Monday August 11th
--Morning--
A. Back Squat - 1RM
255
B. Snatch - 1RM
165 (PR)
+
for time:
50 hang cleans (115#)
5:29
PM
Row 500m
rest 90 sec
Row 500m
First Row: 1:45
Second Row: 1:55
Tuesday 8/12
--Morning--
A. PC - 1RM
215 (5lbs less than last week)
B. Press - 1RM
165 (10lbs less than last week)
*I am thinking I must either be sucking today or I was really fresh last week or something*
+
for time:
100 pull ups
Time: 6:55
I thought I would get a faster time...I felt my hands starting to rip too :(
--Evening-- I WAS SUPPOSED TO DO THIS
A. Jerk - 1RM
B. for time: 50 ring dips
+
for time:
21-15-9
DL (185#)
HSPU
*BUT I GOT A MIGRAINE...SOOOO I NEED TO DO THESE AT SOME POINT*
Wednesday 8/13
--Morning--
Jog 25 min easy
Ran 2.4 miles
--Evening--
RTW
1 min AD
1 min row
1 min FLR
1 min Plyos
1 min climb
1 min ski
x 6
- ALL easy pace
Thursday 8/14
--morning--
A. Clean - 1RM
205lbs
*I got under 215 3 times*
B. CGBP - 1RM
165lbs
C. WCU - 1RM
54lbs
+
for time:
30 cleans (155#)
Time: 6:44
*I maybe could have gone just a fitch faster*
--Evening--
*Came in to do this and was planning on doing after we practiced our Grid Race and then my friend Beau dislocated his shoulder and we took him to the hospital and we didn't get done till 9pm and didn't do this one either. SO I NEED TO DO THIS ONE AS WELL.
VC 500' time trial
Friday 8/15
--Morning--
A. PS - 1RM
135lbs (I know I can do more but my form was off)
B. DB external rotation - 8RM/arm @3011
*25lbs right arm
*20lbs left arm
C. Powell raise - 8RM/arm @3011
15lbs
+
for time:
75 HSPU
Time: 6:59
Saturday 8/16
Morning - compete
Sunday 8/17
- AM/PM Easy aerobic 45-60 min
I ran in the morning, just a jog--I didn't measure the distance
I swam at night
Monday
8/18
Morning
A. Back Squat @32X1; 5,5,5,5; rest 3 min
175lbs * I maybe could have gone a little heavier. I know this sounds so light, but these were hard. I focused on holding the squat with tension but still deep.
B1. DB RFESS; 6-8/leg x 4; rest 1 min
55lbs
B2. Wtd. GH raise; 6-8 x 4; rest 2 min
20lbs
C. Segmented snatch DL + Snatch pull; 2.2 x 5; rest 2 min (build from 155#)
+
Emom 6 min - Snatch + HS + OHS (build from 135#)
*This was pretty good, I kept it at 135 though.
+
--I was feeling light headed and just really tired today. So I cut the reps in half.
3 sets @consistent pace:
8 ring dips (4 dips)
12 russian KB swings (88#) (6 swings)
10 push ups (5 push ups)
3 RC (1 rope climb)
rest walk 2:30
36 secs
31 secs
36 secs
--Evening--
5 Tng HPC (115#)
5 burpees AFAP
AD 10 sec @97%
rest walk 2:40
x 6
25 secs
24 secs
25 secs
30 secs
28 secs
24 secs
rest as neeeded
VC 20 sec @97%
rest walk 2:40
x 6
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