140415.

AM
A.  Snatch Gauntlet – building EMOM from 135# every 75 seconds
135, 165, 185, 205, 225, 235, 240(x – so close), 240.
B.  BS; 80% x 5 x 4 sets
Felt heavy today, got it done.
+
5.4.3.2.1
rope climb
squat clean @ 225
13:56 – Getting better, with pushing. Ropes were 18-20′
PM
15 minute amrap
15 CtB pull ups (sets of 5 whole time)
15 burped box jumps, 30”
5+20 
+
EmOM
odd = 3 MU
even = 20 sec. row @ sub 1:25/500 pace
x8
Sub 1:25 wasn’t happening today. Avg’d below 1:27/500 – 1:28/500m

Team Training (2)

Friday
Part 1 -
Team C&J ladder
eMOM cycle up guys start @ 185 and go up by 10#, girls start @ 115# and go up by 10#.. must do 12 UB double unders to startMen -
Paul – 305
Tim – 305
Danny (No Jerk, shoulder bothering) – 285
Chris – 245

Women
Record – 195
Morgan – 185
Erin – 175
Perrin -

Total - 1390 (Using Chris instead of Tim, because positions now. Knowing Danny can jerk 285).

Part 2;
one guy / one girl
each person must cycle through..
400m run
30 thrusters, 135/95
30 burped up and over box jumps, 24/20”
Morgan – 8:32
Chris – 7:39
Total – 16:11

Saturday
Part 1;
one guy / one girl
21-15-9
DL @ 275/185
box jump, 30”
guy goes first, then the girl
Danny – 4:20
Record – 3:37
Total - 7:57

part 2:
2 guys / 2 girls.. can’t use guy/ girl that went in first workout
girls go first and must complete whole workout before guys go.. can partition reps any way
30 squat cleans @ 155/105
90 ft. partner carry
30 OHS @ 155/105
90 ft. partner carry – opposite partner
30 DB squat cleans @ 55/30#
Erin & Morgan – 5:53
Paul & Chris – 5:35
Total – 11:28

Sunday
AM
Team gauntlet style
800m row
50 double unders
.5 miles on AD
Paul – 4:26
Danny – 4:30
Chris – 4:58
Record – 5:30
Morgan – 5:19
Erin – 5:53
Total – 30:34

Tim – 4:37
Perrin - N/A

PM
one guy / one girl.. cannot be any guy/ girl that went on either friday or saturday workouts
500m row Erin – 1:51
30 HSPU – Paul (20, 10 – next time all 30) – :30 – :40
400m run – Erin – 1:30 – 1:40
30 PS; 135# – Paul (7, 7, 7, 5, 4 – :05 rest) – ~2:00
40 cal on AD – Erin – 2:00 – 2:30
5 rope climbs – Paul – All 5 down and up on the ground :03 – :05
*each person must do 3 movements
Paul and Erin – 9:26

140409.

Wednesday
AM
30 minutes on the AD
every 5 minutes do 2-3 MU
3′s everytime. 335 Calories accumulated.
PM
A. DL; 80% x 4 x 6 sets
Felt good in my hands, which is usually not the case.
B. PS TnG practice – EMOM w/ axle @ 95-115# x 3-5 reps x 5 minutes
100# used. This is tough for my little hands. All 5 Reps.
+
250m ski erg Row
15 axle S2O @ 95#
rest 60 seconds
x5 rounds
Pretty sure I was about 1:15 on each of these. Felt good. Managable weight with the axel for me.

140408.

Tuesday
AM
A. BS; 75% x 5 x 6
330#, Fast.
B. Snatch pull + snatch – EMOM x 2 reps (not TnG) … for 8 minutes *nothing over 80%
Worked up to 165, shoulder didn’t feel great, not bad, just not all there.
C. ctB pull up x 15 x 3 sets
5.5.5 (Rest :10 btw); Rest 1:00 between sets. Goal for regionals is to be able to do 5-7 Reps with :05 Rest for repeated efforts. Starting to come back though.
PM
5 rounds
5 Hang squat cleans @ 225
10 burped up and over box jumps, 24”
rest 60 seconds
Dude, I killed this. Totally thought the Hang Squat Cleans were going to humble me. I went TnG throughout with great form and fluidity. Rounds were between 1:05-1:10.
+
250m row @ 1:38 pace
15 UB wall balls, 20#
rest 30 sec.
x5
Dude, I didn’t kill this. This humbled me. I put so much effort into the first piece that the second piece got me. Breathing was very hard.

