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. 

Friday June 30, 2017

1. Warm up:
A. Crossover symmetry
Completed (3 x 12/12/12/:45sec)

B. 2 Rounds, not for time
Row 500 meters
15 Goblet squats, 35#
Completed

2. Strength:
Back squat
5 x 1 at 95%+ (285#)
New set every 2:00
285, 285, 285, 290, 290

3. Conditioning:
"Harper"
AMRAP 23 minutes
9 CTB pull-ups
15 Power cleans, 135#
21 Air squats
Run 400 meters with 45# plate
5 Rounds + 6 Reps

CTB pull-ups unbroken
Power cleans 1:10-1:15
Air squats fast and unbroken
Runs 2:10-2:25
This is a PR on this workout by almost a full round

4. Conditioning:
4 Rounds
21 Cal Ski
21 GHD sit-ups
8:24

Ski 18-20 cal/min pace
GHD sit-ups fast and unbroken

5. Accessory:
Strict pull-ups
5 x 10 with supinated grip
New set every 2:00
Completed, 10 reps x 5 sets

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

Thursday June 29, 2017

1. Warm up:
3 Rounds, not for time
Row 250 meters
30 Double unders
Completed

2. Conditioning:
4 Rounds
25 Cal Assault bike
100m D-ball carry, 100# (bear-hug)
100 Double unders
14:29

Assault bike :59, 1:17, 1:15, 1:14
D-ball carry unbroken
Double unders 1 trip up on each round (4 total)

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

B. Mobility
Completed (hips, posterior, gluten, shoulders, t-spine)

Wednesday June 28, 2017

1. Warm up:
A. Crossover symmetry
Completed (3 x 12/12/12/45sec)

B. 3 Rounds, not for time
20 Cal Assault bike (increase pace each round)
10 Air squats
10 Strict presses, 45#
Completed (1:11, 1:07, :51/AB)

2. Strength:
Dead-stop Deadlift
1 x 4 AHAP
345# x 4 w/ dead-stop

3. Conditioning:
For time
60 Wall balls, 30#
30 Sumo deadlift high pulls, 95#
40 Wall balls
20 Sumo deadlift high pulls
20 Wall balls
10 Sumo deadlift high pulls
11:16

Wall balls to failure every set
SDLHP 12-10-8, 12-8, 10

4. Conditioning:
"S**** PST"
For max meters
8 Minutes of Ski Erg at RPE 7-8
2073 meters (1:55.7 pace)

Rest 10 minutes

2 Minutes Push-ups (max set)
91 reps

Rest 2 minutes

2 Minutes Curl-ups (max set)
64 reps

Rest 2 minutes

2 Minutes Strict pull-ups (max set)
20 reps

Rest 10 minutes

For time
Run 1.5 miles
8:42
Total time 46:42

5. Accessory:
Front rack walking lunge with dumbbells
5 x 16 (8/leg)
New set every 3:00
55's x 16 reps x 5 sets

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

Tuesday June 27, 2017

Session 1:

1. Warm up:
4 Rounds, not for time
Row 250 meters
15 Band pull-aparts
30 Second 'Nose and toes' handstand hold
Completed

2. Strength:
Power clean + Push jerk
6 x 5 at 75%+ (+157#)
New set every 2:30
160, 160, 160, 160, 160, 165

All sets took roughly 30 seconds

3. Conditioning:
2 Rounds
25 Cal Assault bike
25 Toes to bar
25 Clean and jerk, 115#
10:12

Assault bike 1:10, 1:36
Toes to bar 25, 12-8-5
Clean and jerk all fast singles

4. Conditioning:
10 Rounds
5 Strict HSPU
5 Kipping HSPU
10 Cal Assault bike
11:06

sHSPU and kHSPU unbroken
Assault bike 25-41 seconds

5. Accessory:
12 Rounds
10 Seconds ON, 50 Seconds OFF
L-Sit/Knee raise hang from pull-up bar
Completed, with knee raises (no full extension of the legs)

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

Session 2:

7. Strength:
Pause Front Squat
5 x 3 at 205# (+5# from last week) (1-2 Second pause at bottom)
New set every 3:00
205# x 3 reps x 5 sets (1-2 Second pause)

8. Conditioning:
For time
100 DB burpee box overs, 35# DB's / 24" box
14:19

I kept a steady, fast pace throughout. I'm really happy with this. My goal was sub 15.

