A1. Wtd Push Ups, 5 x 6-8, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 4 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog
A1: completed all with 20#
A2: 18, 14, 13, 12, 13
A3: felt good arms were still sore a little from Monday
A4: getting better at these
14 AMRAP: 1 rd and 74 reps
Run: only got 8 mins in it was raining and I stopped when it started to lightning
Wednesday, February 3, 2016
Tuesday, February 2
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 5
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 7, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:27, MHR 167
800m: 4:27, MHR 176
800m: 4:33, MHR 180
800m: 4:34, MHR 184
800m: 4:33, MHR 187
Rest: HR got down to 110
400m: 1:58, MHR 186
Got called into work didn't finish the rest.
+
Run 800m, rest 60 sec x 5
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 7, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:27, MHR 167
800m: 4:27, MHR 176
800m: 4:33, MHR 180
800m: 4:34, MHR 184
800m: 4:33, MHR 187
Rest: HR got down to 110
400m: 1:58, MHR 186
Got called into work didn't finish the rest.
Monday, February 1
A. Power Clean + Hang Squat Clean + Jerk, build to max in 12 min
+
14 min EMOM
1st- 3 Strict Press @ 65% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Box Jumps, 24” step down
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
A: 185 dis 205 but dropped it on the hang squat
14 EMOM: best I've done on the pull ups
For Time: 18:23
800m: 4:50
800m: 4:45
+
14 min EMOM
1st- 3 Strict Press @ 65% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Box Jumps, 24” step down
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
A: 185 dis 205 but dropped it on the hang squat
14 EMOM: best I've done on the pull ups
For Time: 18:23
800m: 4:50
800m: 4:45
Saturday, January 30
EMOM 10 min - Run 100m @ 90%
res 5 min
Run 200m, rest 30 sec x 12
rest 5 min
Run 800m rest 1:30 min x 3
+
A. Goblet Squats @ 3030, 3 x 10 reps, rest 90 sec
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs
Treadmill run
A: 30# db
B: 25# db each hand
res 5 min
Run 200m, rest 30 sec x 12
rest 5 min
Run 800m rest 1:30 min x 3
+
A. Goblet Squats @ 3030, 3 x 10 reps, rest 90 sec
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs
Treadmill run
A: 30# db
B: 25# db each hand
Friday, January 29
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. DB Hang Snatch, 5 x 5, heavy as possible
B. DB RFE Split Squat @ 3030, 4 x 10/leg
C1. Push Ups- 4 x AMRAP Unbroken, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 40#
B: 25# each hand felt the burn
C1: 30, 28, 29, 26, 25
C2: 30# each hand
Treadmill run
A. DB Hang Snatch, 5 x 5, heavy as possible
B. DB RFE Split Squat @ 3030, 4 x 10/leg
C1. Push Ups- 4 x AMRAP Unbroken, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 40#
B: 25# each hand felt the burn
C1: 30, 28, 29, 26, 25
C2: 30# each hand
Treadmill run
Wednesday, January 27, 2016
Wednesday, January 27
Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Push Ups, 5 x 6-8, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog
A1: all they had was Dumbbells could get it to stay in my back did all sets no weight
A2: 15, 12, 13, 11, 12
Couldn't do the AMRAP Ceiling was too low, went outside but there was water on the roads and a lot of snow on the grass.
A1. Wtd Push Ups, 5 x 6-8, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog
A1: all they had was Dumbbells could get it to stay in my back did all sets no weight
A2: 15, 12, 13, 11, 12
Couldn't do the AMRAP Ceiling was too low, went outside but there was water on the roads and a lot of snow on the grass.
