tag:blogger.com,1999:blog-7007887843126894862024-03-12T19:02:59.569-07:00Hold the vision, trust the processHold the vision, Trust the process
Program design by Stephen FlammAnonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.comBlogger1047125tag:blogger.com,1999:blog-700788784312689486.post-32460636123998292352016-10-12T03:49:00.006-07:002016-10-12T03:54:23.592-07:0010/11/2016<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">500m row @2:00.0-2:00.9/500m </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00 walk rest (10:00 between sets 5 & 6)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 rounds for movement quality:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15m handstand walk</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15 glute-ham sit ups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">45 unbroken double unders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A1. Snatch-grip deadlift (no halt this week), 5-5-5, 31x1; :60 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A2. 1-arm DB shoulder press, 3 x 6-8/side, 21X1; :30 between sides</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">40 assault bike calories</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 med ball over shoulder, 100</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4-8 weighted glute-ham raises</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:30/side plank</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Balza rehab or Crossover Symmetry recovery</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.0</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.3</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.0</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.1</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.2</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.1</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.5</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.6</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.5</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.3</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A1. 125-145-165</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A2. 30-35-40 (7 on L side)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6:56</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete w/12# DB</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Balza rehab</span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-82848522403062583682016-10-12T03:49:00.005-07:002016-10-12T03:50:34.378-07:0010/10/2016<span style="font-family: "arial" , "helvetica" , sans-serif;">A. Squat clean, 12x1 waveload @155-165-175; begin a rep every :60</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">B1. Front squat, 3-3-3, 40x1; :90 rest</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">B2. Strict pull ups, 3x5-10 unweighted; :90 rest</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">3 rounds for time:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">10 wall balls, 30 to 10'</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 lap around rig bear hug med ball carry, 100</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">3 rounds not for time:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">25 light band pull aparts</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">15 light band good mornings</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Crossover Symmetry recovery</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">A. complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">B1. 175-190-200</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">B2. 6-5-6</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">3:16</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Balza rehab </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Squat cleans continue to feel really off and I have no idea why. I feel like I'm not being very explosive with my hips and legs were fatigued standing up out of the squat. I was standing up with a rounded back on half of the reps. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Front squats were tough today. Strict pull ups were good, no pain in the lat at all. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-45322222451608274212016-10-12T03:45:00.001-07:002016-10-12T03:45:31.856-07:0010/9/2016<span style="font-family: Arial, Helvetica, sans-serif;">Long, unplugged hike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">60 min complete @Ault park with Team Good Times </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-69290017246907624822016-10-12T03:44:00.002-07:002016-10-12T03:44:34.933-07:0010/8/2016<span style="font-family: Arial, Helvetica, sans-serif;">OFF for weightlifting meet </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-87615052442051858802016-10-12T03:44:00.000-07:002016-10-12T03:44:09.303-07:0010/7/2016<span style="font-family: Arial, Helvetica, sans-serif;">A. Squat snatch, accumulate 5 reps @125, 3 reps @135, and 1 rep @145; rest as needed</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. Back squat, 2-2-2-2 all tough, 40x1; 2:30 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">C. 1-arm DB bench press, 3x4-5/side, 21x1; :45 between sides</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">AMRAP in 9:00</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 power cleans, 155</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">.3 mile assault bike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">150m offset carry (1-arm Farmer's + 1-arm overhead)-heavier combined weight than last week</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A. complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 220-230-240-250</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">C. 40-45-45(0 on L side.....could not push it up whatsoever) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 rounds + 3 cleans</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">35# DB/60# KB</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-39448796488024546772016-10-07T03:52:00.002-07:002016-10-07T03:52:35.596-07:0010/6/2016<span style="font-family: Arial, Helvetica, sans-serif;">5:00 swim easy</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">18 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">25m swim</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:30 rest (2:00 rest between sets 6&7 and 12&13)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5:00 swim easy</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">DNS</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">It has been a very stressful/busy week, came home between classes and completely crashed for two hours. I will make this up next week. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-11422099990544311192016-10-06T06:00:00.001-07:002016-10-06T06:00:12.922-07:0010/5/2016<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">30:00 assault bike @Z1</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10m forward bear crawl</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10m backward bear crawl</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">-both movements slow and controlled w/low hips and short steps w/hands and feet </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Every :60 for 28:00 (7 sets of each)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1st: 2 touch and go squat snatches</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2nd: 2 touch and go squat cleans</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3rd: 200m ski erg</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4th: rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 sets not for time, rest as needed:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 lap around rig bear hug sandbag carry, small bag</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">snatches: 95-95-105-105-115-115-125</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">cleans: 125-125-125-145-145-165-165</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-65006671216036596352016-10-06T05:57:00.001-07:002016-10-06T05:57:25.226-07:0010/4/2016<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">500m row @2:00.0-2:00.9/500m</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00 walk rest (10:00 between sets 4&5)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 rounds for movement quality:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15m handstand walk</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15 glute-ham sit ups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. Halting snatch-grip deadlift (:02 pause 1" off ground, complete lift, :03 descent) 6x1 starting @100% snatch max and building from there as long as pause is perfect, begin a rep every :90</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 1-arm DB overhead carry, 6x15m/side; :30 rest between sides</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For time(s)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">.5 mile assault bike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">100 double unders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">.5 mile assault bike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">75 double unders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">.5 mile assault bike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">50 double unders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5-10 unweighted glute-ham raises</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:30/side plank</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Balza rehab or Crossover Symmetry recovery</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1:59.4</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1:59.9</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.0</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00.0</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1:59.9</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1:59.9</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1:59.9</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1:59.9</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. 165-175-185-195-195-205</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 35-45-55-65-65-70(R arm only, kept failing snatch w/L arm)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:41 (double unders 8/92.....tripped)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:23 (double unders 55/20....tripped again)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:03 (double unders UB)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Balza rehab complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-19783280837441613292016-10-06T05:47:00.000-07:002016-10-06T05:57:35.906-07:0010/3/2016<span style="font-family: "arial" , "helvetica" , sans-serif;">A. Squat clean, 9x1 waveload @175-185-195; begin a rep every :90</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">For time and quality reps:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">10 wall balls, 30 to 9'</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">30 wall balls, 20 to 9'</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">50 wall balls, 14 to 9'</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">10:00 @80%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">30m plate pinch carry, 25/hand</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">30m unweighted walking lunges</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">30m bear hug sandbag carry, small bag</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">30m bear crawl (15m forward + 15m backward)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Crossover Symmetry recovery</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">A. complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">4:08</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Balza rehab</span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-21277285783006934322016-10-06T05:44:00.002-07:002016-10-06T05:44:27.461-07:0010/2/2016<span style="font-family: Arial, Helvetica, sans-serif;">Long, unplugged hike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">DNS, not enough time today :( </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-70955789291380854242016-10-06T05:43:00.001-07:002016-10-06T05:43:43.861-07:0010/1/2016<span style="font-family: Arial, Helvetica, sans-serif;">10:00 triple under and freestanding handstand push up practice- alternating between the two, nothing fatiguing</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. Power clean from the blocks (just above knees) build to a heavy single in 10:00 (clock starts when you load the bar above 125)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 1-arm DB bench press, 3x5-6/side, 21x1; :45 between arms</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">partner work TBD</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Bis, tris, and abs of choice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. 