12/31

AM

5 min easy run

+

6 sets:

800m run @ 10k pace / effort

2 min easy C2bike btw sets

+

10 min easy bike

PM

A. 3 FS from the ground @ 80-85% x 3, rest 3 min easy on bike btw sets

235, 245, 250

B1. 50ft 1-DB OHWL @ 70# x 3, rest 30 sec

B2. 16 2-DB box step overs @ 50# ea / 24″ x 3, rest 90 sec

Unbroken on all sets. Step overs skyrocketed my HR quickly

+

For total time:

21-15-9

Cal Echo Bike

CTB

-rest 5 min-

21-15-9

Cal Echo Bike

TTB

-rest 5 min-

21-15-9

Cal Echo Bike

9-6-3

BMU

24:37 – really happy with my sets here. C2B were really strong. Didn’t go unbroken just to be smart but probably could have! T2B were fine. BMU were unbroken. Only issue was my calves cramped up baaaad when I jumped up for the first set BMU

12/29

AM

1 mile easy run

+

*from elite endurance path

7 Sets:

1min C2 Bike, standing @ damper-10 / 10min pace

1min C2 Bike, seated @ damper-5 / 10min pace

1min Row @ maximal recovery pace (normal damper)

+

1 mile easy run

PM

Alt EMOM 10 min:

min 1: 1.1 Squat snatch @ 70-80%

min 2: 4 TNG squat snatch @ 135#

*start @ 70% and build by feel

Built to 90kg (198) – TNGs felt easy

+

Alt EMOM 12 min:

min 1: 12 alt pistols

min 2: AMRAP GHD situps (25 rep cap ea set)

min 3: Rest

25,25,25,17 – feel super weak standing out of the pistols but only fell once!

+

Alt EMOM 12 min:

min 1: 15 TTB

min 2: AMRAP Rope climbs

min 3: Rest

4,4,3,4 – T2B felt surprisingly okay after all the GHD works. Rope climbs were hard

12/28

4 sets:

2.2.2.2 RMU

2.2.2.2 BS @ 75% (off rack)

-rest 3 min easy on bike btw sets-

*choice rest between clusters – focus on quality

285 – RMU felt better today but still not incredible. Missed a few on the turnover. The problem I’m having is if I don’t feel like I have a good grip on the rings my RMU goes to Shit

+

Every 5 min x 5 sets:

2 power cleans @ 80%

12 WB @ 30# to 10ft

100ft prowler push @ mod loading

*strong effort on these intervals

Averaged 1:15ish per round

+

For time:

30 DL @ 225#

800m run

30 DL @ 225#

6:47 – deadlifts felt strong

12/27

AM

*from Elite Endurance Path TTT Compete

Row – 8 x 500m; rest 90sec

#1-4 @ target 2k pace 1:47

#5-6 @ building from target 2k pace to 2-3sec /500 faster 1:47-1:45

#7-8 @ 2-3sec faster than target 2k pace 1:45

PM

4 sets:

6 STOH @ 205#

12 BFB

80 DU

-rest 90 sec btw sets-

2:16, 2:03, 2:24, 2:51 – just came down to a couple trips on the last round but also my heart was through the roof by about 30 DU each time. 

+

4 sets:

20 KHSPU

10 BBJO @ 24″

-rest 90 sec btw sets-

1:16, 1:48, 1:44, 2:13 – first set of KHSPU was unbroken. I knew it probably wasn’t smart but I wanted to push this as hard as possible and see what happened

+

Alt EMOM 15 min:

min 1: 10 2-DB Z-press @ choice weight

min 2: 10 pendlay rows @ choice weight

min 3: 30 sec max wide grip strict pullups

PM

2k row progression

Row 3 min @ easy pace

Row 2 min @ target 2k pace

Row 30 sec @ hard/1k pace

+

Row 2k Time Trial – 7:09.0

+

Run 15 min @ easy cooldown pace”

12/21

4 sets:

2.2.2.2 RMU

2.2.2.2 BS @ 72% (off rack)

-rest 3 min easy on bike btw sets-

*choice rest between clusters – focus on quality

This took a very long time unfortunately. I think the Cindy EMOM took a toll on my RMU because they were real bad today.

+

Alt EMOM 20 min: *cycling speed focus

min 1: 15 sec TNG power snatch @ 115#

min 2: 20 sec BBJO

min 3: 15 sec thrusetrs @ 115#

min 4: 20 sec BBJO

min 5: 40 sec easy ski

Felt really good in this. Averaged 7ish on everything. Closer to 9 on thrusters

PM

Every 45 sec x 8 sets:

1.1 Power snatch @ 55-70%

*speed focus

165

+

1.1 snatch pull @ 95-115% x 3, rest 10 sec btw pulls / rest 2 min btw sets

245

+

*from TTT Compete

20min EMOM:

Odd: 15/11 Cal C2 Bike

Even: One Round of Cindy

**45 Sec Cap Per min – adjust rep range on both minutes so you can move through this comfortably

First 4 rounds I held 15 cal, came down to 12 and then 10 on the last two rounds.

Got Cindy done throughout. This was very tough

12/13

AM

AMRAP 20 min @ smooth pace

200m run

20 air squats

PM

For time:

10 power snatch @ 70% 140

6 power snatch @ 75% 150

4 power snatch @ 80% 160

2 power snatch @ 83% 170

*1 bar – change own weight

3:15 – got heavy quick

+

A1. 6 TNG DL @ 65-75% x 4, rest 15 sec 335

A2. 12 BBJO AFAP @ 24″x 4, rest 3 min actively on bike

1:05, 1:05, 1:08, 1:06

+

For time:

30 cal row

30 SHSPU

20 cal row

20 KHSPU

10 cal row

10 SHSPU

-rest 2 min-

100ft HSW

18:14 – got through the first 20 strict really quick and then the last 10 of the set and the last 10 strict took a lifetime. HSW was quick ish. Probably around 1:45

12/14

Every 90 sec x 8 sets: 1 split jerk off rack – start @ 70% and build to 90% EFFORT for the day

+

2 box squats x 6, rest 2 min

*start @ 80% and build to a tough trouble for the day

375 to a bench

+

For time:

10 RMU

-rest 4 min actively on bike

x 3

Scaled to 7’s because 10 was a little out of reach today.

3;10, 3:12, 3:21

+

Every 5 min x 5 sets:

12 2-DB box step overs @ 50# ea / 24″

12 CTB

10 box jump overs @ 24″

40 DU

*3:30 cap on each interval

2:24, 2:23, 2:30, 2:48, 3:21 – really happy with how my legs felt stepping over the box today. My jumps were also way better than normal. Everythjngg stayed unbroken but the last two rounds my transitions slowed a lot because I was blownnn