5/14/14

AM Session

Changed to: 5 x 60 cal row, rest 3 mins between

*done, rowing for calories really sucks...I think I found that just staying a steady, but aggressive pace the whole way works best for me.

PM Session

A.

Mid-Hang Snatch Pulls: 4 x 2 @ 100-110% of max hang snatch

*done at 275

B.

Snatch Balance: 4 x 1 @ 90-105% of max Hang Snatch

*built up and done at 275

C.

EMOM x 10

Even: 14 alt. Pistols

Odd: 5 Hang Power Cleans

*done, felt smooth and good

+

EMOM x 10

10.10.9.9.8.8.7.7.6.6 Bar-Facing Burpees 

+

3 Strict HSPUs 

*Posted Video. HSPUs got spicy, but was able to do it except for one round...made up the rep at the end.  

Rest 10 mins

3 rds for time:

- 30 UB Wall Balls

- 25 Ring Dips

- 10 Calorie Row (max effort)

- :30 rest

*10:25 total time. Posted Video. Felt a lot better than what I thought 75 ring dips was going to feel like, that's for sure.

5/13/14

AM Session

A.

3:00 on Airdyne x 3 @ 110%, rest 12 minutes between

*74 Cals/78/78, felt pretty good

PM Session

A. 

Hang Snatch 1 x 2 @ 70%(192.5#); 2 x 2 @ 75%(207.5#); 3 x 1 @ 85%(230#)

*done, no misses

B.

Front Squats: 5 x 2-3 @ 85%(~315#)

*done

C.

Rest 10 mins

EMOM x 10

Even:  5 burpees + 200' sprint (100' out and 100' back)

Odd:  2 Legless Rope Climbs

*done, felt good on the rope climbs

Rest/recover

Max UB MUs x2, rest 10 mins between

*13/10

5/10/14

Saturday, 5/10/14

Didn't eat anything all morning cause I had four sessions in a row...

Quick bite to eat (turkey and cheese sandwich) before working out

11:30am - AM Session

A. 

5 rds: 

- 5-7 HSPUs w/ 10# weight vest and at 2" deficit

- 200m run

*done around 8:30. Sucked. Had to take the vest off to complete the workout. Shoulders are still fried.

B.

5 rds:

- 1 rope climb

- 10 burpees

- 250m row

- All w/ a weight vest on (used the same 10# vest, and did the rope climbs legless)

- rest 1/1

*took about 1:25/rd

Rolled right into the PM Session...

A.

Front squats: EMOM x 10 - 5 reps @ 75% (~275)

*rds 1-4= 275, rds 5-10= 255

That was miserable

B. Tabata Handstand Hold 

*done, this was really challenging, but I did it!

C.

16 mins on the rower

:40 hard

:20 OFF

*done, 3,300m total

Post nutrition:

- protein shake w/ quadricarb and creatine

Can't wait to sleep. Body feels like jello!

5/9/14

7:45am - 

Nutrition:

- coffee

8:00am - AM Session

A. Build to a heavy Hang Snatch Double

*built up to 255

Coach class

10:00-11:40 - rest of AM Session

B. 50 burpees AFAP, rest :30, then max distance HS Walk

*burpees= 2:03, then only got 60'...if I had a longer straightaway I could've done more I think, but I tried to turn around on my hands and fell

C. EMOM x 21

1 - 10 pistol box jumps

2 - 5 UB MUs

3 - 7 UB HPCs (175)

*done, felt really good, started fatiguing in last sets

D. 2k Row

*done, 7:30 

Post Nutrition:

- protein shake w/ quadricarb and creatine

Coach class

1:30pm - lunch

- breakfast sandwich

5/7/14

Wednesday, 5/7/14

Coffee

Water

7:20am- breakfast

- breakfast sandwich

- water

8:00am - AM Session

A. 1 max set of strict HSPUs, 1 min rest, then match the same number of reps AFAP.

Rest 10 mins

Repeat

*rd 1- 18rrps/2:45

Rd 2- 10 reps/1:30

B. Build in a weighted ring dip x5 reps

*built up to BW+41#

10:00am - finish morning session

C. 40 Man Makers (40# DB's)

*didnt really time, somewhere between 9-10 minutes. These were pretty crazy. Definitely putting those in for the class sometime soon, haha.