Team Training(1)

Friday
part A – one guy/ one girl
Team Fran
21-15-9
thruster, 95/65
pull ups
*p1 does then p2 goes
I was in Boston from Thursday to Sunday, did Friday and Saturday by myself.
2:07 Fran, didn’t feel that hard.
Part 2 – 3 guys / 3 girls
A. FS – 3 rM off the rack… weight can never come off the bar – 7 minutes
B. 50 MU for time – 7 minute cap
*guys on A/ girls on B… then switch.. 2 minute switch time
A. 275, 305, 340
B. 20 Muscle Ups – 1:56, 30 Muscle Ups – 3:14 – 5, 5, 5, 5, 4, 3, 3
Saturday
Part 1: (3 guys/ 3 girls)
30 OHS, 95/65
30 cTB
500m row
30 on arm DB snatch, 70/50#
Had problems with the C2B Pull-up. Definitely need to keep working it, had trouble finding a rythm. Wanted to do 12 off the bat, did 2.
7:28
*rotate through this in tunnel fashion… cannot move on until person in front of you finishers that movement
Part 2: 1 guy/ 1 girl
1K row
30 burpees
15 PC, 185/125
3:30 row
4:58 burpees
6:28 – Singles.
Didn’t feel like I had it this day.
Sunday
For time: 1 guy/ 1 girl… partition the reps anyway you see fit – work on tagging in
100 DU
50 HSPU… while one person holds a handstand
40 t2B … while partner hangs from bar
30 S2O @ 160/100.. while partner holds front rack
90 foot walking lunge step @ 160/100.. together
9:23; Walking Lunges killed me. I did 42 HSPU (30, 5, 10, 3, 2), 25 T2B (5, 15, 5, 10, 5), 7 S2OH – Record CRUSHED S2O (15, 7, 8).
Part 2:
3 guys / 3 girls
15 ft. rope climb
2 squat cleans @ 225/135 , 3 , then 4
10:32; I went last. Stumbled on this personally, writing you an e-mail.
regional workout from last year…
P1 must do 1 rope climb + 2 squat cleans x 3, then run down to end, P2 does 1 rope climb x 3 squat cleans then runs to end etc…

140402.

Wednesday

AM
A. DL; 83% x 2 x 5
375 x 2 x5
B. Jerk – 1.1.1.1. – rest as needed – take off racks
285, 305, 315 (x – Barely), 315 (10# PR)
+
20 minute EMOM
odd = 3 TnG PS
even = 10 cal on rower
135, wanted to get that skill back.

PM
8 minutes on the clock
15-12-9-6
Dl @ 315
box jumps, 30”
amrap HSPU in rest of time
~5:20; 37 HSPU.

140401.

Tuesday
10:00 AM
A. Snatch – building EMOM x 8 minutes
135, 165, 185, 205, 225, 235, 245 (x – BARELY), 245 (10# PR)
B. Thruster x 5 reps EmOM x 6 minutes – building from 95#
95, 135, 165, 185, 205, 225 (PR?)
C. CTB pull up x 10-12 x 3 sets
All butterfly – 1st set was silky smooth, 2nd was alright, 3rd was good.

6:00 PM
14 minutes on the clock
30 S2O @ 115
30 PC @ 155
30 burpees to target 6” over reach
30 wall balls, 30#
amrap MU in rest of time
~8:45 for the work. Was done burpees at 6:00 :(
27 Muscle Ups – First attempt was at 9:35.  Happy because still probably have 30 MU under 5:00 – best time is 2:27.

4:30 AM – Perfect Foods Bar
7:30 – 8:00 AM – 4 eggs, 3.5 Bacon, 1 and 2/3 cup Red Potatoes
11:30AM – 1.5 Protein, 1 Coconut Water
1:00 pM – 5oz. Steak, 1 and 2/3 cup Red Potatoes,
4:00PM – 1 Perfect Foods Bar
7:00PM – 2 Scoops Ultragen
7:30 – Blowout meal, 2x Pork Fried Rice and Ben and Jerrys