Aug30-Sep15 TTT

Aug-30

AM

Rest

PM

A. Hang Power Clean - build to tough double for the day; rest as needed

+

2k Row @ 2:00 pace

rest 60sec

12min AMRAP

10 Box Jumps @ 20""

10 Pull-ups

10 Power Cleans @ 135#

10 K.HSPU

+

EMOM for 14min

Odd - 10sec AB @ 1300W

Even - 10sec Sled Push @ 95% effort (moderate load)

+

ROMwod - 20min

**NOTES:

AM

Hang pc- 275#

Wod- 6R+5pc

PM

EMOM was uncomfortable HR was high, good though

Aug-31

AM

Open Prep Warm-up - 20min

+

2 Rounds for time

15cals AB

10 Alt Pistols

5 BBJO @ 24""

Rest 5min

x4 sets

+

Mobility - 20min

PM

A1. Lizard Crawl 2-4 x 30ft; rest as needed

A2. Rotational Back Extensions - 2-4 x 10-12; rest as needed

A3. KB Bent L-Press - 2-4 x 6-8 ea arm; rest as needed

B1. Tall Kneeling BB Overhead Rotations - 2-4 x 10-12; rest as needed

B2. Landmine Rotational Presses - 2-4 x 10-12 ea side; rest as needed

B3. Medball Walking Lunge w/ Rotation - 2-4 x 14-16 alt steps; rest as needed

+

ROMwod - 20min

**NOTES

AM

R1-3:00

R2-3:11

R3-3:30

R4- 3:36

Legs took a nice hit after every AB only thing that slowed were pistols.

Sep-1

Rest

Sep-2

AM

A. Squat Snatch - 4 x 1.1.1.1.1; rest 20sec + 3min (205-225# across, no misses)

B. HB Back Squat - 4 x 10; rest 3min (build to tough 10)

+

Trunk stability movement work

A1. Bent Knee Hollow Hold - 2 x 30sec; rest 30sec (knees/ankles together, create AS MUCH compression as possible, focus on posterior pelvic tilt)

A2. Tempo Air-squat @5050 - 2 x 10; rest 30sec (focus on posterior pelvic tilt / bracing + sitting between feet)

B1. Deficit Farmers Handle Deadlift w/ Rotation @4121 - 2 x 5 ea side; rest 30sec (50# loaded on farmers bar)

B2. Single-leg Pistol to low box w/ mini-band on knees - 2 x 5 ea side; rest 30sec

PM

Row - 20sec @ 1:35

Row - 40sec @ 2:10

x5

Rest 3min

x2

+

AB - 20sec @ 700-800W

AB - 40sec @ 175W

x5

Rest 3min

x2

+

AB - 20min @ EN1

ROMwod- 20min

**NOTES:

AM

Set one 205, set two 215, set three & four 225. Good pull but shaky catch.

BS tough 10- 275

PM

Row & AB work all good, & able to hold

Sep-3

Open Prep Warm-up - 20min

+

2016 Regional WB / Pull-up workout

104 Wallball

52 Pull-ups

+

Rest to full recovery

+

5 Rounds

10 Power Cleans @ 115#

10 S.HSPU

+

ROMwod - 20min

**NOTES:

AM

Regional wod- 3:26

5R- 8:32 UB p.cleans sets of 5 on HSPU I believe this is the first real s.hspu wod ive been able to move in failed sets of 5 on the last two rounds of the second set of 5 which took up most of the time target time 3R in was sub 6.

Sep-4

Rest

Sep-5

AM

A. HB Back Squat - 5,5,3,3,1,1; rest 3min (build to mod-heavy single for the day)

B. Split Jerk (blocks) 4 x 4 TnG; rest as needed (build)

+

AMRAP UB STOH @ 205#

20sec Rest

AMRAP UB S.HSPU

20sec Rest

AMRAP UB k.HSPU

Rest 4min

x3 sets

PM

A. HS Walking / Free HSPU Practice - 10min

+

Row - 20sec @ 1:30-1:35

Row - 40sec @ 2:05-2:10

x5 Rounds

Rest 3min

x3 sets

+

AB - 10min @ EN1

Mobility - 20min

**NOTES

AM

Built to 365 bs ( pretty heavy) :/

AMRAP- 15-10-10

                10-8-10

                 8-6-10

PM

Good breathing session

Sep-6

AM

A. Power Snatch - 15 singles @ 85-90%; rest as needed (crisp makes only)

B. Clean Pull from blocks above knee - 5 x 1.1.1; rest 10sec + 2min (315# across)

C. Single-arm Farmers Handle Carry - 5 x 50ft ea arm; 60sec b/t arms (very heavy, minimize lean to opposite side)

D. KB Windmill - 4 x 5-6 ea side; rest 60sec b/t side (build)

+

Trunk stability movement work

A1. Bent Knee Hollow Hold - 2 x 30sec; rest 30sec (knees/ankles together, create AS MUCH compression as possible, focus on posterior pelvic tilt)

A2. Tempo Air-squat @5050 - 2 x 10; rest 30sec (focus on posterior pelvic tilt / bracing + sitting between feet)

B1. Deficit Farmers Handle Deadlift w/ Rotation @4121 - 2 x 5 ea side; rest 30sec (50# loaded on farmers bar)

B2. Single-leg Pistol to low box w/ mini-band on knees - 2 x 5 ea side; rest 30sec

PM

10min Row / AB @ EN2 (2:00 / 250W)

Rest 1min

20min AMRAP @ highest sustainable HR possible

10 OH Walking Lunges @ 95#

10 BF Burpees

10 STOH @ 95#

10 Pull-ups

50 Double-unders

Rest 1min

10min Row / AB @ EN2 (2:00 / 250W)

**NOTES

AM

15 @ 205. TERRIBLE MENTAL DAY. Glad I got in and got it done.

