Saturday, March 12

Saturday- Run Aerobic intervals + LB CP work

Run 400m @ 1:56, rest 30 sec x 3

rest 4 min

x 3 sets

+

A. Front Squat @ 30X1, build to a tough 5, not 5RM

B1. Bird Dog @ 11X5, 3 x 12/side, rest as needed

B2. Dead Bug @ 15X1, 3 x 12/side, rest as needed

Kept the runs around 1:56 max heart rate got up to 192 but it also was dropping down pretty fast too.
A: 145
B1: felt it in my lower back a little
B2: felt okay

Friday, March 11

16.3

Did the power snatches in less than thirty seconds spent the remaining time trying to get a bar muscle up. I did not get one total score 10. Will do scaled Monday probably.

Wednesday, March 9

Wednesday Vertical Push/Pull + Tester + Easy Run Flush

A1. Bar Dips, 5 x 3-4, rest 5 sec **use feet on box for assistance if needed

A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec

A3. Strict Pull Up @ 50A0, 5 x 1.1.1 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

+

3 sets @ high effort

15 Power Snatch, 65#

Row 45 Cals- 50 cal/hour faster than last week

rest 90 sec b/w sets

+

12-15 min easy run constant jog

A1:had to use assistance
A2: 13, 15, 12,12,11 not sure if it was the dips but arms were burning
A3: movement good but felt like I had no strength/ energy
A4: felt better than last time

Three sets

Not sure what I did but my times today were
3:55
3:51
4:01

Tuesday, March 8

Tuesday- Run Threshold Intervals + LB CP work +

10 min warm up track style/aerobic

+

Run 1 mile, rest 120 sec x 2

rest 4 min

Run 200m, rest 30 sec x 12

+

(foam roll and stretch quads and hip flexors good after run, before squatting)

A. Front Squat @ 10X1, 4 x 3, rest 90 sec **keep tempo including just 1 sec at top

1 mile: 8:46 MHR 173
2 mile: 8:52 MHR 180

Did the run through the neighborhood, tried to keep all 200m around 1:00 or less max heart rate was 191.

A: 165

Monday, March 7

Monday- Cl&J tech work + UB Speed work + MAP 1

A. Clean & Push Jerk, 1/min for 10 min, 70-80%- perfect technique

B. Snatch, 1/min for 10 min, 70-80% **full squat- focus on perfect technique

+

14 min EMOM

1st- 3 Strict Press @ 70% 1RM + 5 ring push ups

2nd- 3 Strict Pull Ups **put feet on box for assistance if needed + 3 Kipping Pull-ups

+

For time:

3 rounds for time:

21 Wallball, 20#

15 Burpees

9 Box Jumps, 24”

+

2 min rest

+

Run 800m @ 85%

rest 1 min

Run 800m @ 85%

Tired 16.2 again on Friday I got done with the T2B around 3 mins in. Monday I got done at 1:30 in but couldn't string my dubs together only got 3 more reps then on Friday.

A: 155

B: 105

14 EMOM

1: 95

2: got the first one and sometimes the second one everytime without assistance, all kipping pull-ups were fine.

For time:

Felt wore out 14:08

Really was tired ended up not eating dinner the night before could have had something to do with it.

Saturday, March 5

Saturday- Run Aerobic intervals + LB CP work

Run 400m @ 1:58, rest 30 sec x 3

rest 4 min

x 3 sets

+

A. Deadlift @ 30X1, build to a tough 5, not 5RM

B1. Bird Dog @ 11X5, 3 x 10/side, rest as needed

B2. Dead Bug @ 15X1, 3 x 10/side, rest as needed

Runs were fine kept close to the pace.

A: 205

B1: felt okay felt it in my hip flexors

B2: felt it in my abs

Friday, March 4

16.2
RX. 65
Scaled 425

Monday, February 29

Monday- Cl&J tech work + UB Speed work + MAP 1
A. Clean & Push Jerk, 1/min for 10 min, 70-80%- perfect technique
B. Snatch, 1/min for 10 min, 70-80% **full squat- focus on perfect technique
+
14 min EMOM
1st- 3 Strict Press @ 75% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-15-9
Wallball, 20#
Box Jumps, 20”
Burpees to 6”
Double Unders
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%

A:115
B: 105
14 EMOM:
1: 105
2: first one felt fine used assistance on rep 2 and 3 
For time: 12:11

Still felt sore from Friday's WOD, didn't get to rest on Sunday worked the medical tent at the marathon. Was up on my feet all day no rest. 

Saturday, February 27

Felt really sore did a steady slow paced jog and stretched.

Friday, February 26

16.1 RX

119 reps

Wednesday, February 24

Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd RING Push Ups, 5 x 5-6, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 25 sec, rest 20 sec
A3. Strict Pull Up @ 50A0, 5 x 2 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
+
3 sets @ high effort
15 Power Snatch, 55#
Row 45 Cals
rest 90 sec b/w sets
+
12-15 min easy run constant jog

A1: used 10# plate 
A2: 13, 15, 20, 21, 17
A3: did good till the 3rd set then had to use the box on the 2nd reps for the rest
A4: hard and felt awkward felt it in my forearms 

1 set: 3:59
2 set: 4:30
3 set: 4:23
Time is without the 90 sec break back and forearms were burning, my legs on the row were fatigued, still felt the run yesterday. 

