Nov. 7th

Week 5 / Day 3

Ski Erg, 30sec @90%
rest 30sec
x24

Scores:
3139m
1m54.6 avg/500m

May. 27th

Week 3 / Day 3 Regional Prep

Row- 15mins @50%
Distance= 3,336m     Avg/500m= 2m14.9
+
Airdyne- 15mins @50%
Cals= 158     Avg MPH= 16.6
+
3 x 100 DU's
Completed
+
Ski Erg- 15mins @50%
Distance= 3,007m     Avg/500m= 2m29.6

Notes:

- Really busy day today, even though I was coming off my night shifts. I didn't get my recovery sleep till the early evening.
- The Low % MAP session was good, I really just finished the workout at 1045pm.

May. 12th

Week 1 Regional Prep

30mins @75%:
500m Ski Erg
15 GH Sit-ups
25 Back Ext.
45sec per side of Side Bridge
Score: 5Rds + 260m

Notes:

- Perfectly placed Low % MAP Session, I definitely needed to move.

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.

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