OH Press HT - 20160905

Buy in
4 rounds, HT timer
GtO x7ishes @113#
5 mins.

- 1 min -

5 rounds, HT timer
OH press for 5RM: 113#x5/133#x5/143#x5/145#x1/133#x5
Chins x5/4s
12 mins.

143# for 5. No comment.

3 rounds, HT timer
Meadows rows, alternating rounds x10/9 @66#
Ring dips x7ish
10 mins.

30 mins total.

Sunday Morning Hinging - 20160724

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Boots on the Ground walking - 45 mins-ish

4/3 rounds, HT timer
Chins x max reps (6ish, still, ever)
GtO x6-7s @113#
10 mins.

4 rounds, HT timer
KB swings x12 @ 70#
Ez-in Curl x7-8
10 mins.

On the way outta town, no time for any Bag work. Missed it.

6.5 hours - 2230/0500. 21 minutes total, PE: 8. 60 hours.

CoupletTripletCouplet - 20160702

3 rounds, HT timer

GtO x max reps in .30 @113# (8ish)

Chins

7 mins.

3 rounds, HT timerRing Row x max reps
KB swings @ 2 pood x12ishPress @ 135 x5+
11 mins.

3 rounds, HT timer, 2 on, 1 off

Ring dips (10-8ish)

Chins

10 mins.

15/15 easy bag hands - simple combos
8 mins.

6 hours, 2200/0400. 36 minutes total. PE: 7.

PushPull - Power - MA - 20160619

4 rounds, no timer
Meadows Row x10
Ring Dip x7/8/9/10
11 mins.

4 rounds, no timer
GtO @ 133# x5ish
KB Swings x10
11 mins.

Plyo Box Step Thrus x5/6/7/8, no timer; 1 min RI

- 1.5 mins -

Tabata bag work
8 mins.

Just a loose work MA day. Power-endurance tank is tiny right now.

6.5 +1 hours - 2130/0400. 41 minutes total. PE: 7.

GtG 4.2 - Front Squat - 151229

Buy in
5 Rounds, no timer

2x25 Adductor, medium band
2x25 Hip Thruster, strong band
5 mins.
3x25 Hip Thruster, strong band
3x10-11 GtO @ 113#
9 mins.

Sitting on the 16" Hip thruster backrest feels like it creates better activation during adductors than sitting on the 20" plyo box.

Main set
3 rounds, 1.30 RI
Front Squat x9/11/12 @ 135#
8 mins.

8 hours - 2200/0600. 24 mins total. 24 hours, PE 6.

SB - Loose Push/Pull - Aug 17

Quick and dirty in the 82 degree AM on a day that's going to be 106 in the PM.

4 rounds, .45 on, .45 off
GtO @ 115 x6/7/8/no count
Pendlay row @ same x11

This really opened up my shoulder girdle. I'm sore BTW from Squats and A-frame two days ago.

6.5 hours, 2230/0500. 14 minutes. PE: 6.

Cals recap: 503 cals under for the week, at 2183/day. I intend to eat more this SB.
Average macros: F 103g 43%, C 171g 31%, P 143g 26%. 

CFFB - GTO - Sept 23

Swod
Power Snatch 2 RM
Bar x10/65 x10/95 x2/105/115/125/ 135 x0
125 was ridiculous muscle snatching, 135 however, wasn't going anywhere. That wheel is a huge mental block. *Need to work on my snatch groove, work this into muscle memory.
12 mins.

-1 min -

Conditioning
Complete for time:
155 lbs Ground to Overhead – 30 reps
Scaled to 135#. 
7.34

8 hours - 2200/0600. 22 minutes total. PE: 9. 24 hours.

Pull - Halfway Gone - July 24

Buy in
Death by GtO @115
... gave it a 90% effort. 7 rounds +5.
8 mins.

Weighted chin, strict
3x 10#/20#//
7 mins.

5 rounds, HT timer
Chins @ 10# x3/Unweighted x5-3
Wide open grip cable H-pulls @ 160 x10
12 mins.

Incline Press 
@195 x7/175 x9/155 x12
1 min RI
5 mins.

Chins didn't feel heavy, the grip felt good. Just not putting up more than 3's.
BTW, sore as a mug from Tuesday's Squat/Bike day.

8 - 1 hours - 2200/0630. 34 minutes total. PE: 7. 48 hours. 223/13.

EXP Ground to Overhead test, CL + S Run - Apr 11

Heck, I don't even know what EXP day this is anymore, working off the old chart. I need to make a deck and just work through the cards - whatever's on the top of the deck is the current session.

Death by GtO
8.5 rounds at 115#
9 mins.

4 rounds, on 2:00
RDL x10 @ 135/140///
Seated calf x11 @ 70#
8 mins.

Feeling overextended, which I now realize in a Biblical sense, is the point of a 40-day high frequency program. Just had to remind myself that this wasn't a workout, it was a session. Just get through this session.

PM
Brighthouse Hill run up/walk downs
12 on 1.40
20 mins.

Katsup, since I rowed last night, and missed these on Monday PM.

8 hours - 2200/0600. 18 + 20 minutes, PE: 9. 18 hours.