185 (190 Fx2)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 35-40-45(5)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 rounds for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">400m run</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 kettlebell swings, 35</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 burpees</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(13:34)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">DNS- forgot, oops</span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-52736678822399731142016-09-30T04:14:00.001-07:002016-09-30T04:14:21.673-07:009/30/2016<span style="font-family: "arial" , "helvetica" , sans-serif;">5:00 swim easy</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">8 sets:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">50m swim</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">:60 rest</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">5:00 swim easy</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">This was a lot harder than I anticipated, that extra 25m with no rest is pretty tiring. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-55502489499269582572016-09-29T05:12:00.002-07:002016-09-29T05:12:52.937-07:009/28/2016<span style="font-family: "arial" , "helvetica" , sans-serif;">AM</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">30:00 assault bike @Z1</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">PM</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">3 sets not for time:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">10m forward bear crawl</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">10m reverse bear crawl</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">-both movements slow and controlled w/low hips and short steps w/hands and feet</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Every :60 for 28:00 (7 sets of each)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1st: 1 squat snatch</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">2nd: 1 squat clean</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">3rd: 250m row</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">4th: rest</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Not for time:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">150m indoor sandbag bear hug carry, 100 </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">AM</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">PM</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">snatch: 105-115-1125-135-145-145-145</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">clean: 125-155-165-175-185-195-205</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">complete</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Fun day! </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I really enjoyed the EMOM, it was actually harder than I thought it would be. I thought I would have more time to change weights between lifts but I ended up being rushed most of the time. Snatches were okay, I would have liked to go higher than 145 but I failed one of the reps behind me so I decided to just stay there for the remaining sets. Cleans were feeling great today, I was happy to hit 205 at the end of a long workout. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">The sandbag bear hug carry was cool, these sandbags are neat! Afterwards I messed around with the middle sandbag (165 I think Stephen said?) and I was able to pick it up a few times (after many failed attempts). I would like to eventually be able to shoulder this. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-61486262175315902252016-09-28T08:30:00.000-07:002016-09-28T08:30:09.994-07:009/27/2016<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">500m row @2:02.0-2:02.9/500m </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:00 walk rest (10:00 between sets 4&5) note the decreased rest </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 rounds for movement quality</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 wall walks</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 dragon flags</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. Halting snatch-grip deadlift (:02 pause 1" off ground, complete lift, :03 descent) 6x1 starting @90% snatch max and building from there as long as the pause is perfect, begin a rep every :90</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 1-arm DB overhead carry, 5x30m/side; :60 rest between sides</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 rounds easy</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">50 double unders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 assault bike calories</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:60 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4-8 unweighted glute-ham raises</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:30/side plank</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Crossover Symmetry recovery</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:01.8</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:01.2</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:01.6</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:02.0</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:01.8</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:01.6</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:01.7</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:01.6</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. 155-165-175-185-195-205</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 30-40-50-60-70</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Balza rehab</span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-47884825697840055742016-09-22T05:24:00.000-07:002016-09-22T05:24:01.223-07:009/19/2916<span style="font-family: Arial, Helvetica, sans-serif;">A. Front squat from the ground (squat clean counts as first rep) 2-2-2-2-2-2 building; begin a set every 2:00</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15 unbroken wall balls, 20 to 10'- note the extra foot </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:10 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">max (-1) unbroken toes to bar</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:30 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 rope climbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">30m unweighted walking lunges</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Crossover Symmetry recovery</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A. 125-145-165-185-200-210</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">14</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">12</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">12</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Balza rehab</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Happy to hit 210 on the front squats from the ground, these felt good today. