Month: June 2014
6/17
17th
AM
Row 500m
1:55.5/500m pace
rest walk 2mins x 8
rest 4mins after 4th row
1:55.8
1:55.7
1:55.7
1:55.8
1:55.6
1:55.8
1:55.8
1:55.9
6/16
16th
AM
AD 30sec 90% aero
rest easy spin 30sec x 20
This hurt
PM
A. backs squat @30X1; 5-6×3; rest 3mins
6 sets @235
B. RFESS 6-8/leg; rest 90sec btw legs x 3
3×8 w/25 lb db’s
C1. wtd chin up 2-3 x 5 rest 90sec
20 lb 3 reps
C2. wtd dip 2-3×5; rest 90sec
10 lb 3 reps
D. 20 TGU 1.25pd alt hands per rep
1.5 was closest. Didn’t time this section. Prolly took close to ten mins
6/14
14th
10min 85% effort
10 HR pushups
10 situps
30 DU
7+3
rest 4mins
10mins 85% effort
10 walk lunges
10 T2B
5 push press 95#
7+5
rest 4mins
10mins 85% effort
Run 200m
5 PC 95#
7 chin ups
4
6/13
13th
AM
AD 30mins Easy Z1
Done
PM
A. emom – Snatch balance x 2 – 8mins moderate weight perfect form
@115
B. PC 1 every 30sec start at 60% of 1rm add 10# every time until max
120-190, missed 200, tried again off clock and made lift. 1st time ever lifting 200 lbs
C. emom – MU x 1-3 – 5mins
2/3/3/2/3
+
5 rounds for time
Row 250m
7 OHS 95#
8:56
6/12
12th
AM
Row 5k easy pace
Ran 1.5 miles before traveling home from a conference
PM
A. PC x 1/SJ x 3; rest 2mins x 5
1 set @125
4 sets @155
B. emom – PS TnG x 5 moderate weight perfect form – 6mins
2 sets @105
4 sets @110
+
30sec max HSPU
7/8/10
rest 30sec
30sec max CTB chin ups
7/9/8 these didn’t feel good at all
rest 30sec
30sec max HR pushups
14/14/14
rest 30sec
30sec max T2B
13/13/13
rest 4mins x 3
tues 6/10
10th
AM
AD 1min 70% effort
AD 1min easy spin x 10
Done
PM
clean and jerk build to a max video
195 on 3rd attempt. Lifetime PR
rest as needed
21, 15, 9 for time video
thruster 65#
chin up
5:47. Worst Fran experience ever. About 2 mins off. Not making excuses but I’ve slept less than 6 hrs in the past two days and had nothing for it. Sorry if it won’t be a very good indicator or test point. Will try to send videos via text if possible
monday 6/9
9th AM Run 20-30mins fasted out of bed 20 mins PM A. OHS build to a max 170 B. emom - PS x 1/snatch balance x 3 - 5mins easy weight 95 C. FLR on rings accumulate 3mins + Row 20sec 97% effort rest walk 3mins x 4-5 Averaged about 140 pace
catching up
5th AM 5k row easy pace Done PM 5k row easy pace Unable to make it back to gym, misses 6th AM Run 20-30mins easy pace 20 mins PM A. close grip bench press 3, 2, 1, 1, 1; rest 3mins 3@125 2@145 1@155 1@165 1@165 B. emom - push press TnG x 5 moderate weight you pick - 6mins All @115 + 9, 7, 5 for time MU snatch 95# 10:04 with three misses, one early, 2 on the last round. Pretty disappointed. Wanted to break 10
7th 10mins 85% aero Row 200m 5 HSPU 7rds rest 5mins 10mins 85% aero 10 step ups 20" 5 burpees 5 T2B 7+10 rest 5mins 10mins 85% aero Run 200m HS walk 15 ft 10 GHD situps 3+200m
monday
2nd
AM
Run 20-30mins fasted out of bed
20 mins
PM
A. backs squat build to a max
295
B. 85% of A complete 1 amrap set @30X0
251 for 5 reps
+
40sec max burpee jump touch 6″ above reach
rest 40sec x 4
record reps each set and total reps
1: 12
2: 11
3: 11
4: 11
Jenn Harris 