Monday 11-30-15:

1. For time:

50 Burpee Box Jump Overs (24")

= 2:36.

2. Every 2min for 14 Sets:

Sets 1-3: 3 Position Snatch at 125lbs (73%)

Sets 4-6: 2 Snatches at 125lbs 

Sets 7-8: 1 Snatch at 135lbs (80%)

Set 9: 1 Snatch at 145lbs (85%)

Sets 10-11: 1 Snatch at 155lbs (92%)

Sets 12-14: 3 Snatch Pulls at 175lbs (104%)

= Complete as written. 

3. Every 90 Seconds for 18 Minutes (12 Sets), Alternate between stations: 

1. 10 Unbroken Muscle Ups

2. 50' Unbroken Handstand Walk

x9min 

1. 10 Unbroken Bar Muscle Ups

2. Max Unbroken Strict HSPU (23, 21, 19)

x9min 

= Complete as written. 

4. 4 Rounds: 

21 Burpees to 6" Target 

21 GHD Sit-ups

= 7:05. 

5. For Max Calories:

60 Seconds of Assault Bike

= 29 Calories. 

6. 3 Sets of:

25 GHD Hip Extensions @1010 Tempo

Rest as needed

= complete, 75 reps. 

+10:00 cool down on the Assault Bike. 

Saturday 11-28-15:

1. 5min AMRAP:
45 Double Unders
15 GHD Situps
= 4 rounds + 25 reps.

2. Every 30 Seconds, for 12 Sets:
Banded Deadlift x 1 Rep at 53% (185lbs)
= Complete on the :30s x12. 

3. Deadlift:
225x4 (65%)
265x6 (75%) 
310x6 (88%)
Rest 2-3min b/t sets
= Complete, no belt and smooth. 

4. For Time:
Row 2000 Meters
100 Burpees Over the Erg
50 Alternating DB Snatches (75lbs)
= 19:07.

2k row at 7:12.2 (1:48 pace) 
100 burpees over erg at 13:05
50 alt db snatch 75lbs at 19:07

5. Running Intervals on Treadmill:
Run 1 Mile @ hard pace
Run 400 Meters @ easy pace
Run 1 Mile @ hard pace
Run 400 Meters @ easy pace
Run 1 Mile @ hard pace
(Total: 5600m)
=
5:40/mile
2:02/400m
5:39/mile
2:07/400m
5:41/mile
Total Time: 21:09

I pretty much blacked out on that last mile!


+10:00 cool down on the Assault Bike.

Friday 11-27-15:

1. For Time:
Row 1000 Meters
30 Air Squats
30 Push-ups
= 4:59.

2. Front Squat:
135x5, 145x2, 165x2, 175x2, 185x1, 195x1 every min on the min.
210x1, 220x1, 235x1, 245x1 (100%), 250xF every 2min on the min. 

3. Back Squat:
= 135x5, 185x4, 205x3
8x3 at 235 (86%) every 2min on the min. No Belt. 

4a. Build to 90% of 1-RM Snatch:
= 95, 115, 125, 135, 145, 155 (92%) x Reps.

Then...

4b. Every :20 Seconds until Failure...
1 Snatch at 145lbs (86%)
= 68 Reps. 
(Total Time: 22:40)  

Failed the 69th rep at 22:40. 

5. For Time:
20 Calories of Assault Bike
30 Chest-to-Bar Pull-ups
40 Overhead Squats (115)
30 Chest-to-Bar Pull-ups
20 Calories of Assault Bike
= 7:06. 

Rest until the clock reaches 15:00, then...

For Time:
10 Calories of Assault Bike
20 Chest-to-Bar Pull-ups
30 Overhead Squats (115)
20 Chest-to-Bar Pull-ups
10 Calories of Assault Bike
= 4:41. 

(Total Time: 19:41)

+10:00 cool down on the Assault Bike. 