Tuesday, January 26
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 3 x 10, rest 90 sec **keep tempo including just 1 sec at top
Used a treadmill on the runs
A: used 40# Dumbbells
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 3 x 10, rest 90 sec **keep tempo including just 1 sec at top
Used a treadmill on the runs
A: used 40# Dumbbells
Monday, January 25
Monday- Cl&J tech work + UB Speed work + MAP 1
(in NYC)
(If they have heavy DB’s)
A. Single Arm DB Snatch, 5 x 5/arm for max weight, rest 60 sec b/w arms
B. 2-arm DB Power Clean to Push Jerk, build to a tough 5
(if they only have light weights)
A. 15 DB Deadlifts + 10 Hang Power Cleans + 5 Shoulder to OH, build to a tough set
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Burpees
+
2 min rest
+
Bike 4 min @ 85%
rest 1 min
Bike 4 min @ 85%
A: 40# Dumbbells
B: 40# Dumbbells
For time:
19:58. Felt wrecked, had trouble stabilizing the Dumbbells and lower back started hurting from the Burpees.
(in NYC)
(If they have heavy DB’s)
A. Single Arm DB Snatch, 5 x 5/arm for max weight, rest 60 sec b/w arms
B. 2-arm DB Power Clean to Push Jerk, build to a tough 5
(if they only have light weights)
A. 15 DB Deadlifts + 10 Hang Power Cleans + 5 Shoulder to OH, build to a tough set
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Burpees
+
2 min rest
+
Bike 4 min @ 85%
rest 1 min
Bike 4 min @ 85%
A: 40# Dumbbells
B: 40# Dumbbells
For time:
19:58. Felt wrecked, had trouble stabilizing the Dumbbells and lower back started hurting from the Burpees.
Sunday, January 24, 2016
Friday, January 22
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. Snatch Pulls + Snatch, tough single in 12 min (video and post to blog)
B. Snatch Pulls @ 41X1, 5 x 3 reps, rest 2 min
C1. Push Ups- 4 x 30 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 125 video was at 95#
B: worked up to the last set of 175
C1: did all
C2: did all at 105
A. Snatch Pulls + Snatch, tough single in 12 min (video and post to blog)
B. Snatch Pulls @ 41X1, 5 x 3 reps, rest 2 min
C1. Push Ups- 4 x 30 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 125 video was at 95#
B: worked up to the last set of 175
C1: did all
C2: did all at 105
Thursday, January 21, 2016
Wednesday, January 20
A1. Wtd Push Ups, 4 x 6-8, rest 5 sec
A2. Plyo Push Ups, 4 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
15 min AMRAP
50 Double Unders
20 Toes to Bar
50 Wall Ball, 20#
20 Box Jumps, 24"
+
12-15 min easy run constant jog
A1: 15# finished all sets was slit toe hard ar the end
A2: 18, 15, 17, 15
A3: felt better still had trouble holding the 5 sec down towards the end of the sets
A4: felt hard just not used to them didn't get all eight on the last set
AMRAP: 1 round and 63 reps
Dubs sucked and did t2b up in sets of 5 at a time before dropping down.
A2. Plyo Push Ups, 4 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
15 min AMRAP
50 Double Unders
20 Toes to Bar
50 Wall Ball, 20#
20 Box Jumps, 24"
+
12-15 min easy run constant jog
A1: 15# finished all sets was slit toe hard ar the end
A2: 18, 15, 17, 15
A3: felt better still had trouble holding the 5 sec down towards the end of the sets
A4: felt hard just not used to them didn't get all eight on the last set
AMRAP: 1 round and 63 reps
Dubs sucked and did t2b up in sets of 5 at a time before dropping down.
