Dec. 8th

Phase 1 / Cycle 5 / Day 6

Squat Snatch, 3-3-2-2-1-1, rest 1m30s- 3's @135#'s, 2's @145#'s, 1's @155#'s- 3sec b/t each rep
Completed
+
60mins @moderate effort:
(5k Row Buy-in) (Time: 20m28s / 2m02.8 avg/500m)
20 Cals Airdyne
20 Unanchored Sit-ups
20 UB DU's x 3 sets
20 KBS-24kgs
20 Walking Lunges
Score: 6Rds+20+20+60+20+6 reps

Apr. 27th

Week 27 / Day 5

3 sets @97%:
30sec Power Clean @155#'s
30sec Burpees to 6" OH
* rest 6mins
(PC reps / Burpees reps)
1. 14 / 11
2. 15 / 12
3. 15 / 12
+
5mins extra rest
+
45mins @75%:
5 TGU/arm @24kgs
30 Walking Lunges
30 Unanchored Sit-ups
500m Ski Erg     sub 2m15s avg/500m
Score: 6 Rds + 10 + 30 + 30 + 80m

Notes: 

- Really pleased with the scores on the Lactic Power, recovery was great between sets.
- The MAP Marathon, all the TGU's were done UB, I was steadily moving throughout the time frame.
- A side note I definitely don't miss the TGU's from the Big Dawg Blog days (do a 100 reps for active recovery, fuck my knees are still raw from those days, haha). I don't mind doing them, their a great full body exercise and they can get the HR + Breathing Jacked up.

Apr. 25th

Week 27 / Day 3

15mins @75%:
100 Jump Rope Singles
10 Anchored Sit-ups
10/arm KB Snatch @16kgs     Score: 7 Rds + 100 + 10 reps
- rest 5mins
15mins @75%:
250m Ski Erg sub 2m10s / avg 500m
15 Burpees- no jump @ top     Score: 7 Rds + 250m + 4 reps
- rest 5mins
15mins @75%:
0.5 miles Airdyne >22mph
15 Back Ext.
15 Unanchored Sit-ups     Score: 6 Rds + 0.06 miles

Notes:

- This style of workout is perfect for me coming off of my 2nd night shift

Apr. 19th

Week 26 / Day 5

3 sets @97%:
30sec Airdyne     avg mph >30.5mph
30sec Burpees to 6" OH
*rest 6mins
1. 11 reps
2. 11 reps
3. 11 reps
+
rest extra 5mins
+
30mins @75%:
1 TGU/arm @24kgs
250m Ski Erg    sub 2m02s avg/500m
10 Air Squats
10 Back Ext.
10 Unanchored Sit-ups
Score: 11 Rds + 2 reps

Apr. 17th

Week 26 / Day 3

10mins @75%:
200m Row     Sub 1m50s Avg/500m
10 Air Squats  
Score: 8 Rds + 20m
- rest 5mins
10mins @75%:
0.5 miles Airdyne     >22.5mph
15 Unanchored Sit-ups
Score: 5 Rds + 0.21 miles
- rest 5mins
10mins @75%:
150m Ski Erg     Sub 2m05s Avg/500m
35 Double Unders
Score: 7 Rds + 60m

Notes:

- Late night on the Medic last night
- First time using my Ski Erg in a workout
- 6 of the 7 DU sets were Unbroken, I think the 500 DU's last week helped out

Apr. 24th- Regional Prep

A. Squat Snatch tech work @95, 115, 135#'s- only a few reps
Completed
B. Speed DL @12x1, 2 reps @225#'s x 8 sets, rest 45sec
Completed
C. HSPU, 3 fast reps x 7 sets, rest 15sec
Completed, mixed b/t strict and kipping
D1. Unanchored Sit-ups, 25 reps x 3 sets, rest 20sec
Completed all UB
D2. Back Ext. 25 reps x 3 sets, rest 20sec
Completed all UB


This is my last day of training before the competition this weekend. Good luck to everyone!!!