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Wall balls went really well, these are getting a bit easier. Toes to bar were decent, I still think I should be stringing together more than 12-14. I'm also starting to get a cold and I could tell I wasn't recovering as quickly between sets. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-4917887478349093992016-09-19T07:39:00.004-07:002016-09-19T07:39:49.795-07:009/18/2016<span style="font-family: Arial, Helvetica, sans-serif;">Long, unplugged hike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">DNS</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Wasn't able to get in a hike today, I had a two hour coach meeting in the morning and then had to write programming before I met up with the McCauley sisters for Eli's and gelato. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-78763324692046597762016-09-19T07:38:00.001-07:002016-09-19T07:38:28.583-07:009/17/2016<span style="font-family: Arial, Helvetica, sans-serif;">A. 10:00 triple under and freestanding handstand push up practice- alternate between the two, nothing fatiguing. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. Power clean from blocks (upper thigh), build to a heavy single in 10:00 (clock starts once you load the bar above 125)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">C. DB seesaw press (non-working arm stays at lockout), 3x6-8 total, 21x1; 2:00 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For time w/partner, trade off as needed w/only 1 working at a time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">80 DB ground-to-overhead or med ball to shoulders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">100 row calories</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">120 burpees</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Bis, tris, and abs of choice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A. complete, only one good set of 6 FSHSPU, shoulder fatigued </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 155 </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">C. 25-35-40(6)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15:41 w/Kellie</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">we both used 75# medball</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:15 L-sit</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">ring dip practice, strict and kipping </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Shoulders were tired today, I couldn't string together more than a few FSHSPU. I hit six in a row on my final set and called it. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The power cleans off the blocks were really frustrating, this is just a very awkward height. I couldn't get any power from my legs. I caught 155 really low, basically right at parallel. I went for 165 but I could barely pull it. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The partner workout with Kellie was cool, I thought this was going to be much worse. We traded singles on the medball to shoulder, split up the row cals in five sets of 20, and traded sets of ten on the burpees. I'm really going to miss her when she goes back to California! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I decided to work on L-sits and ring dips for my bis, tris and abs because they're two of my weakest movements, especially L-sits. I practiced both strict and kipping ring dips. I watched a video on Camille's instagram about kipping dips but I still couldn't quite figure it out. I'm going to keep working on these, you never know when they'll show up. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-83054628121992663072016-09-19T07:01:00.001-07:002016-09-19T07:01:45.342-07:009/16/2016<span style="font-family: Arial, Helvetica, sans-serif;">A. Squat snatch, 6x1 @80-90% 1RM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. Back squat, 5-5-5 @175, should feel like a nice little deload; 2:30 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For time (w/comp group)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 bear complex, 85</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 CTB pull ups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4 bear complex</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15 CTB pull ups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 bear complex</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 CTB pull ups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 bear complex</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 CTB pull ups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 bear complex</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">200m 1-arm Farmers walk, 70, switch sides as needed</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A. 130-130-140-140-150-150</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4:51</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Fun day! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Snatches were okay today, I failed one rep at 140 (behind). No misses other than that. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Back squats were easy, I like deloads! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The comp group workout was really cool, I think I did really well on this. I did all singles for the bear complex because I wanted to save most of my energy/grip for the CTB pull ups. I thought my transitions were good between movements. I liked working out with Conner and Annie, it's nice to have people pushing me since I work out by myself the rest of the week.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Guilted Annie into doing the farmers walk with me, CLASSIC! </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-3634948583111572182016-09-16T03:34:00.001-07:002016-09-16T03:34:15.501-07:009/15/2016<span style="font-family: Arial, Helvetica, sans-serif;">5:00 swim easy</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">25m swim</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:30 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5:00 swim easy</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I really enjoy my Thursday swim sessions, definitely starting to get more comfortable in the water. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-49244370439437777192016-09-15T05:21:00.002-07:002016-09-15T05:21:25.404-07:009/14/2016<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">30:00 assault bike @Z2</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A1. Bird dogs, 5x10 alternating; :30 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A2. Dead bug (out in the open, no hands pressed into wall) 5x10 alternating; :30 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For 10:00- 1 bar:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">evens: 2 squat snatches, 110</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">odds: 2 squat cleans, 160</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10:00 @80%</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">200m ski erg</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 alternating box step ups/step downs, 24"</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5:00 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10:00 @80%</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">.4 mile assault bike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">40 double unders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A1. complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A2. complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Today was much better, not sure what the deal was yesterday. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The snatch and clean EMOM was a lot easier than last week, mostly because I had one less rep each minute. Snatches felt really solid today. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The two pieces at 80% were good, I enjoyed both of these. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-65358704074498297072016-09-15T05:15:00.002-07:002016-09-15T05:15:39.867-07:009/13/2016<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">500m row @2:00.0-2:00.9/500m</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2:30 walk rest (10:00 between sets 4&5)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 rounds for movement quality:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2x [5m handstand walk + 1 freestanding handstand push up]</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 dragon flags, slow descent</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Every 3:00 for 5 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 touch and go power cleans, 155</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 touch and go power cleans, 165</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 power clean, 175</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 rounds for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">.4 mile assault bike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 push ups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 medball to shoulder</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9-12 moderate reverse hypers</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:30/side plank</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Crossover Symmetry recovery</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">DNS</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">11:04</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">70#/side for RH</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">DNS- ran out of time before coaching </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Had to skip my AM session this morning because I ended up taking Pat to Glenn's office for some tooth surgery. I had to get my morning classes covered and didn't have any time to do anything. Ugh. I will make these up next week.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I came into my PM session really tired. I'm not sure if it's because my normal routine was thrown off or what, but I was feeling very drained. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Handstand walks were not great today, I had trouble steadying myself above the ab mat each time. I kept walking past it and would have to hold it for awhile until I could get myself in the right position over the ab mat (thanks freestanding handstand practice!) and I also failed a few FSHSPU, I had to do a forward roll two different times (thanks forward roll practice!). This just didn't feel good today. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Cleans were easy.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The assault bike/push up workout was rough, I felt like garbage. My legs and arms were just dead. I thought I would be able to at least break up the push ups in sets of 10 each set but I was breaking them up a LOT. I actually wanted to quit halfway through because I was pissed off about how shitty I was feeling. Zero energy today. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-61933845681781041992016-09-15T03:53:00.000-07:002016-09-15T03:53:23.336-07:009/12/2016<span style="font-family: Arial, Helvetica, sans-serif;">A. Front squat from the ground (squat clean counts as first rep) 3-3-3-3-3 building, begin a set every 3:00</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. Standing hand over hang sled pull (lats doing most of the work, tough load that can still be predominantly upper-body movement) 4x15m a bit heavier than last week, begin a set every :90</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">20 unbroken wall balls, 20 to 9'</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:10 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">max (-1) unbroken toes to bar</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3:00 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Crossover Symmetry recovery</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A. 135-155-175-195-205</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. complete w/85# </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">subbed 15 GHD sit ups per round</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Balza rehab</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Happy with the front squats from the ground, 205 was my goal. It definitely wasn't my best clean, it pulled me a bit forward and I had to take a second to reset before the front squats. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The sled pull wasn't bad, this mostly just hurts my hands when I pull the strap. Also, as I was doing this, I noticed my right lat was getting really aggravated. It was already sore when I started warming up but as I kept doing the sled pull it started feeling pretty pissed off. I must have tweaked something on Saturday during all the pull ups? </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Wall balls were MUCH easier than last week, I hit 20 easily each set and last week I was really struggling with 25. I subbed 15 GHD sit ups instead of the toes to bar because it hurt to hang from the bar. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-59461851863568137282016-09-15T03:46:00.000-07:002016-09-15T03:46:21.576-07:009/11/2016<span style="font-family: Arial, Helvetica, sans-serif;">Long, unplugged hike</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">1 hour 15 min complete w/Emily at Ault Park </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-79133291965946939132016-09-15T03:45:00.000-07:002016-09-15T03:45:18.528-07:009/10/2016<span style="font-family: "arial" , "helvetica" , sans-serif;">10:00 triple under and freestanding handstand push up practice- alternate between the two, nothing fatiguing</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">A. Squat clean from the blocks (upper thigh), build to a heavy single in 10:00 (clock starts when you load the bar above 125)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">B. DB see-saw press (non-working arm stays at lock out) 3x8-10; 2:00 rest</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">+</span><br />