Tuesday, January 19, 2016
Tuesday, January 19
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 5
+
A. Front Squat @ 10X1, 3 x 10, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:37 MHR 171
800m: 4:26 MHR 181
800m: 4:36 MHR 182
800m: 4:34 MHR 181
R 5min HR dropped to 114
400m: 1:53 MHR 186
400m: 1:55 MHR 189
400m: 2:00 MHR 184
400m: 2:02 MHR 184
200m: :50 MHR 184
200m: :47 MHR 188
200m: :55 MHR 180
200m: :57 MHR 181
200m: :54 MHR 186
A: 90# felt like my knees were hurting
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 5
+
A. Front Squat @ 10X1, 3 x 10, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:37 MHR 171
800m: 4:26 MHR 181
800m: 4:36 MHR 182
800m: 4:34 MHR 181
R 5min HR dropped to 114
400m: 1:53 MHR 186
400m: 1:55 MHR 189
400m: 2:00 MHR 184
400m: 2:02 MHR 184
200m: :50 MHR 184
200m: :47 MHR 188
200m: :55 MHR 180
200m: :57 MHR 181
200m: :54 MHR 186
A: 90# felt like my knees were hurting
Monday, January 18
Monday- Cl&J tech work + UB Speed work + MAP 1
A. Power Clean, 3 reps @ 125/min for 10 min
B. Shoulder to OH, 3 @ 125/min for 10 min
+
For time:
21-15-9 Thrusters, 100#
9-7-5 Pull Ups
21-15-9 Box Jumps, 24"
9-7-5 Toes to Bar
+
2 min rest
+
Row 1000m @ 85%
rest 2 min
Run 800m @ 85%
A: did all sets
B: did all sets felt tired
For Time: 12:09 my arms were trashed and toes to bar felt better than the pull ups.
1000m: 4:10
800m 4:55
A. Power Clean, 3 reps @ 125/min for 10 min
B. Shoulder to OH, 3 @ 125/min for 10 min
+
For time:
21-15-9 Thrusters, 100#
9-7-5 Pull Ups
21-15-9 Box Jumps, 24"
9-7-5 Toes to Bar
+
2 min rest
+
Row 1000m @ 85%
rest 2 min
Run 800m @ 85%
A: did all sets
B: did all sets felt tired
For Time: 12:09 my arms were trashed and toes to bar felt better than the pull ups.
1000m: 4:10
800m 4:55
Saturday, January 16
Missed Saturday, due to being with the family, will make this up later in the week.
Friday, January 15
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 2 Snatch Pulls + Snatch, tough single in 12 min (video and post to blog)
B. Snatch Pulls @ 41X1, 4 x 4 reps, rest 2 min
C1. Push Ups- 3 x 35 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 3 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 115
B: 135, 145, 155, 165
C1: made all sets last set got really tough around 25 but pushed through
C2: 105 each set
A. 2 Snatch Pulls + Snatch, tough single in 12 min (video and post to blog)
B. Snatch Pulls @ 41X1, 4 x 4 reps, rest 2 min
C1. Push Ups- 3 x 35 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 3 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 115
B: 135, 145, 155, 165
C1: made all sets last set got really tough around 25 but pushed through
C2: 105 each set
Thursday, January 14, 2016
Wednesday, January 13
Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Push Ups, 4 x 6-8, rest 5 sec
A2. Plyo Push Ups, 4 x AMRAP in 25 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
14 min AMRAP
14 Over Head Squats, 95#
14 Toes to Bar
42 Double Unders
+
12-15 min easy run constant jog
A1. Wtd Push Ups, 4 x 6-8, rest 5 sec
A2. Plyo Push Ups, 4 x AMRAP in 25 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
14 min AMRAP
14 Over Head Squats, 95#
14 Toes to Bar
42 Double Unders
+
12-15 min easy run constant jog
A1: 15# made all reps
A2: 14, 11, 10, 12
A3: last set of 3 very hard
A4: only did 3 on the last set felt hard
14 AMRAP
2rds 19 reps. Legs felt tired, never thought I'd say toes 2 bars felt better than OHS's
Before this workout I joined in a partner WOD and did
25 shoulder to overheads at 115# and 40 wall balls at 20#'s in 8 minutes resting when partner did his reps.
Constant light jog was 17 mins and did a little over 1.5 miles furthest so far without stopping
Tuesday, January 12
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 3
rest 4 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 5
+
A1. Front Squat @ 10X1, 3 x 10, rest 30 sec **keep tempo including just 1 sec at top
A2. Kipping Pull Ups, 3 x AMRAP, rest 0 sec
A3. Active Hang from Bar, 3 x AMSAP, rest 30 sec
A4. DB Push Press heavy, 3 x 6-8 reps, rest 5 sec
A5. Wall Facing HS Hold, 3 x 30 sec, rest 3 min
800m: 4:15 MHR 162
800m: 4:17 MHR 174
800m: 4:22 MHR 177
400m: 2:08 MHR 173
400m: 2:11 MHR 177
400m: 2:12 MHR 178
400m: 2:12 MHR 179
200m: 56 MHR 178
200m: 55 MHR 178
200m: 54 MHR 182
200m: 55 MHR 180
200m: 49 MHR 186
A1: 95# legs felt fatigued
A2: 4, 7, 8
A3: 27, 30, 24 secs
A4: 30# each hand all reps made
A5: was only getting around 25 secs each time.