Thursday 11-26-15:

1. For Time:
Row 10,000 Meters
= 37:57.1
(1:53.8 Average 500m Pace) 

This is a PR by over a minute, about 1:10-1:20 faster than last time I believe. Two 18:58 5k Row's back to back :). 

+7:00 cool down on the Assault Bike.

2. FAMILY TIME!

Wednesday 11-25-15:

1. 3 Rounds:
15 calories of Assault Bike
50' handstand walk
= 4:30, unbroken. 

2. Close Grip Bench Press:
7x3 at 80%+
1x10 at 80%+
= 135, 135, 140, 140, 145, 145, 150 x three reps
135 x ten reps

3. For Time:
"12 Days of Thankfulness"
1 250m Row
2 Muscle Ups
3 Dumbbell Thrusters (45lbs)
4 Burpee Box Jumps (24")
5 Strict Handstand Push-ups
6 Chest-to-Bar Pull-ups
7 Kettlebell Swings (70lbs)
8 Alternating Dumbbell Snatches (70lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (45lbs)
11 Ring Dips
12 Dumbbell Man-Makers (45lbs) 

= 39:19. 

Performed as follows: 1 then 2,1 then 3,2,1 then 4,3,2,1 then 5,4,3,2,1 all the way to 12,11,10,9,8,7,6,5,4,3,2,1 DONE. 

+10:00 cool down on the Assault Bike. 

Tuesday 11-24-15:

1. Rowing:
20x 20s on/10s off @ 1:42-1:44 pace
(10min)
= 1922 meters, average 1:43 pace. 

2. Every 2min for 3 sets:
Hang clean + clean @70%
Every 2min for 8 sets:
Sets 4-8: 2 Cleans @ 70-90%
Sets 9-11: 1 Clean @ 90-95%
(22min)
= 155, 155, 155 x hang clean + clean
165, 175, 185, 195, 205 (93%) x doubles
205, 210, 210 (96%) x singles 

3. 3 sets of:
2 Clean Pulls @ 105%
Rest as needed
= 235, 235, 235 (106%)

4. 20min EMOM:
1 Front Squat @ 215 (88%)
= Complete, first 10 sets w/o belt, last 10 sets w/ belt. 

5. AMRAP 10 Minutes:
10 Calories of Assault Bike
10 Front Squats (185lbs - from the floor) 
= 3 rounds + 13 reps.
(3 front squats on round 4). 

Assault bike at 350-500 watts, went to failure on the front squats every round. 

+10:00 cool down on the Assault Bike and 3min of hip flexor stretch per side. 

Monday 11-23-15:

Session 1:

1. Running:
20x 20s on/10s off @ 5:36/mile pace
(Total Time: 10min)
= Complete. 

2. Every 2min for 3 sets:
3-Position Snatch @ 70% (High, Mid, Floor)
= 3 Sets at 125 (72%).

Immediately followed by..

3. Every 2min for 8 sets:
Sets 1-3: 2 Snatches @72% (125)
Sets 4-5: 1 Snatch @80% (135)
Set 6: 1 Snatch @85% (145) 
Set 7: 1 Snatch @90% (155) 
Set 8: 1 Snatch @95% (160)
= Complete, no misses.

4. Push Press; 5-RM:
= 95x5, 115x5, 135x5, 155x5, 165x4 fail 5, 160x5.

5. 4 sets for max reps:
45 Seconds of strict handstand push-ups
45 Seconds of rest
45 Seconds of muscle ups
45 seconds of rest
45 seconds of push-ups
45 seconds of rest
45 seconds of toes to bar
45 seconds of rest
(Total time: 23:15)
=
Strict hspu: 29, 20, 21, 18 (88). 
Muscle ups: 9, 7, 8, 8 (32). 
Push-ups: 35, 33, 30, 30 (128). 
Toes to bar: 26, 26, 26, 25 (103).