Run was okay the wind was strong and cold almost took my breath away. 

Tuesday, February 23

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 10
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 3, rest 90 sec **keep tempo including just 1 sec at top


800m: 4:37 MHR 158
800m: 4:25 MHR 163
800m: 4:21 MHR 174
800m: 4:02 MHR 181
Rest 5:  heart rate dropped down to 115
400m: 1:57 MHR 174
400m: 1:57 MHR 178
400m: 1:56 MHR 186
400m: 1:55 MHR 185
Rest 4: Heart rate dropped to 120
200m: :53 MHR 185
200m: :54 MHR 187
200m: :49 MHR 191
200m: :52 MHR 178
200m: :58 MHR 175
200m: :57 MHR 176
200m: :59 MHR 173
200m: :56 MHR 175
200m: :59 MHR 177
200m: :58 MHR 179

A: 115 all reps felt a lot better after stretching and rolling my quads.

Monday, February 22

Monday- Cl&J tech work + UB Speed work + MAP 1
A. Clean & Push Jerk, 1/min for 10 min, 70-80%- perfect technique
B. Snatch, 1/min for 10 min, 70-80% **full squat- focus on perfect technique
+
14 min EMOM
1st- 3 Strict Press @ 75% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-15-9
Wallball, 20#
Box Jumps, 20”
Burpees to 6”
Double Unders
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%

A: 165
B: 95
EMOM:
1: 100
2: first set did all three all the next sets did the first one unassisted all the rest were assisted
For Time: 13:38 felt wiped out, bottom of my feet were cramping, thighs hurt from A and B
800m x 2 felt good, no issues 

Saturday, February 15

Saturday- Run Aerobic intervals + LB CP work
PT Run Test
1.5 mile run for time:
+
A. Goblet Squats @ 3010, 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

1.5 mile run 12:23
Heart rate average was 174, max heart rate was 198, average pace was 8:14, fastest pace was 7:06
Was breathing pretty hard at the last lap was also my fastest lap.  I immediately walked a 400 to cool down, when I got to the end of the 400 my heart rate had already dropped to 115.

Fastest 1.5 since 2007

A: 36# KB 
B: used a barbell

February 14, friday

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. Overhead Squat, 4 x 4 tough reps, rest 2 min
B. Front Rack RFE Split Squat @ 3010, 4 x 7/leg
C. Push Ups- 1 x AMRAP in 2 min **PT test standards
D. Pendlay Row @ 20X0, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest 60 sec
+
15 min run Z2

A:  worked up to 125
B: 65#
C: used a yoga block knees not allowed to touch the ground but cannot sag or go up in the air. Did 49
D: dropped to 90# with the 2 second holds 

Wednesday, February 10

Wednesday Vertical Push/Pull + Tester + Easy Run Flush

A1. Wtd Push Ups, 5 x 4-5, 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

+

12 min AMRAP

12 Wallball, 20#

5 Toes to Bar

12 Box Jumps, 24”

5 Pull Ups

+

12-15 min easy run constant jog 

A1: used a 15# completed all reps

A2: 19, 17, 16, 16, 17

A3: did all reps felt it in my lats

A4: felt better but was still a struggle

12 AMRAP:

4 rds and 24 reps. Kipped the pull ups 

Tuesday, February 9

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 6

+

(foam roll and stretch quads and hip flexors good after run, before squatting)

A. Front Squat @ 10X1, 4 x 5, rest 90 sec **keep tempo including just 1 sec at top

Will update on Thursday morning missed a day 

Monday, February 8

Monday- Cl&J tech work + UB Speed work + MAP 1

A. Clean Deadlift + Hang Clean + Clean + Jerk, build to max in 12 min

+

14 min EMOM

1st- 3 Strict Press @ 70% 1RM **estimate

2nd- 3 Strict Pull Ups **put feet on box for assistance if needed

+

For time:

27-21-15-9

Thrusters, 75#

Lateral Burpees over Bar

+

2 min rest

+

Run 800m @ 85%

rest 1 min

Run 800m @ 85%

A:  worked up to 165 didn't use a belt and kept control of the bar going down each time

14 EMOM:

1: 95#

2: felt like the best I've ever done, didn't use the box that much 

For Time:

15:05 stepped over the bar some of the time 

Saturday, February 6

Saturday- Run Aerobic intervals + LB CP work

EMOM 10 min - Run 100m @ 90%

res 5 min

Run 200m, rest 30 sec x 10

rest 5 min

Run 800m rest 1:30 min x 3

+

A. Goblet Squats @ 3010, 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  

Used my regular watch

EMOM: did most runs around 20 secs

200m: averaged around 55 secs

800m: averaged around 4:30

A: used a 36# KB burnt think my legs were wore out from the EMOM

B: used the bb felt like I had better control wasn't as wobbly 

Friday, February 5

Friday- Snatch work +UB Push Vol/Pull + Easy Run

A. Overhead Squat, 3 x 5 tough reps, rest 2 min

B. Front Rack RFE Split Squat @ 3010, 4 x 8/leg

C1. Push Ups- 4 x AMRAP Unbroken  **15# on back, rest 20 sec

C2. Pendlay Row @ 20X0, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest 60 sec

+

15 min run Z2

A: 95, 105, 115

B: 70#

C1: 21, 18, 16, 17

C2: 115 felt arms burning, left elbow was hurting like I had tendinitis