Saturday 20170708

Session 1:

1. Warm up:
Crossover symmetry (3 x 12/12/12/:45sec)
-Then-
30 Air squats
Completed

2. Conditioning:
Rowing
10 Rounds
1:00 Row easy
1:00 Row moderate
1:00 Row hard
(30:00)
7803 meters

1:55.3 avg. pace
Easy interval <2:05 pace
Moderate interval <1:55 pace
Hard interval <1:51 pace

3. Strength:
Power clean
7 x 3, start around 80% and work up
New set every 2:00
165x3, 170x3, 175x3, 180x3, 185x3, 190x3, 190x3

4. Conditioning:
5 Rounds
Run 400 meters
50ft. Sled push, 345#
10:55

Running 1:25-1:35
Sled pushes unbroken grind

5. Cool down:
10 Minutes of Assault bike at easy pace
Completed

Session 2:

Quick warm up: Assault bike, air squats, push-ups, D-ball cleans

6. Conditioning:
AMRAP 10 Minutes
5 D-ball cleans, 100#
10 Push-ups
15 Air squats
10 Rounds + 17 Reps (317 Reps)

D-ball cleans fast
Push-ups unbroken
Air squats unbroken

7. Accessory:
Neck Bridges
4 x 30 seconds On, 30 seconds Off
Right into...
Headstand (against wall)
4 x 30 seconds On, 30 seconds Off
Completed & Completed

8. Cool down
10 Minutes of Assault bike at easy pace
Completed

Friday 20170707

1. Warm-up:
3 Rounds, not for time
Ski 250 meters
20 Air squats
20 Band pull-aparts
Completed

2. Strength:
Front squat (pause)
4 x 12
New set every 4:00
*Pause for 1 second in the bottom of each rep
145# x 12, 150# x 12, 155# x 12, 160# x 12

3. Conditioning:
2 Rounds for time/reps
Max reps strict pull-ups
Row 1k
Max reps bench presses, 95#
Assault bike 2k
5 Rope climbs, 15ft.
Run 800 meters
29:53

Strict pull-ups 21, 14
Rowing 3:46, 3:49
Bench presses 32, 26
Assault bike 3:05, 3:06
Rope climbs :50-65 seconds
Running 3:15, 3:13

4. Conditioning:
5 Rounds
20 GHD sit-ups
Max D-ball hold, 150# (bear-hug)
Rest 2 minutes
2:30 (1:40 hold), 2:32 (1:40 hold), 2:30 (1:40 hold), 2:30 (1:40 hold), 2:53 (2:01 hold)
Total time 20:55
Total hold 8:41

5. Accessory:
For time
Accumulate 7 minutes of overhead hold, 45# plate
9:51 (2:15, 1:20, 1:10, 1:10, 1:05)

6. Cool down:
A. 10 Minutes of Assault bike at easy pace
Completed

B. 3 Minutes of hip flexor stretch per side
Completed

Thursday 20170706

I did 100 push-ups when I woke up this morning before MEPS but i'm not really counting that as a workout. Then later when I got home this is what I did:

1. Conditioning:
Assault bike
20:00 at hard pace (not all out, about 90%)
318 Cals
8.3 Miles
345-500 Watts

2. Cool down:
A. 10:00 of Assault bike at easy pace
Completed

B. 3:00 of Hip-flexor stretch per side
Completed

Wednesday July 5, 2017

1. Warm up:
3 Rounds, not for time
20 Cal Assault bike
20 Air squats
:45 Second Handstand hold
Completed (8:25)

2. Strength:
Deadlift
5 x 5 with a dead-stop
New set every 3:00
275x5, 295x5, 305x5, 315x5, 320x5

3. Conditioning:
3 Rounds
Run 1 mile
50 Wall balls, 20#
25:59

Running 6:00, 6:53, 6:51
Wall balls UB, 35-15, UB

4. Accessory:
Neck bridges
4 x 30 seconds On, 30 seconds Off
Right into...
Headstand (against wall)
4 x 30 seconds On, 30 seconds Off
Completed & Completed

5. Cool down:
A. 15 Minutes of Assault bike at easy pace
Completed

B. 3 Minutes of hip flexor stretch per side
Completed

Tuesday July 4, 2017

1. Warm up:

A. Crossover Symmetry

Completed (3 x 12/12/12)

B. 3 Rounds, not for time

15 Cal Assault bike (negative splits)

15 Air Air squats

:45 Second Handstand hold

Completed (:53, :47, :34 AB splits) 

2. Conditioning:

"Servais"

For time

Run 1.5 miles

Then 8 Rounds of,

19 Pull-ups

19 Push-ups

19 Burpees

Then, 

400 meter Sand-bag carry, 52#

1 mile Farmers carry, 45# DB's

*Wearing 20# vest

69:17

Run 10:18

Pull-ups 19 x 1, 14-5 x 7

Push-ups two sets x 8

Burpees steady pace x 8

Sand-bag carry around 3:00 (unbroken)

Farmers carry around 24:45

3. Accessory:

GHD Sit-ups

3 x 30, Rest 1 minute

:58, :54, :55

Total time 4:47

4. Cool down:

10 Minutes of Assault bike at easy pace

Completed

Monday July 3, 2017

1. Warm up:

A. Crossover symmetry 

Completed ( 3 x 12/12/12)

B. 4 Rounds, not for time

12 Cal Assault bike

12 Air squats

:30 Second handstand hold 

Completed

2. Strength:

Back squat

5 x 3 at 80%+ (+240#)

New set every 3:00

250x3, 260x3, 270x3, 280x3, 285x3

3. Conditioning:

AMRAP 40 minutes

Ski erg for max meters (sustainable pace)

*Every 4 minutes, including the first minute, do 5 Power cleans at 165#  (10 rounds) 

8400m Ski

Started around 2:02 pace

Finished around 1:56 pace

Power cleans :25-35 seconds 

4. Accessory:

For time

Accumulate 7 minutes of D-ball hold (bear-hug), 100#

8:30 (4:00, 2:00, 1:00)

5. Cool down:

10 Minutes of Assault bike at easy pace

Completed

Saturday July 1, 2017

Session 1:

1. Warm up:

4 Rounds, not for time

12 Cal Assault bike

12 Air squats

12 Band pull-aparts

-Then-

2:00 Handstand hold 

Completed

2. Conditioning:

"Abbate"

For time

Run 1 mile

21 Clean and jerks, 155#

Run 800 meters

21 Clean and jerks

Run 1 mile

23:40

Runs 5:50, 3:26, 6:42

Clean and jerks steady singles 

3. Strength:

EMOM for 10 minutes

2 Squat cleans, heavy

195# x 2 reps x 10 sets

(85% 1RM)

4. Strength:

Bench press (close grip)

5 x 7 at 75%+ (+140#)

New set every 3:00

145x7, 150x7, 155x7, 160x7, 150x7

5. Conditioning:

EMOM for 12 minutes

10 Cal Assault bike

:19, :22, :21, :20, :19, :18, :17, :19, :21, :20, :19, :18

Total time 11:18

Assault bike 550-900 watts

6. Cool down:

A. 10 Minutes of Assault bike at easy pace

Completed

B. Crossover symmetry

Completed (3 x 12/12/12)

Session 2:

7. Conditioning/Skill:

Swim session

A. Swim 100 meters using military side stroke (warm up)

Completed

Rest 3-5 minutes then...

B. For time

Swim 500 meters using military side stroke 

8:15

Rest as needed then...

C. 15 Minutes of bouncing off of the deep end floor for a breath with arms locked behind back

Completed, the deep end was 12ft.