+10:00 cool down on the Assault Bike. 
--------------------------------------------------------------

Session 2:

1. For Time:
Assault Bike 1.5 Miles
Row 600 Meters
Assault Bike 1.0 Miles
Row 400 Meters
Assault Bike 0.5 Miles
Row 200 Meters
= 12:15. 

Assault bike at 350-500 watts, Row at 1:43-1:48 pace. 

+5:00 cool down on the Assault Bike.

Saturday 11-21-15:

Session 1:

1. For Time:
100-75-50 Double Under
20-15-10 GHD Situp
= 4:17.

2. Deadlift:
135x6 
225x4 (65%)
265x6 (75%)
300x6 (86%)
No Belt, Rest 2-3min b/t sets. 

3. 3 Sets:
3 Deadlift to Knee + 1 Finish at 70%
*Pause for :02sec at knee on all four reps. 
245x4 w/ pause
245x4 w/ pause
245x4 w/ pause
No belt, Rest 2-3min b/t sets.

4. 3 Sets:
Run 1 Mile @ 5k race pace minus 5-10 seconds
Rest 1:1
5:36, 5:36, 5:31. 

(Total Time: 27:55)
(4800m running intervals)

+10:00 cool down on the Assault Bike.
-------------------------------------------------------------------

Session 2:

1. 5 Sets for max calories/reps of:
45 seconds of Assault Bike
15 seconds of Rest
60 seconds of Rowing
60 seconds of Rest
60 seconds of Strict Pull-ups
60 seconds of Rest
(Total Time: 24min)
Assault Bike: 19, 17, 18, 17, 17.
Row: 23, 23, 23, 24, 24.
Strict Pull-up: 20, 20, 19, 18, 17. 

(88 assault bike cals, 117 row cals, 94 strict pullups)
assault bike at 500-650 watts, row at 1452/cal hr pace average.

+5:00 cool down on the Assault Bike and 3min of Hip flexor stretch per side. 

Friday 11-20-15:

1. Warmup:
1 Mile Run
= 5:34.

Stayed around 5:40/mile pace until the last 400 meters and then turned it on. 

2. Front Squat:
= 145x2, 165x2, 175x2, 185x1, 195x1 every min on the min.
210x1, 220x1, 230x1, 235x1, 225x1 every 2min on the min.  

No belt on these.

3. Build to 85-90% of 1-RM Snatch:
= 95, 115, 125, 135, 145, 150 x Reps.

4. For Time:
15 Snatches at 85% of 1-RM (145)
*Penalty - every time you fail a rep, perform 10 burpees over the barbell. 
= 3:18. 

No misses, started off with 4 TnG reps, then all singles. All squat snatches. 

5. Back Squat:
= 135x5, 185x3, 205x3.
8x3 at 230 (82%) every 2min on the min.

No belt on these either. 

6. For Time:
40 Calories of Assault Bike
30 Chest to Bar Pull-ups
20 Toes to Bar
10 Bar Muscle Ups
= 4:53. 

AB cals 1:52, CTB unbroken, TTB 9/6/5, Bar MU unbroken. 

7. 5 Rounds:
21 Calories of Rowing
15 Calories of Assault Bike
9 Burpees over the Erg
= 13:34. 

Row at +1300cal/hr pace, AB at +350 watts, Burpees under :30sec per round. 

+10:00 cool down on the Assault Bike.

Thursday 11-19-15:

1. 6 Sets:
Ski Erg 1000 Meters @ PR 5k Pace Minus 4 Seconds
Rest 2 Minutes b/t Sets
= 3:51.9 / 3:50.4 / 3:50.4 / 3:49.1 / 3:50.1 / 3:48.6. 


(Total time: 33:00)
(1:55.0 average pace, which is 4.9 Seconds faster than PR 5k pace)
(6000 meters ski erg intervals) 

+10:00 cool down on the Assault Bike. 

Wednesday 11/18/15:

1. Warmup:
1 Mile Run
= 5:46. 

Started at 5:52/mile pace, finished the last 400 meters at 5:15/mile pace. 

