Feb 6th 2012

A.M.

A. Back Squat @ 20X1; 1.1 x 4; 5 min
265,280,290,300...felt strong..

B. Push Jerk/Split Jerk- 1.2 x 5 @ 75%; 2 min
All @ 180, felt ok...

C. Squat Clean & Split Jerk- build to heavy double
220, ugly jerk...cleans fine!

D. Russian KB Swings; 5 x 20 w/ 88#; 2 min
ended up doing 3 sets, got a tension cramp/headache but feel fine now...

P.M.

Run 20 min @ Z1
About 3 miles 155 HR

Mobility hips and shoulders trigger point into static- 15 min

Row 20 min @ Z1

4622m 155HR

Feb 4th 2012

MAP Multi

4 min @ high/consistent/aerobic effort

3 Muscle ups

14 wakling lunges
7Rds+2MU

4 min walk

4 min @ high effort

6 HSPU

4 pistols/leg alternating
10 Rounds

4 min walk

4 min @ high effort

5 Toes to Bar

25 Double Unders
8 Rounds

4 min walk

4 min @ high effort

7 Ring Dips

7 Box Jumps, 40”
5 Rounds

4 min walk

4 min @ high effort

5 pull ups

10 push ups

15 squats
8 Rounds

Feb 3rd 2012

A. Back Squat @ 20X1; 1.1.1 x 3; rest 6 min

265, 275, 285... Felt pretty good.... Should have started 275.

B. Clean & Jerk- build to a tough single

 230, Clean felt great and jerk was so ugly, almost a freaking push press so stopped there.

+

EMOM for 8 min

2 Power Cl & J @ 165

6 KB Swings, 70#

Felt good, all Push Jerk no splits and that is feeling better. 

Feb 1st 2012

A. Hang Power Clean. Split Jerk- 1.2 x 5 sets; 60 sec rest (60% effort- speed/tech focused)
@155 worked on technique, felt good and very fast

B. Hang Power Snatch. OHS- 3.3 x 3 sets; rest 60 sec (60% effort)
@105...felt good, OHS felt tight but ok

+

10 rounds

5 wall ball, 20#

7 KB Swings, 53#

9 Box Jumps, 24”

Goal is sub 10 min

Time- 7:44.. this felt great and had one spot I had to take a few deep breaths and that was it. All games standard box jumps also.

Jan 31st 2012

A.M.

3 sets; rest 7x work

10 Burpees AFAP

20 Wall Ball, 25#

30 sec Air Dyne @ 100%

All sets @ 1:29 OUCH!

P.M.

3 sets; rest 7x work

4 Heavy hang squat clean

12 CTB Pull Ups

24 Double Unders

100m Sprint

Weight was all @ 205 and felt good but heavy!

Times were 1:05, 1:00, 1:04

January 30th 2012

A.M.

A. Back Squat @ 60%- 10 x 2 EMOM

@195

B. Push Press.Power Jerk.Split Jerk- 1.2.3 @ 70% x 5; rest 3 min

145, 165, 170, 175, 180

Push jerk felt good for once!!! MOBILITY!!!

C. Squat Snatch @ 135 x 2 TnG EMOM for 5 min

Missed the second minute but rest felt good!

D. Russian KB Swings @ 88#- 6 x 15; rest 90 sec

Felt great!

P.M.

Row 15 min @ Z1, where HR monitor if possible

3500m / 155HR / 2:06 pace

15 min Mobility on shoulders and hips

Row 15 min @ Z1, where HR monitor if possible

3300m / 160HR / 2;08 pace

Jan 26th 2012

3 min @ high aerobic pace

2 Muscle Ups

30 Double Unders
5 Rounds

3 min walk recover

3 min @ aerobic

5 HSPU

7 Toes to Bar

9 Box Jumps, 20”
5 Rounds + 5HSPU

3 min walk recover

3 min @ aerobic

7 KB Swings, 53#

7 Burpees
5 Rounds + 7KBS+2 Burpee

3 min walk recover

3 min @ aerobic

10 wall ball

25 Double Unders
5 Rounds

3 min rest

3 min @ aerobic

10 GH Sit Ups

10 SDLHP @ 75#
4 Rounds 

This session felt really good, high output but never "huffing and puffing"