Month: May 2014

back at it

Posted on

27th
AM
Row 500m
1:56/500m pace
rest walk 2mins x 8
rest 4mins after 4th row

1:57.2
1:56.5
1:56.9
1:56.6
1:56.6
1:56.4
1:56.7
1:56.8

set the damper on about 6, felt a bit better but still feel like i start to fade around the halfway mark 😦

thursday’s work

Posted on

22nd
AM
Row 5k easy pace every 1k complete 1min side plank both sides

Completed this am

PM
3 sets tough
5 PC TnG tough build per set
7 burpees
20sec all out on AD
rest 4-6mins record rest time and interval time

115/125/135
1-:57/4 mins
2-:56/4 mins
3-:55/4mins

rest as needed

3 sets tough
7 thruster heavy no pauses build per set
7 no push up burpee box jump 20″
Row 20sec all out
rest 4-6mins record rest time and interval times

85/105/115
1-1:20/4 mins
2-1:23/4 mins
3-1:26/4 mins

tuesday am

Posted on

20th
AM
Row 500m
1:56.5/500m pace
rest walk 2mins x 8
rest 4mins after 4th row

1:57.7
1:56.9
1:56.2
1:56.7
1:56.4
1:56.8
1:56.9
1:56.2

saturday 5/17

Posted on

17th
10min 85% effort
AD 20cals
10 walk lunges
10 situps

3+10 lunges

rest 4mins
10mins 85% effort
5 burpees
Row 150m
20 DU

6 rds

rest 4mins
10mins 85% effort
Run 200m
5 PC 95#
7 chin ups

4 rds

friday 5/16

Posted on

16th
A. emom – HSC TnG x 3 60% of 1rm – 6mins speed focus

@115 about 8-9 secs to get 3 in

B. emom – jerk from blocks x 2 start at 65% small build per set – 6-8mins

8 mins: 120/125/130/135/140/145/150/155
Push jerk, not split jerk

C. DB walk lunge 20 steps rest 3mins x 3
20/25/25
+
for time
Row 500m
21 push press 85#
Row 750m
15 push press 85#
Row 1000m
9 push press 85#

13:51

thursday 5/15

Posted on

15th
3 sets tough
5 DL TnG tough build per set
7 burpees
20sec all out on AD
rest 4-6mins record rest time and interval time

1: 185/:52/4 min rest
2: 235/:53/4 min rest
3: 275/:56/4 min rest

10-12 mins between

rest as needed

3 sets tough
7 thruster heavy no pauses build per set
7 no push up burpee box jump 20″
Row 20sec all out
rest 4-6mins record rest time and interval times

1: 85/1:24/4 min rest
2: 105/1:29/4 min rest
3: 115/1:34/4 min rest

tuesday 5/13

Posted on

13th
AM
Row 500m
1:58.0/500m pace
rest walk 2mins x 8
rest 4mins after 4th row

1:56.8
1:56.7
1:58.5
1:57.6
1:56.2
1:57.0
1:57.9
1:57.0