2. Every 2min for 14min (7 Sets):
Power Jerk + 2 Split Jerks w/ 3sec Pause in Receiving Position
= 135, 145, 155, 165, 175, 185, 200. 

3. For Time:
30 Muscle Ups
= 3:04. 

Rest 5 Minutes...

For Time:
30 Clean and Jerks (165)
= 7:41. 

(Total Time: 15:45)
30 muscle ups for time PR by 1:29, started with 15 unbroken which is also a PR max reps. 
30 C+J at 165 is 85% of my 1rm power clean. definitely really stoked on this as well. 

4. For Time:
21, 18, 15, 12, 9, 6, 3 
Burpees
*30 Double Unders after every round
= 5:48. 

(84 burpees and 210 double unders in 5:48)

5. 4 Sets:
Close Grip Dumbbell Floor Press x 10 Reps
Rest 90 Seconds
= 4x10 with two 45's. 

6. 3 Sets, Not For Time:
Glute Ham Raise x 8 Reps @2111
Rest as needed
Barbell Hip Thrusts on Bench x 10 Reps @2111
Rest as needed
= 8,8,8 GHR. 10,10,10 BB Hip Thrusts from 165-185lbs. 

+10:00 cool down on the Assault Bike. 

Tuesday 11-17-15:

Session 1:

1. 4 Sets:
Run 1 Mile @ ~5k PR Pace
Rest 2min b/t Sets
= 5:45, 5:48, 6:02, 5:59. 
Average 5:53.5 mile/pace. 

(Total Time: 29:39)
(6400 meters running intervals)
------------------------------------------------------------

Session 2:

1. Every 2min for 18min (9 Sets):
Sets 1-3: 3 Power Cleans
Sets 4-6: 2 Power Cleans
Sets 7-9: 1 Power Clean
= 155, 160, 165 x triples.
170, 175, 180 x doubles.
185, 190, 195 x singles.

Every 2min for 6min (3 Sets):
Halting Clean Deadlift + 2 Clean Pulls
= 205, 205, 205.

2. Back Squat; Build to a Heavy 3-Rep:
= 135x5, 185x4, 205x3, 225x2, 245x1, 255x2(f3), 250x3.

3. AMRAP 6 Minutes:
Back Squats at 80% of 3-Rep Max
*Every time you rack the barbell, perform 5 burpees
= 48 reps at 200lbs (80%)
(30/10/8)

4. 2 Sets, NFT:
15 Supinated wrist curls with dumbbells (15lbs)
Rest ~30sec
15 Pronated wrist curls with dumbbells
Rest ~30sec
25 GHD Situps
Rest 1-2min
= Complete, 15/15/25 x2 Sets.

+10:00 cool down on the Assault Bike.

Monday 11/16/15:

*Going to lower the volume this week and allow my CNS and body to recover a bit, i've been going very hard for about 3 months now without any sort of de-loading. My body and CNS definitely need it. 

1. 5min EMOM:

12 Wall Balls (25)

24 Double Unders

= Complete unbroken. 

(60 wall balls 25#, 120 double unders)

2. With a Running Clock:

Every 2min x3 Sets,

3-Position Snatch @65-75%

Every 2min x3 Sets,

Hang Snatch + Snatch @75-85%

Every 2min x5 Sets,

Snatch @85-95%

Every 2min x3 Sets,

2 Snatch Pulls @100%

=125, 130, 135 3-pos

140, 145, 150 hs+sn

150, 155, 155, 160, 160 sn

170, 170, 170 sn pullx2

3. 15min EMOM (5 Rounds):

Min 1: 6 Unbroken Muscle Ups

Min 2: 10 Strict HSPU to 2" Deficit

Min 3: 8 Strict CTB Pull-ups

= Complete, all unbroken. 

(30 muscle ups, 50 strict hspu to 2" deficit, 40 strict ctb pull-ups) 

last two rounds were hard to stay unbroken, but i did it. 