11:40am- post nutrition(...late because of staff meeting)

-protein shake w/ quadricarb and creatine

- turkey, cheese, mayo sandwich

2:00pm - PM Session

AMRAP x 10 @ 80%

10 UB Pull-ups

10 ring dips

200m run

20 DUs 

(*5 rds; ring dips: rds 1-4= 5/5, rd 5= 4/3/3)

Rest 4 mins

AMRAP x 10 @ 90%

250m row

15 GHDSU 

5 MUs

(*4 rds; MUs all UB)

Rest 4 mins

AMRAP x 5 @ 100%

5 strict HSPUs 

5 Hang Power Cleans (185)

10 Bar Facing Burpees

(*2 rds + 4 strict HSPUs; body was cramping up like crazy! Couldn't even walk after a couple minutes into this AMRAP)

Rest 4 mins

AMRAP x 5 @ 110%

AD Test

(*85 Cals. because legs were so tight and cramped!)

Post nutrition:

- protein shake w/ extra scoop of everything

- going to stop and get a chipotle bowl

5/6/14

Tuesday, 5/6/14

Coffee

Water

7:20am - breakfast

- breakfast sandwich

10:00am - 12:00pm - AM Session

A. EMOM x 10 = 3 Weighted Strict HSPUs 

*done, used a 20# vest for 8 sets, dropped it to 16# for 9th set, and 12# for 10th set. Beyond frustrating that this is pretty much the one movement that staples me. And ring dips...

B. 5 x 20 UB pull-ups, rest as needed

*done, went every 3 mins.

C. 

5 Cals. On Airdyne

30 burpee box jump overs

10 Cals.

20 bbjo

15 Cals.

10 bbjo

*3:26, but somehow I interpreted this without the burpees...so I only did the box jump overs, sorry.

Post nutrition:

- protein shake w/ quadricarb and creatine

12:30 - lunch

- turkey, cheese, mayo sandwich

2:00-3:30 - nap

4:00 - coach class

7:30-8:30 - PM Session

Pre-A.- did the 60 burpees I missed earlier UB for time= 2:57

A. Back Squat - 5.5.3.3.1.1.1 building, getting something heavy on your back

*315,325,345,355,375,385,395

B. Chipper

20 OHS (135)

30 Thrusters (135)

40 Power Cleans (135

500m row

*9:25

Post nutrition:

- protein shake w/ quadricarb and creatine

- buffalo deli chicken, cheese, mayo sandwich

- Kind bar

- water

4/30/14

Wednesday, 4/30/14

Morning Nutrition:

- coffee

- water

- breakfast sandwich around 7:30am

Coach morning classes 5,6,9am

10-11:30am - employee meeting

Coach noon class

1:20pm - lunch

- HUGE buffalo chicken (deli meat), cheese, mayo sandwich (probably a full pound of meat)

1:30-3:30pm - Nap Time

5:00pm - warm up and do '14 Regionals event #4

21-15-9-6-3

- Strict HSPU's 

- Front Squats

- Bar-Facing Burpees-Over-The-Bar

*16:00

HSPU's: 

21: 3's the whole way

15: 3/3/3/2/2/2

9: 3/2/2/2

6: 2/2/2

3: 1/1/1

Front Squts:

21: 12/9

15: UB

9: UB

6: UB

3: UB

Burpees:

Steady, probably about 10-12/minute pace. I actually felt relatively okay on the burpees. I may be able to push a little more here, but I don't want to be too fatigued for the HSPU's...

Post Nutrition:

- smaller protein shake w/ quadricarb and double dose of creatine (10g)

*I knew I only had an hour or so before I had to do the next event.

7:15pm - '14 Regionals event #5

10 RFT:

- 200' sprint

- 1 Legless Rope Climb 

*6:30. Pretty pumped about this. No failed attempts on the rope climbs. Will definitely run a bit faster next time and try to push it a little more.

Post Nutrition:

- blueberries and raspberries

- another huge sandwich: turkey and cheese, mayo

- Vita Coco coconut water

- water

- some chocolate ice cream when I got home...just had a little craving