Monday June 26, 2017

1. Warm up
A. Crossover symmetry (3 x 12/12/12/:45)
Completed

B. Ski 2k at RPE 6
7:44.9 (1:56.2 pace)

C. Squat prep (glute activation)
Completed

2. Strength:
Back squat
6 x 5 at 80% (240#)
New set every 2:00
240# x 5 reps x 6 sets (no belt)

3. Conditioning:
For time
Run 1 mile
18 Front squats, 185#
18 CTB pull-ups
15 Front squats
15 CTB pull-ups
12 Front squats
12 CTB pull-ups
14:09

Run 5:49
Front squats 12-6, 9-6, 7-5
CTB pull-ups unbroken, unbroken, 9-3

4. Accessory:
Every 2:00 for 6 Rounds
3-10 Strict CTB pull-ups
*Slow and smooth on these
8, 7, 7, 7, 7, 7 (43 reps)

5. Conditioning:
Assault bike
5 x 30 Calories
Rest 2:00
1:08, 1:20, 1:20, 1:19, 1:18
Total time 14:25

Avg HR 174 bpm
Max HR 191 bpm

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

Saturday June 24, 2017

1. Warm up:
A. Crossover symmetry
Completed (3 rounds of 12/12/12)

B. 4 Rounds, not for time
10 cal Assault Bike
10 Overhead squats, PVC
:30 Second handstand hold
Completed

2. Strength:
High-hang clean (mid thigh) + Jerk last rep
7 x 3 Start around 75% and work up
New set every 2:30
170, 180, 190, 200, 205, 210, 195

3. Conditioning:
AMRAP 20 minutes
12 Box jump overs, 24"
10 Alternating pistols
8 Deadlifts, 225#
18 Rounds + 8 Reps (548 Reps)

Box jump overs fast and unbroken
Alternating pistols steady
Deadlifts unbroken

4. Strength:
6 Sets
5 Bench presses (close-grip) (+145#)
Rest 1 minute
8 Strict pull-ups
Rest 2 minutes
CGBP: 145, 150, 155, 160, 165, 155
SPU: 8, 8, 8, 8, 8, 8

5. Conditioning:
AMRAP 12 minutes
8 Alternating DB snatches, 70#
10 Toes to bar
Rest :30 seconds
8 Rounds + 12 Reps (156 Reps)

Alternating DB snatches 1-1-1... x9
Toes to bar unbroken x5, 9-1 x1, 8-2 x2, 4-cap x1

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

Friday June 23, 2017

Session 1:

1. Warm up:
30 cal Assault bike
20 Band pull-aparts
:45 Second handstand hold
500 meter Ski erg
20 Band pull-aparts
:45 Second handstand hold
Completed

2. Strength:
Back squat
5 x 1 at 95%+ (285#)
New set every 2:00
285, 290, 290, 290, 290 x 2 reps

3. Conditioning:
"Daniel"
For time
50 Pull-ups
Run 400 meters
21 Thrusters, 95#
Run 800 meters
21 Thrusters
Run 400 meters
50 Pull-ups
12:01

Pull-ups 37-9-4, 20-10-10-8-2
Runs 1:36, 3:26, 1:49
Thrusters unbroken, unbroken

4. Strength:
Power snatch
7 x 3 TnG Power snatch at 80%+
New set every 1:30
135# across (84%)

Then...

