May 2nd Double

AM - LEnd1

5 sets ALL OUT:

10 Burpee Box Jumps

12 Thrusters - 65lb

15 Chin-ups

Rest 6 x work time

1:08

1:08

1:10

1:13

1:15

All sets were all out, first 2 sets didn't feel that bad, but each set after that was worse and worse. Felt pretty wrecked after this, a lot of discomfort all over - including my upper body (traps/shoulders) which is not very normal. 
Did the burpee box jumps to a 20" box

PM - MAP

10 minutes of work @ high aerobic effort:

100ft Farmers Walk - 16kg/hand

10 Burpee Box Jumps - 20"

8 rounds

--10 min recovery

10 minutes of work @ high aerobic effort:

10 Wall Balls - 14# to 11ft

10 sec Chin Over Bar Hold

50 Double Unders

6 rounds
Wall balls to 11 ft were fun but just seemed to take a lot longer to complete the 10 reps than a 9 or 10 ft target, chin up hold was definitely harder than I thought which is good to know with the team regional events approaching, DU's were fine. Upper body took a beating today and felt really fatigued during this set.

--10 min recovery

10 minutes of work @ high aerobic effort:

10 DL @ 155lb

20 Unanchored Sit-ups

30 Air Squats

5 + 3 DL


Tough session. Able to sustain a high effort and pick it up at the end in all the 10 min sessions. Feeling tired after. Too many burpee box jumps for the day, I will now appreciate burpees  and box jumps more, each as a separate movement. 

April 25

AM - LEnd1

4 sets @ 95% effort:

20 Chin-ups

15 DB Thrusters - 25/hand

10 Burpees

Run 100m

Rest 6 x work time

1:40, 1:36, 1:39, 1:38

Everything unbroken. Pull ups felt the best they ever have on all sets, quick butterfly and COVP. DB thrusters are way easier than regular thrusters, they are much quicker and I feel like they are less demanding, burpees and runs felt good. Never got a huge lactate build up in any of the sets but my breathing was very high. 

PM - MAP low end

10 minutes of work @ high aerobic effort:

1 min Airdyne

1 min Burpee Box Jumps - 24"

Burpee Box Jump reps: 14, 15, 14, 14, 13

--10 min recovery

10 minutes of work @ high aerobic effort:

100ft Farmers Walk - 24kg per hand

100ft Walking Lunges

100ft Bear Crawls

5 rds + 100ft farmers walk

--10 min recovery

10 minutes of work @ high aerobic effort:

20 Double Unders

5 Toes to Bar

3 Wall Balls - 20# to 9 ft

12 rounds
Exhausting session!

Weds Double

AM - LEnd1
2 sets @ 95%:
Row 350m
6 min b/t sets
1:08.4 (ave 1:37.7)
1:11.2 (ave 141.7)
Had the worst Lactic Acid build up that I've had in a while! Quads, butt, and forearms. Took somewhere close to a 15 or 20 min break before the runs, I felt horrible. 
+
2 sets @ 95%:
Run 400m
Rest 6 min b/t sets
1:21
1:23
*400m run with a turn around
PM - MAP low end
10 minutes of work @ high aerobic effort:
1 min Airdyne
1 min Russian KBS - 24kg
Completed really tough! 35 rkbs every round. My hamstrings were on fire.
--10 min recovery
10 minutes of work @ high aerobic effort:
75 Double Unders
25 Air Squats
6 + 9 DU
3 sets of DUs unbroken but I felt fatigued quick.
--10 min recovery
10 minutes of work @ high aerobic effort:
1 min Airdyne
1 min Box Jumps - 24" - step down every rep
Completed. Was pretty tired by this point, 22 reps on box jumps each round

Weds Double

Feeling a little sore today from yesterday. I had a feeling my legs were going to be sore from the higher volume with moderate-heavier weight. My traps are also a little sore today too.

AM - LEnd1
4 sets @ 95% effort:
15 Push-up Burpees - jump to touch 6" overhead
30 sec Airdyne
6 min b/t sets
1:04, 1:03, 1:05, 1:04
Notes: I have not missed these LEndurance repeats, at all. They are as awful as I remember. Sets 1 and 2 felt good, sets 3 and 4 were tougher in the sense that my legs burned more and wasn't feeling as quick but my time does not reflect this which surprises me, I felt at least 5 seconds slower but I guess not. 
PM - MAP low end
10 minutes of work @ high aerobic effort:
Run 200m
10 KBS - 24kg
6 rounds + 200m
Legs felt heavy. Breathing was pretty high but seemed somewhat controlled.
--10 min recovery
10 minutes of work @ high aerobic effort:
Row 400m
AMRAP Ring Dips
5 rounds
Dip reps: 17(pr), 10, 6, 7, 7
*time expired right when I grabbed the rings for the 5th set, but completed the set anyways. Stoked to get a set of 17 ring dips.