I felt completely exhausted
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 3
rest 4 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 5
+
A1. Front Squat @ 10X1, 3 x 10, rest 30 sec **keep tempo including just 1 sec at top
A2. Kipping Pull Ups, 3 x AMRAP, rest 0 sec
A3. Active Hang from Bar, 3 x AMSAP, rest 30 sec
A4. DB Push Press heavy, 3 x 6-8 reps, rest 5 sec
A5. Wall Facing HS Hold, 3 x 30 sec, rest 3 min
800m: 4:15 MHR 162
800m: 4:17 MHR 174
800m: 4:22 MHR 177
400m: 2:08 MHR 173
400m: 2:11 MHR 177
400m: 2:12 MHR 178
400m: 2:12 MHR 179
200m: 56 MHR 178
200m: 55 MHR 178
200m: 54 MHR 182
200m: 55 MHR 180
200m: 49 MHR 186
A1: 95# legs felt fatigued
A2: 4, 7, 8
A3: 27, 30, 24 secs
A4: 30# each hand all reps made
A5: was only getting around 25 secs each time.
I felt completely exhausted
Monday, January 11
Monday- Cl&J tech work + UB Speed work + MAP 1
A. Power Clean, 3 reps @ 115/min for 10 min
B. Shoulder to OH, 3 @ 115/min for 10 min
+
For time:
3 rounds
30 Wall Ball, 20#
30 Burpees
+
2 min rest
+
Row 1000m @ 85%
rest 2 min
Run 800m @ 85%
A and B felt fine a little hard on the last few sets
3rds
13:29
Felt like I pushed hard and was spent
1000m: 4:01
800m: 4:27
A. Power Clean, 3 reps @ 115/min for 10 min
B. Shoulder to OH, 3 @ 115/min for 10 min
+
For time:
3 rounds
30 Wall Ball, 20#
30 Burpees
+
2 min rest
+
Row 1000m @ 85%
rest 2 min
Run 800m @ 85%
A and B felt fine a little hard on the last few sets
3rds
13:29
Felt like I pushed hard and was spent
1000m: 4:01
800m: 4:27
Sunday, January 10, 2016
Friday's on Sunday, January 10
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. Hang Snatch, tough single from above knee
B. Snatch Dead Lift @ 41X1, 3 x 5 reps, rest 2 min
C1. Push Ups- 3 x 30 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 3 x 8-10, rest as needed to go unbroken on push ups
+
15 min run Z2
Did these in the correct format. I learned yesterday lol
A:115# I did these with a wider grip. I went another thumbs length out on each side. Kept hook grip and thumbs hurt a little but Workd on rotating my knuckles to the ground and it felt better. Widest grip I've been able to do so far
B: 155, 165, 175 kept the same grip as above
C1: used a yoga block under my chest to achieve proper depth on each one. Did all sets of 30 ended up resting for about 3 mins after C2 before I started again
C2: 1st set did 85# 2nd and 3rd set I did 95#'s kept the same grip as above and lower back was burning a little but finished all set pretty fast. Felt good on my arms the 3rd set was a little hard around rep 9 and 10 on arms.