4. 10 Sets for Max Calories:

30 Seconds of Assault Bike

Rest 90 Seconds

(Total Time: 20min) 

= 16cal, 15cal, 15cal, 16cal, 16cal, 16cal, 15cal, 15cal, 15cal, 15cal.

(154 total cals)

maximum heart rate achieved. 

+10:00 cool down on the Assault Bike.

+3mins of hip flexor stretch R, 3mins of hip flexor stretch L. 

Saturday 11-14-15:
BW = 143lbs

1. For Time:
20 Cal Assault Bike
5 Rounds of Strict Cindy
20 Cal Assault Bike
= 5:45.

(40 calories assault bike, 25 strict pullups, 50 pushups, 75 air squats)

2. Push Jerk; 3x10 @70%+:
= 115x6, 135x6
155x10, 160x10, 165x10. 

3. 7 Minute EMOM; 3 TnG Squat Cleans @75%:
= 115x3, 135x3, 150x3
165x3x7 EMOM. 

4. 5 Rounds:
Row 500 Meters
10 Clean and Jerks (135)
15 Chest to Bar Pull-ups
= 21:53. 

(2500 meters rowing, 50 clean and jerks 135#, 75 chest to bar pull-ups) 
Average row pace through 5 rounds was 1:54/500m, steady pace on the clean and jerks, 10+5 CTB all 5 rounds. 

5. For Time:
30-20-10, 
Assault Bike Calories
Strict Handstand Pushups
= 7:10.

Rest 3 Minutes...

For Time: 
30-20-10, 
Assault Bike Calories
Kipping Handstand Pushups
= 6:03.

(Total Time: 16:13)
(120 assault bike calories, 60 strict hspu, 60 kipping hspu)
I went extra hard on the bike, 442 watts or higher, to make the hspu's harder, good training piece. 

+10:00 cool down on assault bike.

Friday 11-13-15:

1. 4 Rounds:
12 Cal Row
12 Toes to Bar
= 4:52. 

(48 row cals, 48 toes to bar)

2. Hatch Cycle Week 4 Day 2:
Back Squat:
= 135x10, 185x8, 195x8, 205x8, 220x8. 

Front Squat:
= 145x5, 160x5, 170x5, 170x5. 

3. "Amanda", For Time:
9-7-5, 
Muscle Up
Squat Snatch (135)
= 5:34. 

(21 muscle ups, 21 squat snatches 135#)
unbroken muscle ups, singles on snatches. 

4. 5 Rounds:
20 Cal Ski-Erg
20 Burpees
Rest 90 Seconds
= 1:38, 1:42, 1:43, 1:44, 1:42. 
Total Time: 14:29. 

(100 ski erg cals, 100 burpees)
ski erg at 1300-1400cal/hr pace or better, crushed the burpees. 

+10:00 cool down on the Assault Bike.

Thursday 11/12/15:

1. AMRAP 30 Minutes:
Assault Bike 30 Calories
Run 400 Meters
= 8 Rounds even. 

(240 assault bike cals, 3200m running)
kept assault bike at 66 rpm's or higher, and runs were 1:25-1:40.

2. Close-Grip Bench Press; 5x5 @85%:
= 95x5, 125x3
5x5 @145, 2min Rest. 

+10:00 cool down on the Assault Bike.

Wednesday 11/11/15:

Session 1:

1. 3 Rounds:
15 Kettlebell Swings (53)
50' Handstand Walk
= 3:28. 

(45 kettlebell swings 53#, 150' handstand walk)
everything unbroken.

2. Snatch; 3 TnG Reps EMOM for 7 Minutes:
= 95, 115, 125 x 3's. 
7min EMOM, 3 TnG Squat Snatches @135 (80%). 

3. Deadlift; 5RM +3x7 @90% of 5RM:
= 135x5, 225x4, 275x3, 305x2, 330x5. 
3x7 @300 (91%), 2min Rest. 

4. CF Hero Workout "PK": 
5 Rounds:
10 Back Squats (225)
10 Deadlifts (275)
Run 400 Meters
Rest 2 Minutes 
= 3:07, 3:25, 3:26, 3:31, 3:30. 
Total Time: 24:59.

