Tuesday November 29, 2011

AM

Swim - 5 min warm up

+

Swim 25 m @ 60% free style

10 push ups pool side

rest 30 sec x 5

(rest 5 min)

+

dive in - swim 25 m free style @ 100%

rest 1 min x 5

+

free style as long as you can continuous and comfortable

rest 3 min x 3

PM

Hills:

10 min light run warm up

+

40 sec bounding run uphill - not a sprint - more of a high knee run with a little bound in each step

run easy down for 3-4 min x 6

+

10 min easy run cool down - work on pace!

Saturday November 26, 2011

AM
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Noon
30 squat clean for time
225#

PM
Nicole
AMRAP rounds/reps in 20 min
Run 400 m
AMRAP chin ups


Results:
A.  DU/Burpie 4:29
With the exception of the first 50 DU, I couldn't get them unbroken.  I would always mess up on the first 1-5 then string together the remainder needed.  However the Burpies were all unbroken and felt strong.
B.  225 Squat Clean.  7:10.  These were all singles throughout.  I hit 15 SC around 4 min then picked it up and spent less time in between reps to finish stronger than I started.  
C.  Round 1 - 44 pull ups
      Round 2 - 21 pull ups
      Round 3 - 17 pull ups
      Round 4 - 17 pull ups
      Round 5 - 17 pull ups
      Round 6 - 14 pull ups
      Round 7 - 20 pull ups
      Round 8 - 6 pull ups (ran out of time)

Friday November 25, 2011

A. Power Snatch - 3 x 3 @ 80%; rest 2 min
B. PS TnG reps x 10; rest 1 min x 4 - use loads as you feel for "pop"
C. Ring HSPU practice - 10 min





Results:
A.  3 X 3 @ 185
B.  10 X 4 Snatch TnG with 135#
C.  10 min Ring HSPU Practice, 4-5 X 5

Thursday November 24, 2011

AM
Swim 25 m free style @ 80%
rest 1 min x 15

PM
Run 5 min easy warm up
then...
Run 4 min @ 70% max HR
walk 1 min x 5
then...
Run 5 min easy cool down

Wednesday November 23, 2011

AM
A. Split Jerk on blocks - 3,2,1,3,2,1; rest 3 min - 2nd wave better
B. Push Jerk TnG reps heavy x 8; rest 2 min x 3
C. Power Clean x 1/Split Jerk x 1 - 80%; 5 sets; work on feet

PM
8 min @ 85%:
10 toes to bar
10 burpees
Row 400 m

rest 4 min actively

8 min @ 85%:
10 lunges
10 HSPU
10 sit ups
Run 200 m

rest 4 min actively

8 min @ 85%:
3 muscle ups
10 KBS - 1.5 pd russian
20 double unders

Results:
A.  155, 175, 195, 165, 195, 205
Doing the split jerks from the blocks (or our makeshift pins) helps a lot.  You dont have to worry about how youre getting the weight down.  You can put all your emphasis into the up.  These jerks felt great, I was getting depth and a wide split.
B.  TnG Push Jerks 135, 155, 175.  This was the first time attempting this lift so I wasnt sure how to load it.  After the first set I got the hang of it and loaded up a little.
C.  225, My shoulders were smoked from the A & B

PM.  10 T2B, 10 Burpies & Row 400 felt fast.  Burpies are my thing now.
         Lunges, HSPU, sit ups and run, the run felt slow and clunky
         MU, KBS, DU, I couldnt string together 3 mu to save my life.  Dont know why.  I think my technique is off.

Tuesday November 22, 2011

22nd - 120-240 min hike 
pack food for a longer hike
climb a mountain - so its a 1-2 hour ascent
constant movement

Monday November 21, 2011

AM
bigger run warm up
+
30 m flying efforts @ 90-95% - work on turnover!
walk back rest x 3
+
Run 30 sec @ 90% - form!
walk rest 2 min
Run 60 sec @ 90% - form!
rest walk 3 min
Run 90 sec @ 90% - form!
rest walk 4 min x 2
+
cool down!

Noon
A. Power Clean x 1/Split Jerk x 3 - moderate load - work on rack, re-rack and perfect feet position; rest 90 sec x 4
B. TnG Power Clean - 165-195# x 3-5 - heavy and tight form with good grip work; rest as needed x 3 - go by feel
C. 30 reps for time - 135# clean and jerk

PM
5 min @ 90% effort:
3 unbroken muscle ups
3 HSPU
10 pistols
rest walk 3 min

5 min @ 90% effort:
15 double unders
5 burpees
5 R KB snatch - 1.5 pd
5 L KB Snatch - 1.5 pd
rest walk 3 min

5 min @ 90% effort:
T line drill x 1
Sandbag cleans x 8 - 4/shoulder - 90-110#
rest walk 3 min