AM
10k Row
43:48
Avg pace: 2:11.4/500m

PM
A. 2x Through - Bicep/Tricep/Shoulder Opener
B. 2x Through - Landmine Row
Done.
+
15 MUs
Done
+
Handstand Walk Practice x 15 minutes
- Handstand Hold (against wall)
- Wall Facing Handstand Hold
- Handstand Walk Around Box
- Partner Assisted HS Walk Drill was here alone
Practiced some hs walks. This went ok

3/28/17

8-10 min AB @ warmup pace
+
Tumbling play - 10 min or so
Forward rolls from squat + landing in squat x 8-10
Forward rolls from standing + landing in squat x 8-10
Forward roll out of a tripod headstand x 4-5
Diving rolls (alternating shoulders) x 8-10
Backward rolls over shoulder (turn head to side) x 8-10
Cartwheels (alternating lead hand) x 8-10
+
12 min AB spin @ just above conversation pace, off every 45 sec to do 1 deadlift @ 155#
+
12 min row @ just above conversation pace, off every 60 sec to do 1 push press @ 85#
+
4 rounds, not for time
50ft Bear crawl
30 sec hollow hold

3/27/17

17.5 redo
8:05

3/24/17

17.5
8:53

3/23/17

1 hour Kripalu vinyasa and mediation

3/22/17

EMOM x 30
minute 1 - 13 Calorie Row
minute 2 - 5 Thrusters 75# + 1 Ring MU
minute 3 - 12 Calorie Bike
minute 4 - 30 Double Unders
minute 5 - 11 Calorie Ski
*the above should be treated as an active recovery day*
Done  This was nice

3/21/17

AM
Warmup:
Openers
Landmine Row. Done.
+
A1. Strict Seated DB Press x 8 reps rest 1:30
30#
A2. Bent Over BB Row x -8 reps rest 1:30 x 4 sets 55#, 65# x 3
B1. Wide Grip Weighted Pull-Up x 3 reps rest 1:30 5#, 10#, 15#
B2. Strict Ring Dips x 6 reps rest 1:30 x 3 sets
1 mu, 6 strict dips
C. Reverse Hyper x 10-12 reps rest :90 x 3 sets
2 45s each side

PM
For time:
1000m Row @ 1:53
4 Power Clean & Jerks 155#
750m Row @ 1:50
3 Power Clean & Jerks 155#
500m Row @ 1:48
2 Power Clean & Jerks 155#
250m Row
1 Power Clean & Jerks 155#
*all singles*
Completely forgot to look at the time. Kept pace on 1000 & 750, 500 was 1:50-1:53 and last 250 was 1:50 pace
This was fun

3/20/17

AM
A. Back Squat @ 3111 tempo x 5 reps (keep moderate) rest 2 minutes x 4 sets
175, 180, 185, 190
B. Snatch Balance Off Blocks x 1 rep EMOM x 10 - keep these between 105-155
110, 115, 120x3, 130x5
C. Snatch x 1 rep EMOM x 10 *building*
100, 100, 105, 110, 115x3, 120, 122,127
D. Sandbag Carry @ 80# (22 lengths if the hallway)


PM
15-20 minute "Open Style" Warmup
+
For time:
120 Double Unders
30 DB Thrusters 35#
6 Ring Muscle Ups
90 Double Unders
20 DB Thrusters 35#
4 Ring MUs
60 Double Unders
10 DB Thrusters
2 Ring MU
12:39. Ouch.

3/18/17

17.4
13 min AMRAP:
55 deadlifts
55 wallballs
55 cal row
55 hspu

Deadlifts:  sets of 7x7 +6x1 :05second rest
(Move fast, these should take just 2:30) 2:12

Wall balls: 20, 13, 12, 10 :06/7 second rest 4:17

Row: (900/1000watts)--about 15 cals a minute
*must be off the rower at 8:15 minutes.
High 900s/1000=2min pace
Hspu: sets of 3/4 :04 second rest
Heels flexed!, feet together! big kip, core tight(don't hollow),

*set up timer.
1 set of 4, 17x3 some 4 maybe   Shake out arms

Deadlifts: won't put the bar down.

(Off the rower at 8:11)
240 reps (20 dl)

3/16/17

Every 2:30 x 30 minutes (12 total rounds - 4 of each)
Interval 1 - 300m row
Interval 2 - 50 Double Unders/20 Wall Ball Shots/10 Burpees 6"
Interval 3 - 1K Assault Bike
Kept steady pace.

3/15/17

10 min row, easy
+
3 times through, not for time:
5 strict pull-ups
10 empty bar strict press
15 Air Squats
+
10 min bike, easy
+
3 times through, not for time
5 Sandbag Squats
10 Sandbag Press
15 Sandbag Rows
All at 60#
+
10 min ski, easy
+
10 min mobility
+
10 min breathing work, vary positions

3/12-3/14

Sick days.

3/11/17

Sick day
20 min stationary bike at home
20 min mobility/roll-out

3/10/17

17.3

Two reps at 135, tie break time: 6:14

3/8/17

E3MOM x 24 minutes (8 sets)
Interval 1 - 300m Run + 7 Burpees
Interval 2 - 500m Ski + 7 Burpees
Interval 3 - 500m Row + 7 Burpees
Interval 4 - 1000m Bike + 7 Burpees
Done.

3/7/17

AM
500m Row @ 1:50-1:52 pace
rest 4 minutes x 4 sets
1:50, 1:49, 1:50, 1:49
+
EMOM x 10
150' Sandbag Carry @ 120# (be careful dropping bag as it spills sand). Done. Didn't drop sandbag

PM
A. EMOM x 10
1 Snatch @ 125-135#
125# failed 7,8,9
+
For time @ 90%:
100 Double Unders
25 Wall Ball Shots 14#
20 Deadlifts 155#
15 Chest 2 Bar Pull-Ups
50 Double Unders
15 Chest 2 Bar Pull-Ups
20 Deadlifts 155#
25 Wall Ball Shots 14#
100 Double Under
10:40

Everything felt heavy today

3/6/17

AM
17.2 Warmup
+
Open Workout 17.2 Redo
141 reps.
+
30 minute cooldown sequence - include (bike, breathing, mobility work)

PM
8 sets:
2 minutes AB @ 300 Watts
2 minutes Rest
218 Cals

3/4/17

5 sets (3 min rest)
X2 clean pulls, X1 power clean, X1 split jerk
125, 135, 145, 155, 165

4x8 push press @85#

5 rounds:
15 wb
9 cal ab
10 deadlifts 125#
8:52

3/3/17

17.2 129

3/1/17

3 rounds @ 80%
300m Run
10 Power Cleans 75#
300m Ski
10 Power Snatch 75#
300m Row
10 Shoulder 2 Overhead 75#
22:10
+
10 minute Cooldown
20 minute Mobility work