Thursday , 062514

Am: 9a

Team of 2 

10 mile bike (each)

1 mile - 80# sandbag and 70# KB farmers carry. One does one. One does the other. Can swap as needed.  

100 burpees over sandbag 

10k row - swap every 250m

Time: 1 hr 29 min 

2nd: 1pm

Back squat Cycle @20X0

60-70-75-80

102 x 10

119 x 8

128 x 8

136 x 8

3rd : 4:30p - high aerobic efforts here 

AMRAP 10 w/ 20# vest 

15 cal AB

10 box jumps (24)

5 strict hspu. (Same height but pbars for wrist)

Score : 4+28

* hspu started not going UB at rd 4 and were slower. Was tough here 

Rest prob 10 for set up 

AMRAP 10

10 KB power cleans (53's)

20 double under 

3 tough power snatch - singles. (Performed at 165)

Score: 5+10

Done for day. Holy shit I'm dead. 

Sat, 083113

AMRAP 20

12 cal Ad

400m Run

400m Run

Score:  finished my 5th rd almost on the buzzer 

Holy shit. After the last few days am dominating dodgeball last night, I am smoked.  Was happy with my runs and row today. 1:55 pace on rower each time was goal. Maintained it with like 22-23 stroke count. Run seemed to stay about same also.  AD again, no legs. Realizing I think hips more so than quads. The burn is high and almost seizes my legs. 

Really looking forward to getting caught up on things this weekend resting. Need to roll out a lot for sure. 

Sat , 08/17

Programming:

30 min clock:

:60 sec AD (hard)

200m Run

* stayed consistent. Holy leg burner!  Was too though. AD broke as usual so no clue calories just kept a pace. Prob not as hard as I should, but felt good. 5 new Assaults on order so. Should help. 

Friday, 07122014

Programming:

A. 

:30 on @90%

:30 on @50%

X 10 min on AD

Rest 5

:30 on @90%

:30 on @50%

X 10 min Row

B. TnG - didn't to. Swamped setting for comp this weekend. Also wrist killing me. This weekend "off" will be a nice rest. Looking forward to getting after it on Monday.