(50 back squats 225#, 50 deadlifts 275#, 2000m running) 
all squats and deads unbroken, 400m runs all 1:30-1:40. legs were smoked.

+10:00 cool down on the Assault Bike.
------------------------------------------------------------------------

Session 2:

1. For Time:
21-15-9,
Calories Rowing
Strict Handstand Pushups
21-15-9,
Calories Rowing
Strict Ring Dips
21-15-9,
Calories Rowing
Pushups
= 12:29.

(135 cals rowing, 45 strict hspu's, 45 strict ring dips, 45 pushups)
all unbroken except for the set of 15 ring dips which was 10+5. all rowing above 1300cal/hr pace to make it harder. 

Tuesday 11/10/15:

Session 1:

1. 4 Rounds:
12 Thruster (45)
6 Strict Pull-ups
= 2:47. 

(48 thrusters 45#, 24 strict pull-ups)

2. Push Press; 10,8,6,4,2,10:
= 115x5, 135x10, 145x8, 155x6, 165x4, 170x2, 145x10. 

3. EMOM for 5 Minutes:
5 Thrusters (145)
= Complete, 25 Reps. 

4. AMRAP 8 Minutes:
2 Thrusters (115)
2 Muscle Ups
4 Thrusters
4 Muscle Ups
6,6,8,8,10,10....
= Completed the Round of 10 + 12 Thrusters. 

(42 thrusters 115#, 30 muscle ups) 

5. 6 Rounds:
:30 Second Overhead Hold (155)
:30 Second Rest
= Complete. 

+10:00 cool down on the Assault Bike.
------------------------------------------------------------------------

Session 2:

1. Assault Bike:
20min Max Calories
= 313 Calories.

(313 assault bike cals)
this is a PR by 15 calories, my previous best score was 298 calories.  

+10:00 cool down on the Assault Bike. 

Monday 11/9/15:

Session 1:

1. For Time:
60 Bar Facing Burpees
= 2:29.

I think that is a PR. 

2. Hatch Cycle Week 4 Day 1:
Back Squat:
= 135x5, 185x8, 195x8, 220x6, 235x6. 

Front Squat:
= 170x5, 185x5, 195x5, 210x5. 

Still no belt on these. 

3. 2min On/1min Off For 10 Rounds:
A. 20 Cal Assault Bike + AMRAP GHD Sit-ups
B. 20 Kettlebell Swings (70) + AMRAP Double Unders
(alternate between A and B)
= 29 ghd/121 double unders
   26 ghd/103 double unders
   23 ghd/101 double unders
   23 ghd/100 double unders
   21 ghd/100 double unders

(Total Time: 29min)
(100 cals assault bike, 122 ghd situps, 100 kb swings 70#, 525 double unders)
kept assault bike above 440 watts, crushed the ghd's, all sets of 70# kb swings unbroken, went to failure on the double unders.

4. Hip/Back Extension; 3x20 (weighted, hug plate to chest):
= 25lb x20, 35lb x20, 45lb x20. 

+10:00 cool down on the Assault Bike.
-------------------------------------------------------------------------

Session 2:

1. EMOM for as Long As Possible:
10 Burpee Box Jump Overs (24)
10 Chest to Bar Pull-ups
= 7+17. 

(Cap at 8:00)
(80 burpee box jump overs 24", 80 chest to bar pull-ups)
finished the last 3 reps of round 8 after the buzzer anyway. 

Saturday 11/7/15:

1. 3 Rounds:
15 GHD Sit-ups
45 Double Unders
= 3:27, unbroken. 

(45 ghd situps, 135 double unders)

2. Split Jerk; in 15 minutes or less, build to a heavy single:
= 115, 135, 155, 165, 185 x 3's and 2's. 
195, 205, 215, 225 (10# PR). 

