Saturday 1-30-16:

3hrs /am session

1. Warm-up:

150 Calories on the Assault Bike at 80-85% effort

= 9:46.

2. Deadlift:

135x7- 235x6- 270x5- 305x4-335x1-3.

%'s by set: 40, 68, 78, 88, 97.5 %. 

= Complete as written, 335x3 reps. 

3. 5-minute amrap:

5 Power Cleans (155lbs.)

5 Chest to Bar Pull-ups 

= 7 rounds even.

Power cleans 5 reps TnG on round 1, then singles for 6 rounds. 

CTB pull-ups unbroken for all 7 rounds.

4. 3-minutes on, 90-seconds off for 3 rounds:

25 Calories on the Assault Bike

Max Reps Alternating Dumbbell Snatches (70lbs.) 

(Total time 12min)

= 25 reps, 23 reps, 23 reps (71 reps). 

Assault bike at 400-700 watts.

DB snatches 25, 23, 23 reps in about 1:35 each round. 

5. 16-minute emom (8 rounds):

Odd- 25 Handstand Push-ups

Even- 25 Alternating Pistols 

= Complete!

Hspu 25 reps in under :30sec for 8 rounds.

Pistols 25 reps in under :34sec for 8 rounds.

200 hspu's & 200 alternating pistols! 

+10-minutes of Assault Bike at easy pace. 

+3-minutes of hip flexor stretch per side. 

Friday 1-29-16:

3hr 15min /am+pm

Session 1:

1. Warm-up

8-minute amrap at 80% effort:

10 Push-ups

15 Air Squats

10 Ring Dips

15 Air Squats 

= 5 rounds + 25 reps.

2a. Push Jerk; 6RM from the floor:

= 115x8-135x6-155x6-175x6 (PR 6RM).

2b. For time:

36 Push Jerks (145lbs.) (from the floor)

= 2:31 (PR).

Two weeks ago I got 2:35 for 36 reps for time at 140lbs. Today was 5lbs heavier (145lbs.) and I did it :04 seconds faster!! 

3. Every 2-minutes for 10-minutes (5 sets):

4 TnG Squat Cleans at 70%+ (+155lbs.)

= 155x4 (72.5%)-160x4-165x4-170x4-180x4 (86%) all TnG. 

4a. 5 rounds for time of:

Run 400 Meters 

21 Kettlebell Swings (53lbs.)

12 Pull-ups 

= 13:14.

-In the five minutes directly following 4a-

4b. 5-minutes to establish a 2RM TnG Snatch:

= 150lbs x2 TnG snatch. 

(Total time for 4a & 4b 18:14)

Runs 1:15-1:35/400m.

Kettlebell swings unbroken.

Pull ups unbroken for 4 rounds, then 7-5 on round 5. 

Snatches went 140x2, 150x2. 

+10-minutes of Assault Bike at easy pace.

--------------------------------------------------

Session 2:

5. 5-minutes on, 2-minutes off for 3 rounds:

Row 1000 Meters

Max Reps Chest to Bar Pull-ups 

(Total time: 19min)

= 

1) 3:28.5/1k + 28 CTB.

2) 3:34.2/1k + 26 CTB.

3) 3:31.1/1k + 26 CTB. 

Row 1:46.3/3000m.

CTB pull-ups 80 reps in sets of 10's, 6's, and 5's.

+5-minutes of Assault Bike at easy pace. 

+3-minutes of hip flexor stretch per side.

Thursday 1-28-16:

1. Warm-up:

A. 5-minutes of Assault Bike at 70% effort

= Complete, 62 cals nice and easy. 

B. 5-minutes of foam roll/dynamic stretching

= Complete, t-spine/lat/shoulder.

2. For time:

50 Calories on the Assault Bike

50 Calories on the Rower

40 Calories on the Assault Bike

40 Calories on the Rower

30 Calories on the Assault Bike

30 Calories on the Rower

20 Calories on the Assault Bike

20 Calories on the Rower

10 Calories on the Assault Bike

10 Calories on the Rower

= 18:23. 

Assault bike at 330-500 watts.

Row at 1200-1400cal/hr pace.

Set goals for each (bike/row) and stuck to them. 

3. 10-minute emom (5 rounds):

Odd- 10 Strict Pull-ups 

Even- 10 Ring Dips 

= Complete, unbroken.

50 strict pull-ups in sets of 10 reps.

50 ring dips in sets of 10 reps.

4. 10-minutes of Assault Bike at easy pace.

Wednesday 1-27-16:

3hrs /am session. 

1. Warm-up

21-15-9 reps for time of:

Goblet Squat (53lbs.)

