10/11/2016

AM
10 sets:
500m row @2:00.0-2:00.9/500m 
2:00 walk rest (10:00 between sets 5 & 6)

PM
3 rounds for movement quality:
15m handstand walk
15 glute-ham sit ups
45 unbroken double unders
+
A1. Snatch-grip deadlift (no halt this week), 5-5-5, 31x1; :60 rest
A2. 1-arm DB shoulder press, 3 x 6-8/side, 21X1; :30 between sides
+
For time:
40 assault bike calories
20 med ball over shoulder, 100
+
3 sets not for time:
4-8 weighted glute-ham raises
:30/side plank
+
Balza rehab or Crossover Symmetry recovery

AM
2:00.0
2:00.3
2:00.0
2:00.1
2:00.2
2:00.1
2:00.5
2:00.6
2:00.5

2:00.3

PM
complete
+
A1. 125-145-165
A2. 30-35-40 (7 on L side)
+
6:56
+
complete w/12# DB
+
Balza rehab

10/10/2016

A. Squat clean, 12x1 waveload @155-165-175; begin a rep every :60
B1. Front squat, 3-3-3, 40x1; :90 rest
B2. Strict pull ups, 3x5-10 unweighted; :90 rest
+
3 rounds for time:
10 wall balls, 30 to 10'
1 lap around rig bear hug med ball carry, 100
+
3 rounds not for time:
25 light band pull aparts
15 light band good mornings
+
Crossover Symmetry recovery

A. complete
B1. 175-190-200
B2. 6-5-6
+
3:16
+
complete
+
Balza rehab 


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. 

Front squats were tough today. Strict pull ups were good, no pain in the lat at all. 

10/9/2016

Long, unplugged hike

60 min complete @Ault park with Team Good Times 

10/8/2016

OFF for weightlifting meet 

10/7/2016

A. Squat snatch, accumulate 5 reps @125, 3 reps @135, and 1 rep @145; rest as needed
B. Back squat, 2-2-2-2 all tough, 40x1; 2:30 rest
C. 1-arm DB bench press, 3x4-5/side, 21x1; :45 between sides
+
AMRAP in 9:00
3 power cleans, 155
.3 mile assault bike
+
Not for time:
150m offset carry (1-arm Farmer's + 1-arm overhead)-heavier combined weight than last week

A. complete
B. 220-230-240-250
C. 40-45-45(0 on L side.....could not push it up whatsoever) 
+
5 rounds + 3 cleans
+
complete
35# DB/60# KB

10/6/2016

5:00 swim easy
+
18 sets:
25m swim
:30 rest (2:00 rest between sets 6&7 and 12&13)
+
5:00 swim easy

DNS


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. 

10/5/2016

AM
30:00 assault bike @Z1

PM
3 sets not for time:
10m forward bear crawl
10m backward bear crawl
-both movements slow and controlled w/low hips and short steps w/hands and feet 
+
Every :60 for 28:00 (7 sets of each)
1st: 2 touch and go squat snatches
2nd: 2 touch and go squat cleans
3rd: 200m ski erg
4th: rest
+
5 sets not for time, rest as needed:
1 lap around rig bear hug sandbag carry, small bag

AM
complete

PM
complete
+
complete
snatches: 95-95-105-105-115-115-125
cleans: 125-125-125-145-145-165-165
+
complete