3. Every 2 minutes for 20 minutes (10 sets):
Sets 1-3: 3 Squat Cleans 
Sets 4-6: 2 Squat Cleans
Sets 7-10: 1 Squat Clean
= 155x3, 165x3, 175x3, 185x2, 195x2, 200x2, 205x1, 210x1, 215x1, 220x1 (10# PR). 

4. With a Running Clock...
AMRAP 10 Minutes:
Run 1 Mile
Max Squat Snatch (135)
= 5:36/mile, 22 squat snatch. 

Rest 3 Minutes...

AMRAP 7 Minutes:
Run 800 Meters
Max Squat Clean (135)
= 2:57/800m, 27 squat clean. 

Rest 3 Minutes...

AMRAP 4 Minutes:
Run 400 Meters
Max Thruster (135) 
= 1:28/400m, 17 thruster. 

(27:00 total time)
(2800m of running, 22 squat snatches 135#, 27 squat cleans 135#, 17 thrusters 135#) 
runs all sub 6min mile pace, never stared at the bar, went to failure on the thrusters. 

5. EMOM for 12 Minutes (6 Rounds):
Odd: 6 Unbroken Muscle Ups
Even: 3 Rope Climbs (15')
= Complete, unbroken. 

(36 muscle ups, 18 rope climbs 15') 

6. Glute Ham Raise; 2x15-20 Reps:
= Complete, 20 Reps x2 Sets. (40 Reps). 

+10:00 cool down on the Assault Bike. 

Friday 11/6/15:

Session 1:

1. 3 Rounds:
20 Calorie Row
30 Double Unders
40' Handstand Walk
= 5:39.

(60 calories rowing, 90 double unders, 120' handstand walk)

2. For Time:
50 Overhead Squats (135)
50 Chest to Bar Pull-ups
50 Box Jump Overs (24)
= 6:51. 

(50 overhead squats 135#, 50 ctb pull-ups, 50 box jump overs)
25, 15, 10 overhead squats, 10, 10, 10, 7, 7, 6 ctb pull-ups, ~60sec box jump overs. 

3. For Time:
30 Alternating Dumbbell Snatch (70)
100 Double Unders
20 Alternating Dumbbell Snatch
100 Double Unders 
10 Alternating Dumbbell Snatch
100 Double Unders
= 7:52. 

(60 dumbbell snatches 70#, 300 double unders)
uncomfortable pace db snatches, 100, 80+20, 50+30+20 double unders, grip was shot. 

4. Hatch Cycle Week 3 Day 2:
Back Squat:
= 135x5, 165x10, 185x10, 195x8, 205x8. 

Front Squat:
= 145x5, 160x5, 170x5, 170x5. 

+10:00 cool down on the Assault Bike. 
------------------------------------------------------------------------

Session 2:

1. 2min On/1min Off for 5 Rounds (14min):
Row 30 Calories
Max Handstand Push-ups
= 27 reps, 23 reps, 24 reps, 25 reps, 25 reps. 

(150 calories rowing, 124 handstand push-ups)
rows were 1:05-1:15, gave it hell on the hspu and never came off the wall. 

Thursday 11/5/15:

1. For Max Cals:

5min Assault Bike + 5min Ski Erg (10min)

4min Rest

4min Assault Bike + 4min Ski Erg (8min)

3min Rest

3min Assault Bike + 3min Ski Erg (6min)

2min Rest

2min Assault Bike + 2min Ski Erg (4min) 

1min Rest

1min Assault Bike + 1min Ski Erg (2min) 
(40min total time) 
= 83/80 cals, 65/63 cals, 52/46 cals, 33/31 cals, 22/15 cals. 
255 assault bike cals, 235 ski erg cals. 
490 total cals. 

