Last Sunday

Sunday 

AM - MAP sets

3 sets @ 90%:

7 bar MUs

Run 200m

Walk 1 min b/t

+

10 min

+

3 sets @ 90%:

8 split snatches @ 115lb

Airdyne 45 sec

Walk 1 min

Results:

1) all about 1 min - felt good

2) complete

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

15 min jog + 20 min stretch + foam roll

Last Saturday

Saturday

AM - CF (CP) tester

For time:

OHS @ 155lb - 15,12,9,6,3 - bar taken from floor

Handstand Walk - 25ft,25ft,25ft,25ft,25ft

Results:

7:26

felt great - all OHS UB and 2-3 HS walks UB

Noon - CF tester (aerobic)

10 rounds for time:

10 C2B Chin-ups

10 Burpees to 6" Overhead

Results:

9:14

kept moving entire time - limiter was breathing on burpees- it was hot and i was moving slow

PM - Low intensity Rowing int's

2 x Row 2000m @ 75% effort, 4 min b.t sets - hold 1:53-1:55/500m the entire time

Results:

7:36/7:37 

Held pace throughout

I hate hills

Friday 

AM - Clean and Jerk intense + Snatch intense(ish) + DL Speed + Upper CP tester

A. Power Clean and Split Jerk, build to a tough single - 5 sec b/t reps

B. Squat Snatch, 3 touch n go reps x 3 sets, 2 min - start @ 175lb, add per set

C. Deadlift @ 12X1, 2 reps @ 245lb x 10 sets, 1 min - focus on fast pull off floor each rep, follow tempo

D. AMRAP in 7 minutes:

10 KB Push Press @ 32kg/hand

5 L Pull-ups

Results:

A. 225/245/255 - felt OK, not great

B. 175/180/185

C. complete

D. 4 rounds + 5pp - got sloppy in 4th rounds, VERY tough and shoulders smoked!

PM - Lactic Hill runs

3 x 90 sec Hill Sprint @ 97%, 9-10 min b.t sets 

Results:

complete and yikes! About the same pace as last week 1 min intervals!

A lot of breathing

Wednesday 

AM - 5-8 min tester

For time:

15 Thrusters - 135lb

Row 300m

12 Thrusters - 135lb

Row 300m

9 Thrusters - 135lb

Row 300m

6 Thrusters - 135lb

Row 300m

3 Thrusters - 135lb

Results:

t=7:41

breathing very controlled

PM - MAP Multi

5 minutes @ 90% effort:

15 Chin-ups

75 Double Unders

--5 min recovery

5 minutes @ 90% effort:

6 Ring Dips

6 Power Clean @ 95lb

6 Box Jumps - 24"

--15 min recovery

5 minutes @ 90% effort:

7 OHS @ 115lb

15 GH Sit-ups

--5 min recovery

5 minutes @ 90% effort:

50m Prowler Push @ 135lb

Airdyne 30 sec

Results:
3 rounds + 15 DUs - DUs kept getting stuck
7 rounds + 1 power clean
4 rounds + 7OHS
4 rounds + 35m prowler


Legs are tired, going to enjoy the 4th of July and day off tomorrow!

Weightlifting and swimming

Tuesday 

AM - Snatch intense + Clean intense(ish) + CP Battery(include Squatting)

A. Snatch Cluster, 1.1.1 x 4 sets, 4-5 min - last set all out

B. Power Clean, build to a single

C. Front Squat @ 245lb, 2 reps per min for 10 minutes - bar taken from ground into squat clean on rep 1 every set

D. 10 rounds for time of "Nate" wearing 20lb vest

Results:

A. 185/185/195/195 - did not feel good in bottom of squat

B. 245/255/265/270f - almost had it

C. complete 

D. t= 10:11

PM - Swimming int's

120 sec continuous Swim x 7 sets, rest as needed to keep swim continuous and high effort

Results:

just shy of 125yds each interval - yeah I'm an awful swimmer but this is a HUGE improvement.

Rested 2 min after first 4 sets, then 6 min break, then rested 90 sec for last 3

Hills sprints and more!

Friday 

AM - Clean and Jerk intense + Snatch intense(ish) + DL Speed + Upper CP tester

A. Power Clean and Split Jerk, build to a tough double - 5 sec b/t reps

B. Squat Snatch. Snatch Balance. OHS, 1.1.1 x 3 sets, 5 min - all tough sets, build to your 1st set

C. Deadlift @ 12X1, 2 reps @ 225lb x 12 sets, 1 min - focus on fast pull off floor each rep, follow tempo

D. 5 rounds for time:

5 unbroken Push Jerk @ 185lb

5 unbroken Muscle-ups

Results:

A. built to 250lb - felt solid

B. 185/190/195

C. felt VERY fast

D. 5:07

PM - Lactic Hill runs

5 x 60 sec Hill Sprint @ 97%, 8 min b.t sets

Results:

first 4 were consistent and good, then died on last one - could barely walk back down hammies were on FIRE - felt like 2009 Crossfit Games sandbag hill sprint- HOLY SHIT!

Saturday

AM - CF (CP) tester

For time:

Hang Power Clean @ 225lb - 5,4,3,2,1

Handstand Walk - 25ft,25ft,25ft,25ft,25ft

Results:

t = 4:48

all UB except HS walk - those got hard!

Noon - CF tester (aerobic)

AMRAP in 10 minutes:

50m Run with 65lb Bar Locked out overhead

15 back squats 65lb

Results:

10 rounds + 5 squats

had to drop bar after 6th round, then did one more round before finishing with runs on back, shoulder smoked.  Wanted to keep it continuous. 

PM - Low intensity Rowing int's

5 x Row 1000m @ 75% effort, 2 min b.t sets

Results:

all about 1:53/500m ave pace - felt good, maybe more than 75% but very smooth throughout

Sunday 

AM - MAP sets

10 sets @ 90% effort:

10 C2B Chin-ups

10 Thrusters - 65lb

50 Double Unders

1:30 min b.t sets

Results:

all about 1:10- first 3 sets 65lb, then 4 sets 75lb, then 2 sets at 85lb

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

*Also, include work with some strongman gear - keep it lite

Results:

will complete this afternoon- no strongman equipment today