Calories on the Assault Bike

= 4:15.

2. 5-minute emom:

4 Front Squats at (76%+) (+185lbs)

= 135x7-165x4

185x4-190x4-195x4-200x4-210x4 emom. 

(5x4 FSQ from 76-86% emom).

3. 15-minute amrap:

15 Calories on the Assault Bike

12 Front Squats (135lbs.)

9 GHD Sit-ups 

= 7 rounds even. 

Assault bike at 350-500 watts.

Front squats unbroken for 7 rounds of 12 reps at 135lbs!!

GHD fast and unbroken.

4. 

25-15-10 reps for time of:

Deadlift (225lbs.)

Handstand Push-up

= 2:46.

Rest 2 Minutes...

25-15-10 reps for time of:

Wall Ball (30lbs.)

Ring Dip 

= 5:32.

(Total time 10:18).

Deads unbroken.

Hspu unbroken.

+

Wall ball (30lbs.) 10-5-5-5/ 6-5-4/ 5-5.

Ring dips 10-5-5-5/ 6-5-4/ 5-5. 

5. 10-minute emom:

Odd- 6 Unbroken Muscle Ups

Even- 60 Unbroken Double Unders

= Complete, unbroken. 

30 muscle ups in unbroken sets of 6 reps.

300 double unders in unbroken sets of 60 reps.

+10-minutes of Assault Bike at easy pace.

Tuesday 1-26-16:

3hrs/am+pm

Session 1:

1. Warm-up

3 rounds at 80% effort:

10 Thrusters (45lbs.)

10 GHD Sit-ups 

30 Double Unders 

= 3:46. 

2. 5-minute emom:

5 TnG Power Snatches at 80% (120lbs.)

= 120x5-120x5-120x5-120x5-120x5 all TnG.

(80% across all 5 sets emom). 

3. Thruster; 6-6-6-4-4-4 reps:

= 115x6-125x6-135x6-145x4-150x4-155x4. 

4. 4 rounds for time of:

20 Thrusters (95lbs.)

7 Muscle Ups

Rest 90 Seconds 

= 1:19, 2:23, 1:57, 2:27.

Total time 12:36. 

Thrusters unbroken for 4 rounds of 20 reps at 95lbs!!!

Muscle ups 7 / 4-2-1 / 4-3 / 4-2-1. 

Going unbroken on the thrusters made the muscle ups really hard, but I'm glad I stayed tough and fought through them. 

5. 10-minute amrap:

30 Power Cleans (165lbs.)

30 Bar Facing Burpees

120 Double Unders 

= 1 round + 10 reps. 

(190 reps). 

Cleans singles all 40 reps (82.5% of 1RM). 

BF burpees 30 reps in about 1:10.

DU 85-35. 

+10-minutes of Assault Bike at easy pace.

--------------------------------------------------

Session 2:

6. Rowing:

40-35-30-25-20-15-10 calories for time
Rest 1:1 b/t sets

= 1:29, 1:19, 1:08, :57, :45, :33, :21.

Total time 12:45. 

Row at 1500-1800cal/hr pace x175 calories.

+3-minutes of hip flexor stretch per side.

Monday 1-25-16:

3hrs/am+pm

Session 1: 

1. Warm-up

3 rounds for time of:

Row 200 Meters

10 Strict Pull-ups

= 4:44.

Row at 1:40-1:45/500m pace for 3 rounds.

Strict pull-ups 5-5 for 3 rounds.

2. "Angie"

For time:

100 Pull-ups 

100 Push-ups 

100 Sit-ups 

100 Air Squats 

= 11:47.

Pull-ups 51-10-10-10-10-9.

Push-ups 10-10-10-10......

Sit-ups unbroken.

Squats unbroken.

3. 3 rounds for times of:

Run 400 Meters

100 Double Unders 

Rest 2 Minutes 

= 2:15, 2:13, 2:13.

Total time 10:41. 

Runs 1:15-1:18. 

Double unders unbroken.

4. 7 rounds for time of:

3 Squat Snatch (135lbs.)

5 Shoulder to Overhead (135lbs.)

7 Ring Dips

Rest 30 Seconds 

= 9:25. 

Snatches TnG for 3 rounds, then singles. Failed 3 reps on the 7th round, but that means I pushed hard!!

Shoulder to overhead unbroken across 7 rounds.

Ring dips unbroken across 7 rounds. 

+10-minutes of Assault Bike at easy pace.

