June 27th

Am
30 min trail run

Good run Z1 pace, felt good

Pm
3 sets; rest 4 min
3 rope climbs
4 deadlifts heavy.
40m prowler sprint @ 200

Deadlifts felt heavy after the rope climbs. Went al sets at 295, could have went up a little but decided to keep the form good and stay with 295. Sled felt REALLY HEAVY!

-rest 10 min-
3 sets; rest 3 min
2 stone cleans @ 143
6 bounding box hurdles
10 clapping push ups

This was fun...stone was heavy but good stuff.

+
2x max distance farmer carry with 70's (mental game)

First walk was 180m or so and the second one was 230m or so. It hurt and I held on as long as I could for sure the second time, I like this stuff at end of WOD to help mentally.

June 26th

Ok, back to the diet and training for two more weeks on my own to get into the routine with the new baby and truing than back with coach for some pain. So I am mixing in some of my own programming with some gym WOD's to hit some stuff with the class. Most importunity I am getting back to a solid eating schedule!

AM

A. 8x2 box squat (rest 2 min)

305,315,325,335,345,355,365,375x1

B. 6x2 PC from blocks mid thigh (rest 2 min)

195,205,205,205,215x1,215

C1. 5x3 Split jerk w/ 3 sec pause in split ( rest 10 sec)

165,175,185,185,185

C2. 5x12-15 reverse hypers (rest 2 min)

all 15's

PM

5 sets; rest 3 min

5 UB Thrusters Heavy

max rep UB muscle-ups
145/6 - 155/7 - 155/6 - 155/5 - 155/5

+

800m sandbag carry @ 80

+

10 min Z1 burpees
Did 127, slow pace but goal was only to stay moving and it is something I NEED to help mentally keep going. Want to do something like this 2-3 times a week.

June 13th

A. Hang Squat Clean & Split Jerk- build to heavy 1 quickly-

Hit 230 and wasn't to bad so went to 240, got the HSC but missed jerk...mental I think. Felt good. Knee still bothering me a bit but didn't seem to hold me back. 

That is a PR HSC for sure... 

B. Hang Squat Clean @ 165- 5 x max reps TnG; rest 3 min

7,7,7,8,7...grip the worst part here 

C. Push Press @ 165- 3 x max reps; rest 3 min

9,8,7 

C2. Toes to Bar- 75 for time

3:48....think I was WORN OUT...haha 

June 12th

A.M.

5 sets; rest 3 min

18 sec Prowler Sprint w/ 125#

Done, good 

+

3 sets; rest 5 min

15 Burpees AFAP

25 Sec Air Dyne Sprint

OUCH...all 50 seconds and they hurt... 

P.M.

10 sets

Row 500m @ high aerobic effort

Row 100m @ recovery pace

Most of the 500's were 1:52 to 1:57 and one or two were 2 min....felt bad after these two weeks off and a sinus infection...hope it feels better soon!

June 11th

Monday-

A. Tall Snatch- build to a tough 1 in 10 min

*no jumping, just pulling under the bar 

@115 

B. Snatch Balance- 2 reps on the min for 10 minutes- add/set (start @ 75, increase by 10lbs/min, get under the bar FAST.  Try to catch it lower than last week and ride it down faster)

75,85,95,105,115,125,135,145,155,165...all felt good. 

C. High Hang Squat Snatch- 3 x 3; rest 2 min (not touch and go) SPEED under the bar

@125x2, 125,135...last two sets felt good 

D. Split Jerk- 1/min @ 75% x 7 minutes

Felt good and fast 

E. Dead Lift @ 13X1; 3 reps @ 60% x 8; EMOM

@240 

F. Russian KBS; 5 x 18 reps @ 88#; rest 2 min

Felt good, did with 90