<span style="font-family: arial, helvetica, sans-serif;">For max total reps w/a partner, split all work as desired w/only 1 working at a time:</span><br />
<span style="font-family: arial, helvetica, sans-serif;">10:00 of (1200m run + max pull-ups in remaining time)</span><br />
<span style="font-family: arial, helvetica, sans-serif;">2:00 rest</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: arial, helvetica, sans-serif;">10:00 of (1600/1200m row + max wall balls in remaining time)</span><br />
<span style="font-family: arial, helvetica, sans-serif;">+</span><br />
<span style="font-family: arial, helvetica, sans-serif;">Bis, tris, and abs of choice</span><br />
<span style="font-family: arial, helvetica, sans-serif;"><br /></span>
<span style="font-family: arial, helvetica, sans-serif;">complete</span><br />
<span style="font-family: arial, helvetica, sans-serif;">+</span><br />
<span style="font-family: arial, helvetica, sans-serif;">A. 165</span><br />
<span style="font-family: arial, helvetica, sans-serif;">B. 20-25-35</span><br />
<span style="font-family: arial, helvetica, sans-serif;">+</span><br />
<span style="font-family: arial, helvetica, sans-serif;">complete w/Conner</span><br />
<span style="font-family: arial, helvetica, sans-serif;">144 pull ups</span><br />
<span style="font-family: arial, helvetica, sans-serif;">128 wall balls with 20/30# </span><br />
<span style="font-family: arial, helvetica, sans-serif;">+</span><br />
<span style="font-family: arial, helvetica, sans-serif;">complete</span><br />
<span style="font-family: arial, helvetica, sans-serif;"><br /></span>
<span style="font-family: arial, helvetica, sans-serif;"><br /></span>
<span style="font-family: arial, helvetica, sans-serif;">The height on the blocks was awkward, it was tough for me to clean from here. It was almost too high to really drive with my legs so I felt like I was just pulling with my arms the entire time. </span><br />
<span style="font-family: arial, helvetica, sans-serif;"><br /></span>
<span style="font-family: arial, helvetica, sans-serif;">The partner workout with Conner was fun, I never get to train with him so this was a real treat. We split up the run into sets of 150m. Pull ups were randomly traded back and forth, he was doing strict and I was doing butterfly. I started out with sets of ten but my reps dropped a little as we kept going. We did pull ups for a really long time. Row was broken up 400/300/400/300. Conner did a large set of wall balls to start and then we traded sets of 10-12. These got really tough and we were also using heavy wall balls. It was cool working out with Conner, Stevo, and Kelsey. I always enjoy partner workouts! </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0tag:blogger.com,1999:blog-700788784312689486.post-18627433850495892552016-09-12T03:57:00.000-07:002016-09-12T03:57:41.674-07:009/9/2016<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">40:00 bike @Z1, off every 5:00 for 6 alternating 1-arm DB snatches, moderate/tough</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. Squat snatch, build quickly to a tough single</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. Back squat, build quickly to a tough single</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 sets:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1-2-3-4 of [strict handstand push ups + power cleans @125]</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:60 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">200m run</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">:60 rest</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Not for time:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">400m 1-arm farmers walk, 53</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">switch sides as needed</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">PM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A. 155 (165 Fx5)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">B. 260</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">+</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">complete </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Another good day! Minus the multiple snatch PR fails. WHY.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I tried not to come into my training session with the specific goal of hitting a snatch PR because I know "build to a heavy single" doesn't mean "build to a max." I was just going to go by feel. Everything through 155 was so easy, I didn't have any misses and I worked up to it really quickly. I went for 167 (a two pound PR....but still) and thought I had it on the first attempt, but I slowly lost it behind me in the bottom. I tried again two more times and failed in front. Conner told me to keep trying because it looked like I was about to hit it so I tried again and failed in front. Then Conner told me to try speeding up my pull off the ground with the goal to fail behind me, not in front. On the fifth attempt I pulled the bar off the ground a bit more aggressively and failed behind. I called it after that. This was really frustrating because the weight never felt heavy, I just kept losing it behind me in the bottom. I'M NEVER GOING TO PR MY SNATCH AGAIN. That's probably not true but it would be nice to hit one pretty soon, I haven't hit a snatch PR in almost two years. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Back squats felt really good today, I probably could have gone a bit heavier than 260 but it was a bit slow out of the bottom so I stopped. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The HSPU/clean workout was AWESOME, this was totally in my wheelhouse. I crushed this. Strict handstand push ups were unbroken every set. Power cleans were quick singles and very easy. The run felt great and my breathing was good throughout the whole workout. My transitions were fast between HSPU and power cleans. This was just a great workout for me. I really enjoyed working out with Annie, I enjoy being synced up with the comp group every so often. </span>Anonymoushttp://www.blogger.com/profile/17881348887376980601noreply@blogger.com0