2/23-2/24

Thursday - Oly Intense + Back Squat Speed + Oly Stamina

A. Squat Snatch @ 85% effort, 3 reps x 3 sets, 3 min

B. Back Squat @ 20X1, 3 reps @ 80%RM x 5 sets, 3 min - speed through middle

C. Push Press. Push Jerk. Split Jerk, 2.2.2 x 4 sets, 5 min

Results:

A. 175/175/180

B. 280lb - felt a little slow through middle

C. 205/210/215/215 - tried to be quick on dip drive

Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work

AM

Run 1000m @ 97% effort - uphill preferred/ subbed 1000m row

+

Rest 15 min

+

Row 1000m @ 97% effort - damper # 10

Results:

warmed up with some 100m striders to test foot:

Subbed 1000m row for run:

306.8/308.5

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

Wanted to lay off foot until it feels 100% so I did mixed modalities of rowing, light jogging, and biking.  Mixed in some foam rolling/stretching and ring HSPU/HS walking.

2/21

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

For time:

15 Front Squat - 135lb

20 Toes to Bar

10 KBS - 32kg

10 Front Squat - 135lb

15 Toes to Bar

15 KBS - 32kg

5 Front Squat - 135lb

10 Toes to Bar

20 KBS - 32kg

t=4:04

notes: breathing under control; all unbroken but didn't have much grip left

PM - stretch/roll your feet and calfs pre/during/post session

5 min on Airdyne @ high aerobic effort:

+

5 min recovery

+

10--1> for time @ high aerobic:

Ring Dips

Box Jumps - 30" - step down

+

5 min recovery

+ 

5 min on Airdyne @ high aerobic effort:

+

5 min recovery

+

For time @ high aerobic:

Muscle-ups - 7,6,5,4,3,2,1

Squats - 35,30,25,20,15,10,5

Double Unders - 70,60,50,40,30,20,10

+

5 min recovery

+

5 min on Airdyne @ high aerobic effort:

results:

all airdynes at a consistent pace

couplet = 4:03

triplet = 10:20

notes: DUs felt better this week, but still needs work

1/20

Monday - Oly intense + DL Speed + Oly Stamina

AM

A. Squat Clean and Split Jerk Cluster, 1.1.1.1.1 x 3 sets, 7 min

B. DL @ 11X1, 2 reps x @ 65%RM x 6 sets, 90 sec

C. Squat Snatch, 5 touch n go reps per min for up to 10 mins

Results:

A. all at 225lb - tough but speed throughout was good

B. 265lb

C. 10 min complete unbroken - felt great!

PM

Swim tech work - 20 min - keep it lite/fun/ez

Results:

completed - worked on breathing, kicks, and arm pull

1/18

Saturday - MAP Multi - 10/5--15/5

15 minutes of work @ high aerobic/consistent effort:

Run 100m/subbed 25 sec airdyne

10 Right Arm KB Snatch - 16kg

10 Left Arm KB Snatch - 16kg

10 Hand Release Push-ups

--5 min recovery

15 minutes of work @ high aerobic/consistent effort:

Row 150m

10 Knees to Elbows

10 Thrusters - 45lb

10 KBS - 24kg

Results:

part 1: subbed 25 sec airdyne - 10 rounds+15 sec airdyne

part 2: 7 rounds + 10 thrusters

notes: felt very good throughout