April 6-8 2015

Apr-6

A. Power Clean & Split Jerk - quickly build to heavy single; rest as needed - I think doing the STO complex last week popped my rib out of place. I had what feels like a big knot between my spine and shoulder blade. Weight overhead was painful. I did power cleans with out the jerk. I think that may have actually put it back in place. It felt better after.  - 325lbs 

B. Thruster Gauntlet - 1 rep (floor) on the min starting @ 165# adding 20# on the min until failure - I went up 10 lbs to make sure I was warmed for the heavier weights. I got 255lbs
+
100' Farmers Carry @ 100#
100' HS Walk
100' Sled Push @ heavy load w/ fastest turnover
Rest 5min - HS walk fatigued did not go as well
x3
+
Run - 30sec @ 75-80% (below 3k pace)
Run - 30sec @ 50% 
x10 Hamstrings tight, felt slow 
+
Walk - 10min w/ 60# sandbag over shoulder 

Apr-7
2k Row @ 80% effort
50 UB Wallball
100 UB Double-unders
Rest 3min
1k Row @ 85% effort
40 UB Wallball
80 UB DU
Rest 5min
500m Row @ 90% effort
30 UB WB
60 UB DU
Rest 7min
250m Row @ 95% effort
20 UB WB
40 UB DU
This went better than I thought it would. I rested :20-:30 after each movement to make sure  I could go UB. Didn't have any issues. 
+
Airdyne - 20min @ Z1

Apr-8
A. Squat Snatch - 4 x 1.1.1.1.1; rest 15sec + 3min (185# across) - Completed 
B. Pistol - 4 x AMRAP in 40sec; rest to complete recovery (goal: beat times from Apr-1 session) 21,25,23,21 We did this as a group starting a new set every 3 minutes. My low back SI had a sharp pain then a dull ache for the rest of the night. It still feels tight today. I feel like every other week I have something that sets my back a few days. I may skip the DL today. 
+
Team Training 

4 person team 2m/2f
Buy-in 100ft Hs walk each (1 at a time) every time someone comes down the team does 10 burpees.

2 rds
30 Thusters alternating with same sex teammate. 115/80lbs Resting position over head. (15 per person)
30 burpees over sandbags in unison, all 4 athletes. (Same standards as the games)
15 rope climbs as team 1 at a time.

I went 3rd on HS walk and had done 50 burpees by the time I went. I fell 3 times in the 100ft span. I am going to keep adding these in when fatigued. 

For Saturday we are testing some events from last year

Regionals Event 2
1-rep-max hang squat snatch
Time cap: 8 minutes (2 attempts, same as regionals)

Regionals event 7
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

We won this event last year with a time of 16:08

Time cap: 21 minutes