6 x 2 Snatch lift-offs + 1 Snatch pull (pause for 3 seconds at knee cap on each of the lift-offs)
Use 90-95% of 1RM snatch
New set every 2:00
160# x 2+1 reps x 3 sets
165# x 2+1 reps x 3 sets

5. Accessory:
D-Ball Carry (bear-hug)
3 x 100 meters
Rest 2:00
Completed, 8:12 with 100#

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

Session 2:

7. Conditioning:
Rowing intervals
4 x 750 meter Row
Rest 3:00
2:36.4, 2:36.0, 2:35.3, 2:32.8
Total time 19:20

Pace (500m) by interval 1:44.2, 1:44.0, 1:43.5, 1:41.8 (1:43.4 avg.)
Max HR 193 bpm, Avg HR 168 bpm

Thursday June 22, 2017

Active Recovery Day

1. Aerobic Conditioning:
Perform at 75% of max HR,
150 Cal Assault bike
2k Row
2k Ski
29:14

Avg. HR 149 bpm, Max HR 164 bpm
Assault bike 12:11
Row 8:04
Ski 8:28

2. Mobility/Maintenance:
A. Crossover Symmetry
Completed (3 rounds of routine)

B. 30 Minute mobility session
Completed (shoulders, hips, t-spine, posterior chain)

Wednesday June 21, 2017

1. Warm up:
3 Rounds, not for time
20 Assault bike (cals) (increase pace each round)
1 Round of Crossover symmetry routine
:45 Second handstand hold
Completed (bike - 1:23, 1:12, :57)

2. Conditioning:
4 Rounds
10 Power snatches, 135#
Row 250 meters
Rest 90 seconds
2:01, 2:06, 2:06, 2:03
Total time 12:46

Power snatches 1-1-1... x3, 3-1-1... x1
Rowing 1:45.8 avg. pace

3. Strength:
Deadlift
Work up to a heavy 3-rep with a dead stop
345 x 3 with a dead stop

4. Conditioning:
For time
27-21-15-9
Burpees to 12" target
Kettlebell swings, 70#
7:53

Burpees fast and steady
Kettlebell swings unbroken

5. Accessory:
4 Rounds
100m Waiter walk
Rest +/- 2 minutes
(100m -R, 100m -L, 100m -R, 100m -L)
55# DB x 100m x 4 rounds

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

Session 2:

7. Strength:
Pause Front squat
4 x 4 at 80% (200#)
New set every 3:00
*Pause for 1-2 seconds at the bottom
200# x 4 reps x 4 sets

8. Accessory:
3 x 30 GHD sit-ups, Rest 1 minute
Completed (1:01, 1:01, 1:02)

Tuesday June 20, 2017

1. Warm up:
3 Rounds, not for time
20 Assault bike (cals)
30 Second handstand hold
10 Strict pull-ups (supinated grip)
Completed

2. Strength:
Every 2 minutes for 10 sets
1 Clean and jerk, start around 80% and build over the 10 sets
185, 195, 205, 215, 220, 225(pr), 205, 205, 205, 205, 205

3. Conditioning:
EMOM for 15 minutes (5 Rounds)
1 - 60 Double unders
2 - 80ft. Handstand walk
3 - 2 Legless rope climbs, 15ft.
Completed

Double unders 2 trips (I did 10 penalty reps on both of those rounds, so I did 70 reps twice)
Handstand walks 40ft-40ft unbroken
Legless rope climbs 35-52 seconds

4. Conditioning:
For time
21 Strict HSPU
Run 200 meters
18 Strict HSPU
Run 200 meters
15 Strict HSPU
Run 200 meters
12 Strict HSPU
Run 200 meters
9 Strict HSPU
7:12

Strict HSPU 21, 18, 14-1, 8-4, 9
Running 40-42 seconds

5. Accessory:
EMOM until failure
10m Farmers carry, 100#
20m Farmers carry
30m Farmers cary
40m, 50m...and so on
5 Rounds + 30m

6. Cool down:
A. 10 Minutes of Assault bike at easy pace
Completed
B. Crossover symmetry
Completed (3 rounds of routine)

Monday June 19, 2017

Session 1:

1. Warm up:
A. Row 2k at RPE 6-7
7:27.5 (1:51.9 pace)
B. Squat prep/Glute activation
Completed

2. Strength:
Back squat
6 x 6 at 75% (225#)
New set every 2 minutes
225# x 6 reps x 6 sets (no belt)

3. Strength:
EMOM for 10 minutes
1 Power clean, start at 75-80% and build over the 10 sets
165 (79%), 165, 175, 175, 185, 185, 195, 195, 205, 210 (pr)

4. Conditioning:
4 Rounds
8 Power cleans, 185#
24 Ski erg (cals)
12:00 flat

Power cleans 1-1-1...
Ski erg 1210+ cal/hr

5. Gymnastics/Skill:
EMOM for 15 minutes
2 Muscle up + 1's
*Max reps on last set
Completed, set 15 = 7 reps

6. Cool down:
A. 10 Minutes of Assault bike at easy pace
Completed
B. Crossover symmetry (3 rounds of routine w/ handstand holds)
Completed

Session 2:

7. Conditioning:
12 Rounds
30 Seconds of Assault bike for max calories
30 Seconds of Rest
17, 14, 14, 14, 14, 13, 12, 14, 13, 13, 13, 14 (cals)
Total 165 (cals)
Total time 11:30

+ 10 Minute cool down on Assault bike
Completed

Saturday June 17, 2017

1. Warm up:
4 Rounds, not for time
10 Band pull-aparts
10 Overhead squats with PVC
15 Row (cals)
30 Second handstand hold
Completed

2. Strength:
Back squat
5 x 1 at 90%+
New set every 2 minutes
275, 285, 290, 295, 285

3. Conditioning:
AMRAP 30 minutes
1k Assault bike
21 Overhead squats, 115#
21 CTB pull-ups
7 Rounds + 0.9k Bike

Assault bike 1:28-1:38/1k
Overhead squats all unbroken except for one set I failed a rep
CTB pull-ups all 2-3 sets except for last round 4 sets

4. Strength:
3 Sets
15 Back extensions with barbell on back at 21X1
Rest 2-3 minutes
35# across

5. Strength:
Close-grip Bench press (thumb on center knurling)
Build to a 2RM
170#, played it safe after all of the volume in the conditioning work today

6. Cool down:
10 Minutes of Assault bike at easy pace + Crossover symmetry
Completed

Friday June 16, 2017

1. Warm up:

3 Rounds, not for time

12 Band pull-aparts

18 Air squats

24 Assault bike (cals)

-Then-

60 Second handstand hold 

Completed

2. Strength:

Power snatch + Squat snatch + Hang squat snatch

Go every 2 minutes, building to today's heavy 

115, 135, 145, 155, 160

Then...

4 Sets

3 Snatch pulls with :03 second pause at knee

Rest as needed

160 across

3. Conditioning:

AMRAP 10 minutes

5 Wall balls, 30#

5 Box jump overs, 24"

10 Wall balls

10 Box jump overs

15 Wall balls

15 Box jump overs

20/20, 25/25...and so on

Completed the 30's + 17 reps (227 reps)

Wall balls 5, 10, 15, 7-7-6, 10-8-7, 11-9-7-3, 9-8

Box jump overs fast and unbroken

4. Conditioning:

3 Rounds

Run 400 meters

15 Strict HSPU (hands inside 32" box)

Rest 60 seconds

1:44, 1:46, 1:52

Total time 7:22

Running 1:20, 1:21, 1:21

Strict HSPU unbroken 

5. Strength:

5 Sets

Bench press x 6 reps at 82%

Rest 60 seconds

Strict CTB pull-up x 6 reps at 21X1

Rest 2 minutes

BP: 155# (82%) across

SCTBPU: 6 reps at 21X1 across

6. Cool down:

10 Minutes of Assault bike at easy pace

Completed