140422.

Changed it up a bit, bicep is achy. No re-injury. Just sore/tired. Being smart.

AM
A. BS: 83% x 2-3 x 4 sets
365 – 2, 3, 3, 3 – *First set was heavy and wasn’t ready for it!

B. OHS @ 22×1 x 3 x 4 sets *nothing heavy.. just more stability work here
115# – Could have gone heavier. Working positioning. Last two sets looked/felt AMAZING!

+
20 minutes cap
50 cal row - 2:20
40 ghd sit ups – 4 x 10; Rest :05 btw.
20 FS @ 225 from the floor; 4 x 5; Rest :15 btw – got hard!
10 rope climbs; Done in about 3:00 – 3:30, getting better! #hungry
11:56.

PM
400m run
rest 2 minutes
x7 rounds

Everyone was 1:22. My goal going in was to be between 1:20 – 1:25, because last week I was 1:25-1:30. After 3, I was at 1:22 on each and I said I would kill myself to hold it. Last 150m was into the wind – woof.

140419.

Part A:
Hang squat snatch – build to a 3 rM
135 – 165 – 185 (2) – 185
*Called it, shoulder wasn’t coming through safely enough for me to comfortably go up.

Part B:
7 minute amrap
7 MU
5 axle thrusters, 135/95#
20m axle BB OH walk @ 135/95
4 Rounds – Woof.

Part C:
4 rounds

400m run
100 double unders
21 pull ups
14:52 – UB pull-ups. Done in my garage and DU’s hit my garage door opener like 10x.

140418.

Friday
Part 1:
a. PC + PJ – build to a HS in 12 minutes
Built to 285# – 20# PR for PC and 10# PR for PJ.
b. 80% of A – 1 rep EMOM x 12 minutes
Done at 225#
+
12 minute UNBROKEN amrap
4 p-bar HSPU, 8/6″
5 PS, 155/105
6 T2B
7 kb swings, 70/55#
5 Round, shoulder was achy so I did strict HSPU. Had 1:30 left and failed on a set of 2 and a set of 3 for HSPU.

rest 60-90 minutes

Part 2:

5.4.3.2.1
rope climb
squat clean @ 225/135#
11:26 – 3:30 PR from Tuesday — Wanted it more.

140416.

AM
A. DL: 80% x 5 x 5 sets
360# – Bing Bang Boom
B. Jerk; every 90 seconds do 2 singles @ 83% x 6 sets
Failed my 2nd set because blocks were too high.
Rest 10:00 and lowered blocks and started over and hit all.
+
12 minute EMOM
odd = 5 hang power clean + jerk @ 185#
even = 5 strict HSPU
Those HPC+J were interesting  – unbroken.
+
12 minute EMOm
odd = 10 DB power Snatch; 70# *alternating
even = 10 barbell facing burpees
Well, this was hard.

PM

top of every 3 minutes
run 400m @ 80%
x8 rounds
1:25-1:30 on all.

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