+10:00 cool down on the Assault Bike

2. Close-Grip Bench Press; 10, 8, 6, 4, 8:
= 95x5, 125x10, 135x8, 145x6, 150x4, 140x8. 

Wednesday 11/4/15:

Session 1:

1. 4 Rounds:
12 Overhead Walking Lunge (45)
12 Push-ups
= 2:57.

(50 overhead walking lunges 45#, 50 push-ups) 

2. Deadlift; 5RM + 3x7 @90% of 5RM:
= 135x5, 225x4, 275x3, 305x2, 325x5. 
3x7 @295 (91% 5RM), 2min Rest. 

3a. Snatch+Overhead Squat+Hang Snatch+Overhead Squat; Build to Max:
= 95, 115, 125, 135, 145, 155x, 155x, 155x, 155. 

3b. 2 Sets of 2 Complex @90% of 1RM Complex: 
= 140x2, 140x2. 

4. 4 Rounds:
Run 400 Meters
20 Burpee Box Jump (24)
7 Squat Snatch (135)
= 18:54. 

(1600m running, 80 burpee box jumps 24", 28 squat snatches 135#)
runs 1:20-1:40, burpee box jumps 1:10-1:20, squat snatches 1:00-1:10. 

+10:00 cool down on the Assault Bike. 
----------------------------------------------------------------

Session 2:

1. Assault Bike:
6x 1:00 on, 1:00 off
(12min)
= 140 Calories.
23.5 cals/min pace.

2. AMRAP 7 Minutes:
Max Sets of 7 Strict Ring Dips
= 15 sets of 7, 105 reps total. 

Tuesday 11/3/15:

1. 3 Rounds:
15 GHD Situps
50' Handstand Walk
= 3:31, unbroken.

(45 ghd situp, 150' hsw)

2. 3 Push Press + 3 Push Jerk; 5 Sets at 165:
= 115, 135, 155.
165 x5 sets every 2 minutes.

3. EMOM for 5 Minutes:
4 Thrusters (145)
= Complete, 20 reps. 

4. 5 Rounds:
10 Thrusters (115)
15 Toes to Bar
= 6:43. 

(50 thrusters 115#, 75 toes to bar)
unbroken thrusters, 15 / 10+5 / 10+5 / 8+7 / 5+5+5 toes to bar. 

5. Rowing:
8x500m, 60 Seconds Rest
= 1:41.5, 1:42.7, 1:42.9, 1:43.7, 1:44.9, 1:44.7, 1:44.7, 1:44.4. 
1:43.6 average pace.

(4000m rowing intervals, 20:49 total time)
I did this about 20 minutes after the thruster/ttb metcon. 

6. EMOM for 12 Minutes:
Odd: 30 Second Overhead Hold (175)
Even: 8 Strict Chest to Bar Pull-ups
= Complete. 
(3:00 overhead holds 175#, 48 strict ctb pullups) 

+10:00 cool down on the Assault Bike.

Monday 11/2/15:

Session 1:

1. For Time:
42-30-18 Double Under
21-15-9 Handstand Pushup
= 2:24, unbroken.
(90 double unders, 45 handstand pushups)

2. Hatch Cycle Week 3 Day 1:
Back Squat:
= 135x5, 180x8, 195x8, 220x6, 235x6. 

Front Squat:
= 145x5, 170x5, 185x5, 195x5. 

3. 50-40-30-20-10 reps for time of:
Wall Ball (20)
Burpee
Calorie Assault Bike
= 26:58. 

(150 wall balls 20#, 150 burpees, 150 assault bike calories)
unbroken wall balls, uncomfortable pace burpees, bike watts 300-350. 

4. Hip/Back Extension; 3x20 (weighted, hug plate to chest):
= 25#, 25#, 35#. 
(60 reps)

+10:00 Cool down on the Assault Bike
--------------------------------------------------------------------

Session 2:

1. 4 rounds for time:
7 Muscle ups
20 Handstand Pushups
= 7:10. 

(28 muscle ups, 80 handstand pushups)
7 / 7  / 5+2  / 5+2 muscle ups, unbroken handstand pushups.