5. Accessory:

Strict Pull-ups; 4 sets of 12 reps 

Rest 2 minutes b/t sets

= Complete 3x12, did 1x14 reps on the last set to make it 50 reps total. 
----------------------------------------------------------------------

Session 2:

6. 4 rounds:

25 Calories on the Assault Bike

25 Calories on the Rower

Rest 60 Seconds

= 2:20, 2:38, 2:39, 2:36.

Total time 13:13.

Assault bike at 400-700 watts.

Row at 1200-1500cal/hr pace.

+Walk with Murph to the dog park as my cool down :). 

Sunday 1-24-16:

1. Aerobic Restoration:

60-minutes of Assault Bike at 60-70% effort

= 575 calories / 20.8 miles. 

Assault bike at 228-260 watts (about 60-70% effort). 

2. 20-minutes of mobility:

= Complete. Posterior chain/hamstrings, glutes, hip flexors. 

Testing out some recovery protocols leading up to the open. We'll see how this makes me feel tomorrow. If I feel great and perfectly primed tomorrow, I will be doing this every Wednesday during the open. 

Saturday 1-23-16:

2hr 40min

1. Warm-up

21-18-15 reps for time of:

Box Jump Overs (24")

Kettlebell Swings (53lbs.)

= 3:21.

2. Deadlift:

135x7-225x6-265x5-295x4-330x3.

Percentages: 40, 65, 76, 86, 96%. 

= Complete as written. 

3a. 10-minute amrap:

100 Double Unders

50 Deadlifts (155lbs.)

10 Bar Muscle Ups

= 2 rounds + 135 reps (35 deads on round 3).

-Immediately followed by-

3b. 5-minutes to establish a 3-RM Thruster:

= 145x3-155x3.

Double unders unbroken/70-30/75-25.

Deadlifts unbroken/35-15/20-10-5.

Bar MU unbroken/unbroken. 

4. 7-minute amrap:

7 Back Squats (205lbs.)

7 Toes to Bar

= 7 rounds even. 

Everything unbroken.

5. 5 rounds:

Row 30 Calories 

Rest :90 seconds 

= 1:09, 1:13, 1:11, 1:10, 1:08.

Total time 11:51. 

Row at 1500-1800cal/hr pace for 5 sets of 30 cals. 

+10-minutes of Assault Bike at easy pace. 

Friday 1-22-16:

3hr 5min/am+pm

Session 1:

1. Warm-up

4 rounds at 80% effort:

10 Narrow Grip Overhead Squats (45lbs.)

10 GHD Sit-ups 

5 Perfect Strict Handstand Push-ups 

= 4:27. 

2a. Push Jerk; 5-RM from the floor:

= 115x5-135x5-155x5-175x5-185x5.

2b. 30 Reps for time at 85% of 2a (in sets of 5 reps):

= 2:14 at 155lbs. (85% of 5-RM). 

3. For time:

21-15-9 reps of,

Overhead Squats (115lbs.)

GHD Sit-up 

21-15-9 reps of,

Handstand Push-ups 

GHD Sit-up

21-15-9 reps of, 

Overhead Squats (115lbs.)

Handstand Push-ups 

= 12:25.

Everything unbroken. 

I did 2 extra GHD's on round 1 by accident.

4. 4 rounds for max reps of:

60 Seconds of Burpees to a 6" Target

30 Seconds of Toes to Bar

Rest 90 Seconds

(Total time 10:30)

= 27/17, 26/16, 26/12, 27/12. 

Total reps: 106/57. 

5. 6-minute emom:

6 Unbroken Muscle Ups

= Complete, 36 reps. 

+10-minutes of Assault Bike at easy pace. 

-------------------------------------------------

Session 2:

6. 5-minute emom:

5 TnG Squat Snatch at 75%+ (+125lbs.)

= 125x5-125x5-125x5-125x5-125x5 all TnG.

(76% across all 5 sets) 

+3-minutes of hip flexor stretch per side

Thursday 1-21-16:

1hr 35min

1. Warm-up:

 5-minutes of Assault Bike at easy pace

= Complete, 61 cals nice and easy.

2. 

Start at 0:00

For time:

Row 1000 Meters

100 Double Unders

Row 800 Meters

80 Double Unders

Row 600 Meters

60 Double Unders

Row 400 Meters

40 Double Unders

Row 200 Meters

20 Double Unders

= 15:18.

Start at 30:00

5 rounds for time of:

20 Calories on the Assault Bike

50 Double Unders

= 9:08. 

(Total time 39:08)

Row 1:49.3/3k.

DU 2 trip ups.

+

Assault bike 400+ watts.

DU unbroken.

3a. 10-minutes of Assault Bike at easy pace.

3b. 3-minutes of hip flexor stretch per side. 

= 3a & 3b complete.