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.