A. Hang Snatch, tough single from above knee
B. Snatch Dead Lift @ 41X1, 3 x 5 reps, rest 2 min
C1. Push Ups- 3 x 30 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 3 x 8-10, rest as needed to go unbroken on push ups
+
15 min run Z2
Did these in the correct format. I learned yesterday lol
A:115# I did these with a wider grip. I went another thumbs length out on each side. Kept hook grip and thumbs hurt a little but Workd on rotating my knuckles to the ground and it felt better. Widest grip I've been able to do so far
B: 155, 165, 175 kept the same grip as above
C1: used a yoga block under my chest to achieve proper depth on each one. Did all sets of 30 ended up resting for about 3 mins after C2 before I started again
C2: 1st set did 85# 2nd and 3rd set I did 95#'s kept the same grip as above and lower back was burning a little but finished all set pretty fast. Felt good on my arms the 3rd set was a little hard around rep 9 and 10 on arms.
Wednesday, January 6, 2016
Wednesday, January 6
Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Ring Push Ups, 4 x 6-8, rest 20 sec
A2. Plyo Push Ups, 4 x AMRAP in 20 sec, rest 20 sec
A3. Negative Only Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up
A4. Ring Rows, 4 x AMRAP in 20 sec, rest 60 sec
+
12 min AMRAP
20 Double Unders
5 Burpee Box Jumps, 24”
20 Double Unders
10 Power Snatch, 75#
+
12-15 min easy run constant jog
A1: used a 25# plate really fatigued my arms but I pushed through and did all reps, probably should have started lighter.
A2: my arms were spent from A1, I got 14,9,6,5.
A3: all felt good, last set was hard and the last rep was a burner
A4: 16, 17, 15, 16
AMRAP:
3 rds and 3 reps. Dubs were hard today some sets I'd go unbroken and some I'd get 1 and 2 at a time. Felt like I spent more time on dubs than anything else. Went unbroken on the pwr Snatches each time
Jog:
Felt good did over a mile concentrated on just a steady light jog with no stopping.
A1. Wtd Ring Push Ups, 4 x 6-8, rest 20 sec
A2. Plyo Push Ups, 4 x AMRAP in 20 sec, rest 20 sec
A3. Negative Only Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up
A4. Ring Rows, 4 x AMRAP in 20 sec, rest 60 sec
+
12 min AMRAP
20 Double Unders
5 Burpee Box Jumps, 24”
20 Double Unders
10 Power Snatch, 75#
+
12-15 min easy run constant jog
A1: used a 25# plate really fatigued my arms but I pushed through and did all reps, probably should have started lighter.
A2: my arms were spent from A1, I got 14,9,6,5.
A3: all felt good, last set was hard and the last rep was a burner
A4: 16, 17, 15, 16
AMRAP:
3 rds and 3 reps. Dubs were hard today some sets I'd go unbroken and some I'd get 1 and 2 at a time. Felt like I spent more time on dubs than anything else. Went unbroken on the pwr Snatches each time
Jog:
Felt good did over a mile concentrated on just a steady light jog with no stopping.
Tuesday, January 5
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <60 sec, rest 45 sec
+
6 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 4 x 5 reps, moderate, rest 2 min **heavier
B1. Hollow Rock, 5 x 35 sec, rest 30 sec
B2. Arch Body Rock, 5 x 35 sec, rest 30 sec
100m: 21 secs, MHR 155
100m: 19 secs, MHR 162
On the 3rd 100m the GPS watch went out along with HR monitor. Did all the rest of the runs on a estimated time. Right leg was a little tighter than left. Did realize that the cold weather affects my ankles and calves they were acting up. But I finished all the runs. I did a factory reset on it when finished if it messes up again I'll send it off to be repaired.
A: 115
B1: felt good not as much of a burn as before
B2: burned more than the B1
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <60 sec, rest 45 sec
+
6 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 4 x 5 reps, moderate, rest 2 min **heavier
B1. Hollow Rock, 5 x 35 sec, rest 30 sec
B2. Arch Body Rock, 5 x 35 sec, rest 30 sec
100m: 21 secs, MHR 155
100m: 19 secs, MHR 162
On the 3rd 100m the GPS watch went out along with HR monitor. Did all the rest of the runs on a estimated time. Right leg was a little tighter than left. Did realize that the cold weather affects my ankles and calves they were acting up. But I finished all the runs. I did a factory reset on it when finished if it messes up again I'll send it off to be repaired.
A: 115
B1: felt good not as much of a burn as before
B2: burned more than the B1
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