Oct. 14th

Week 2 / Day 3

5km Run
Completed, I was running for 30mins approx

Notes:

- I decided to turn this into a trail run instead of a specific timed run.
- I took Josie out for the Bi-annual jog, at the start she's giving it and by the end she's had enough.
- I'm guessing the distance we did was around 6K

Sept. 1st

"Hotshot 19"

6 Rds for time of:
30 Air Squats
19 Power Cleans @135#'s
7 Strict Pull-ups
400m Run
Time: 37m45s

Notes:

- RIP Brothers, we'll never forget

July. 6th

Week 3 / Day 3

10mins @75%:
20 Single Arm Alt. Russian KBS @35#'s
10 GHD Sit-ups
400m Run            Score: 3Rds + 20+10+100m
- rest 5mins
10mins @75%:
20 Cals Airdyne
10 Sandbag Ground to Shoulder @80#'s      Score: 6Rds + 10 cals
- rest 5mins
10mins @75%:
150m Row
10 Thruster @45#'s     Score: 8Rds + 90m

May. 3rd

Week 28 / Day 3

20mins @75%:
30 KBS- 16kgs
200m Run
30 Anchored Sit-ups
200m Run
Score: 5 Rds
- rest 5min
20mins @75%:
500m Ski Erg- sub 2m10s avg/500m
20 Back Ext.
20 Walking Lunges
Score: 5 Rds + 500m + 4 reps
- rest 5mins
20mins @75%:
750m Row- sub 1m57s avg/500m
15 Push-ups
25 Double Unders x 4 sets
Score: 3 Rds + 90m

Notes:

- 100m turnarounds for the Runs. First time running this year, nice to have the garage door popped open
- Missed a lot of sets on the DU's
- I'm really enjoying the low % MAP's, the variety is nice. Also this is the perfect workout to do after a double night shifts.

Aug. 12th- Firefit Practice- Full Course- Plus

We made some changes to the course to make it more realistic. The lactic really hit me on the hose drag and dummy drag, the run should've been faster but my legs weren't there today.

Gear: Full, not on air

Full Course Run:

Time: 1m39.34s

Rest 4hrs+

I felt like doing another workout so I checked out the Main Site.

3rds for time of:
500m Row
400m Run
Time: 11m11s

May. 11th- Double

AM

A. Squat Clean @80% effort, 5 reps x 3 sets, rest 3mins- drop every rep
@220#'s Completed
B1. Back Squat w/ Chains @20x1, 6-8 reps x 3 sets, rest 2m30s
185(8), 195(7), 195(7)
B2. Wtd. Pronated Chin-ups @30x0, 4-6 reps x 3 sets, rest 2m30s
45(6), 55(6), 65(5)
C1. BB Russian Step-ups @11x0- 24", 12-15/leg x 3 sets, rest 1m30s
45(15), 55(15), 65(15)
C2. One Arm DB Row, 10-12 reps x 3 sets, rest 1m30s
50(12), 60(12), 70(12)

Rest 6hrs+

PM

5 x 30sec Run Sprint @95% effort, walk 4mins
Completed
+
5 x 45sec Row @95% effort, walk 5mins- damper #10
Completed all under 1m30s avg 500m
+
15min Airdyne @50% effort
Avg mph= 15.9    Distance= 4.16 miles

Apr. 27th-29th- Regionals

Event 1:

"Diane"

21,15, 9 rep rds for time of:

DL @225#'s
HSPU

Time: 5m53s (14th Place)

Event 2:

For time:

2000m Row
50 Pistols
30 Hang Cleans @225#'s

Time: 16m42s (11th Place)

Event 3:

4 Rds for time of:

10 DB Snatches- 100#'s
Shuttle Sprint

Time: 4m26s (8th Place)

Event 4:

For time:

50 BS @135#'s
40 Chin-ups
30 Shoulder to Overhead @135#'s
50 FS @85#'s
40 Chin-ups
30 Shoulder to Overhead @85#'s
50 OHS @65#'s
40 Chin-ups
30 Shoulder to Overhead @65#'s

Time: 23m10s* (Tied for 19th Place)
*made it to 50 OHS before the time cap expired


Event 5:

Snatch Ladder w/ 20 DU's cash in

Score: 205#'s + 30 DU's (Tied for 8th Place)

Event 6:

For time:

3 Rds of:
7 DL @345#'s
7 MU's
then..
3 Rds of:
21 T2B
21 WB- 20#'s
then...
100ft Farmer Carry- 100# DB's
28 CTD Burpee BJ
100ft Farmer Carry- 100# DB's
3 MU's

Time: 17m06s (7th Place)*
*made it to 26 Burpee BJ before time expired

Result:

8th Place Overall (67)

Goals Accomplished:

1. Make it to the 3rd day or last workout- Completed

2. Come Top 10 in the 2012 Regionals- Completed

Apr. 17th- Double

AM

For time:

5 Power Snatch @165#'s
10 Power Snatch @135#'s
25 Power Snatch @105#'s
5 C+J @205#'s
10 C+J @155#'s
25 C+J @105#'s

Time: 11m01s

Workout Video

Rest 6hrs+

PM

15mins of work @high aerobic effort:
Run 400m
10 OHS-95#'s
10 Chin-ups      
Score: 5rds+100m
+
-rest 15mins
+
15mins of work @high aerobic effort:
100 DU
15 KBS- 24kgs
10 CTD Burpees    
Score: 4rds+91 reps

Apr. 15th

AM

A. DL, build to a tough single
315, 355, 375, 405
B. Push Press, build to a 1RM
185, 205, 215, 225(PR!)
C. OHS, build to a 3RM
185, 205, 221*(2)(f), 218*(2)(f), 217(3)(PR!)


Rest 6hrs+

PM

Run 1600m 3 sets @ 80%, 85%, 90%, rest is same as work time

Done on the treadmill, incline at 1.5 degrees


Set 1. 9.0mph = 6m39s
Set 2. 9.5mph = 6m18s
Set 3. 10.1mph = 5m56s

Apr. 7th

AM

3 sets @ 95% effort:
10 Power Snatch- 115#'s
20sec Airdyne
*rest 4mins
1. 48sec
2. 47sec
3. 47sec
+
15min Recovery
+
3 sets @ 95% effort:
10 C+J- 115#'s
15 KBS- 32kgs
20 CTD Burpees
*rest 8mins
1. 1m56s
2. 1m55s
3. 2m02s, my grip was failing on the last 2 reps of KBS

rest 6hrs+

PM

3 x Run 1 mile @ 80% effort / 5min walk rest
Done on the treadmill, 3 x 9.0mph @ 1.5 degree incline (that's a 6m39s mile run)
+
50 UB Anchored Sit-ups x 2 sets, rest 1min
Completed