rest 30-60 minutes (whatever you need)

+

4 rounds for time:

400m Run

10 T2B

15 HSPU

45 Unbroken Double Unders

Results

335#

http://youtu.be/j5nmvIzA_4o

6:27

13:31

Front squat felt strong, even though my quads felt like shredded beef from 13.3 yesterday.  Wanted 345 but just missed it.  Legs were strong, my upper back just wasn't strong enough to hold weight:

http://youtu.be/n-3YCBNIjWU

I over paced the regional rope climb/squat clean workout.  Think I could do this sub 6 and maybe 5:30s

Tuesday, Oct 1 Week 18, Day 2

AM

A. Shoulder Press x 2/Push Press x 1; rest 3 minutes  5 sets

B1. Bench Press; 3-4 reps x 5 sets; rest 20 sec

B2. CTB Pull-ups; 20 reps x 5 sets; rest 4 minutes

PM

For reps @ 100% effort:

30 sec - Power Clean & Jerks @ 135#

30 sec - Burpees

30 sec - KBS @ 53#

30 sec - Box Jumps @ 24”

rest 8 minutes

x 4 sets

Results

AM

A. 145-155-160-165-170

B1. 205 (4)-225 (4)-235 (4)-245 (3)-255 (2)

B2. Done all UB

Pretty happy with this session.  Press and bench felt strong and C2B felt fine, taped my hands and they felt fine too with no tears or severe beating.

PM

PC:         10-11-10-10

Burpees: 13-12-12-10

Swings:   15-15-13-13

BJs:        15-14-14-14

This was tough, happy with the C&J numbers and consistency but I definitely paid the price in the other 3 movements.  I also was definitely feeling yesterday's squat work in my legs and my abs from the GH sit-ups, as well as shoulders from AM today.  With that in mind I'm happy with this and it was a solid effort for how I was feeling.  Burpees were a little slower than my typical 15/:30 secs pace I've been doing over the last couple months so not thrilled with that, but not surprised as I said.

Monday, September 30 Week 18, Day 1

AM

A. Back Squat - Build to a 1RM

Rest 8-10 minutes

B. Back Squat @ 85% today’s 1RM; AMRAP x 1 set

C. GHD Sit-ups; 20 reps x 4 sets; rest 90 seconds

PM

Row 1 min @ 85%

Walk 1 min

x 12 sets

Results

AM

A. 395# 10# lifetime pr on HBBS and 30# pr from first 2 weeks of testing

B. 10 reps @ 335#

C. Done

PM

1:45 pace held for all intervals except on 12 I did 1:40

Felt good on everything today.  Very happy with back squat being as strong as it's ever been after being way down for a while.  Also happy to increase 1RM by 30# but not lose anything on the max set at 85%, which went a lot better than I thought it would.  Rowing was solid and I maybe could have gone a little faster but this felt like a perfect 85% pace with how my legs were feeling from AM.