PM

AMRAP- 6R+ 1 OH lunge

Wasn’t happy about the wod but was happy about holding the watts for the second set of 10 min where they needed to be, was uncomfortable, last 2 min of it I was going faster than 250w.

Sep-7

AM

Mobility - 40-60min

PM

EMOM for 8min

Odd - 10sec AB @ 1200-1300W

Even - 10sec Sled Push (mod / high turnover)

Rest 1min

EMOM for 8min

Odd - 10sec AB @ 1200-1300W

Even - 10sec Sled Push (mod-heavy / high turnover)

Rest 1min

EMOM for 8min

Odd - 10sec AB @ 1200-1300W

Even - 10sec Sled Push (heavy / high turnover)

+

Mobility - 30-40min

PM

SPICEY!

Sep-8

Rest

Sep-9

5 Squat Cleans @ 225#

10 UB Squat Cleans @ 135# 

Rest 5min

x5 sets

+

3 Legless RC's

100m Ski @ 100% effort

Rest 5min

x5 sets

+

6 UB sets of the complex

12 Hollow Rock

12 Arch Rock

6 Arch-hollow Roll

PM

Row - 5 x 100m @ 100% effort; rest 2-3min (as needed to full recovery)

+

AB - 20sec @ 400W

AB - 20sec @ 425W

AB - 20sec @ 450W

AB - 20sec @ 475W

AB - 20sec @ 500W / as fast as possible

Rest 3min

x5 Rounds

+

AB - 10min @ EN1

Mobility - 20min

**NOTES

AM

Fighting a sinus infection, was out of it all day, grateful I got in and got it done.

First 2-3 sets was able to do singles on 225 then go strait into the cleans last 2 sets took about a 15 sec break but still UB.

Legless rope climbs were great even though we haven’t done them in a long time, ski erg screen is broken so I rowed 100m

PM

In bed taking vitamins

Sep-10

A. HS Walking - 10min non-fatiguing practice

B. Deadlift - 3 x 1.1.1; rest 20sec + 2min (90% across)

+

Open 15.4

HSPU / Power Clean

+

Mobility - 20min

**NOTES

in bed dead all weekend

Sep-11

Rest

Sep-12

AM

A. HB Back Squat - build to heavy single; rest as needed

B. STOH - build to 4RM; rest as needed

+

10 Rounds for time:

40 Double-unders

20 Wallball

4 Muscle-ups

+

Mobility - 20min

PM

A. HS Walking / Free HSPU Practice - 10min

+

1k Run

30 k.HSPU

1k Row

*sub 8min!

+

AB - 10min @ EN1

Mobility - 20min

**NOTES

AM

Still battling this “cold” lungs felt like they were full of fluid/ head was pounding did the wod only.

17:38

PM

Didn’t do due to going upside down.

Sep-13

AM

Open Prep Warm-up - 2min

+

21cals AB

15 TnG Power Cleans @ 115#

9 BF Burpees

Rest 5min

x5 rounds

+

Mobility - 20min

PM

A1. Lizard Crawl 2-4 x 30ft; rest as needed

A2. Rotational Back Extensions - 2-4 x 10-12; rest as needed

A3. KB Bent L-Press - 2-4 x 6-8 ea arm; rest as needed

B1. Tall Kneeling BB Overhead Rotations - 2-4 x 10-12; rest as needed

B2. Landmine Rotational Presses - 2-4 x 10-12 ea side; rest as needed

B3. Medball Walking Lunge w/ Rotation - 2-4 x 14-16 alt steps; rest as needed

+

Mobility / Movement work - 20min

**NOTES

R1- 1:50

R2- 2:03

R3- 2:30

R4- 2:33

R5- 2:37

Tried to keep above 600w pace UB on cleans

Lungs were fuuuuul of fluid

Sep-14

AM

Mobility - 40-60min

PM

A. 3 Position Power Snatch - build to heavy complex; rest as needed

*compare to WZA qualifier last year

+

Open 13.1

Burpee / Power snatch Ladder

+

Mobility - 30-40min

Sep-15

Rest

**NOTES

PM

Worked up to 225 (felt heavy) but didn’t have a good warmup in the least of the work.

13.1- 16 reps into (165) 15's on 75 singles on 135/165 should have warn wraps (dumb mistake) cost me my goal of getting to the last bar.

Lungs a little better finally couching out all this sickness still heavy.