Feb 10th 2012

10 rounds

4 Burpees

6 KB Swings, 70#

8 Wall Ball, 20#

*goal is sub 8

Time- 8:13

Feb 8th 2012

4 sets; rest 6x work

20 Thrusters, 75#

20 Pull Ups

150m Row

Good session for me. All sets UB and everything felt pretty good. Picked it up on set three and that made set 4 feel really bad....hahaha. Very happy with recovery. Good session on a long day with little sleep and emotions from my little man Braydens Birthday.....he was watching and I feel good about that!!!

Sets= 1:35 / 1:28 / 1:26 / 1:28

Feb 7th 2012

A.M.

5 sets; rest 8x work

4 heavy dead lift, 275#

20 sec 
This felt ok, a little heavy but not to bad...sprints felt like had great power for all 20 seconds..

P.M.

MAP Multi

5 min @ high/consistent/aerobic effort

2 muscle ups

50 double unders
5 Rounds...burner on shoulders bad

5 min walk/recover

5 min @ high…

6 hspu

9 sdlhp, 65#

12 box jumps, 20”
6 Rounds

5 min walk/recover

5 min @ high…

7 wall ball

10 ghd sit ups
5 Rounds + 7 WB

5 min walk/recover

5 min @ high…

7 toes to bar

10 box jumps, 30” step down
6 Rounds + 7 Toes-2-bar

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.