Thursday 2-4-16:

1. 20 rounds of:

:60 Seconds of Assault Bike at Hard Effort (85-90%)

:60 Seconds of Assault Bike at Easy Effort (50%)

(Total time 40min)

= 495 calories / 14.9 miles.

Pacing:

409-500 watts on hard interval (85-90%, sustainable effort).

175-200 watts on easy interval (50%, active recovery effort).

x40mins.

2. Mobility:

Hip flexor stretch x3min each leg

Anterior shoulder stretch x3min each arm 

Pigeon stretch x3min each leg

Floss and internally rotated shoulder x2min each arm

Straddle pose x3min

Externally rotated barbell shoulder stretch x3x60sec holds 

Wednesday 2-3-16:

3hr 30min /am+pm

Session 1:

1. Warm-up

3 rounds for time of:

10 Overhead Walking Lunges (95lbs.) 

10 Calories on the Assault Bike

15 Pull-ups

= 5:01.

Everything unbroken.

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

6 Front Squats at 75%+ (+185lbs.) 

= 135x8-165x6

190x6(77.5%)-195x6-200x6-205x6-210x6(86%).

(5x6 front squat from 78-86% e2mom). 

3. 3 rounds:

40 Wall Balls (20lbs.)

20 Overhead Walking Lunges (135lbs.)

10 Muscle Ups

Rest 2 Minutes b/t Rounds

= 4:19, 4:48, 4:54.

Total time 18:01. 

Wall balls 40 reps unbroken all 3 rounds.

OH walking lunges 9-11 / 14-6 / 14-6, proud of this. 

Muscle ups 10 unbroken / 8-2 / 6-2-2, proud of this as well. 

4. 10-minute amrap:

Max Sets of 7 Strict Handstand Push-ups 

= 19 sets of 7 unbroken reps (133 reps).

+10-minutes of Assault Bike at easy pace. 

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

Session 2:

5. 20-minute amrap:

20 Calories on the Rower

15 Alternating Pistols

10 Toes to Bar

= 10 rounds + 16 calories.

Row at 1200-1500cal/hr pace for all 11 rounds.

Alternating pistols :20-30 seconds all 10 rounds. 

Toes to bar unbroken all 10 rounds. 

+5-minutes of Assault Bike at easy pace.

+3-minutes of hip flexor stretch per side.

Tuesday 2-1-16:

3hr 10min /am+pm

Session 1:

1. Warm-up:

75 Bar Facing Burpees For Time

= 3:10 (PR). 

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

4 TnG Power Clean at 75%+ (+150lbs.)

= 155x4(77.5%)-160x4-165x4-170x4-175x4(87.5%) all TnG. 

3a. 10-9-8-7-6-5-4-3-2-1 reps for time of:

Shoulder to Overhead (135lbs.)

Chest to Bar Pull-ups

Box Jumps (24") 

= 6:45

Everything unbroken!

Transition times non-existent.

3b. In the five minutes directly following 3a, establish a 5-RM Shoulder to Overhead from a rack:

= 180lbs x5 reps.

(Total time 3a & 3b 11:45)

All split jerks. 

4. 3 rounds:

30 Double Unders

15 Hang Power Cleans (145lbs.)

30 Double Unders

Rest 60 Seconds 

= 1:30, 1:36, 1:37.

Total time 6:43.

Double unders unbroken.

Hang cleans 5-5-5 / 6-5-2-2 / 6-4-3-2.

+10-minutes of Assault Bike at easy pace.

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

Session 2:

5. 20-minute amrap:

3 Calories on the Assault Bike

3 Toes To Bar

6 Calories on the Assault Bike

6 Toes to Bar

9 Calories on the Assault Bike

9 Toes to Bar

12,12,15,15,18,18,21,21....And so on.

= Completed round of 30's + 16 reps. 

(181 cals on assault bike + 165 toes to bar).

Assault bike at 375-500 watts all 20 minutes.

Toes to bar unbroken through 15's, then 13-5 on 18's, then amrap and make up whatever's left. Smallest set was 10 reps.

+3-minutes of hip flexor stretch per side.

Monday 2-1-16:

3hrs /am session

1. Warm-up

3 rounds for time of:

20 Push-ups

20 GHD Sit-ups 

= 3:41.

Everything unbroken.

2. Hang Power Clean; Heavy 3-Rep TnG:

= 135x5-145x3-155x3-165x3-175x3-180x3. 

3. 8-minute amrap:

1 Burpee to 6" Target

1 Hang Power Clean (135lbs.)

2 Burpee to 6" Target

2 Hang Power Clean (135lbs.)

3,3,4,4,5,5.... And so on.

= Completed round of 10 + 18 reps on round of 11 (128 reps).

Burpees fast, my jam.

Hang power cleans unbroken through 9 rounds, then 7-3/5-2. 

4. 2-minutes on, 60-seconds off for 5 rounds:

15 Thrusters (95lbs.)

Max Calories on the Ski-Erg

(Total time 14min) 

= 26 cals, 22 cals, 21 cals, 21 cals, 21 cals (111 cals total). 

Thrusters 15 unbroken for all 5 rounds!!

Ski-erg at 1000-1250cal/hr pace for 5 rounds.

5. 2-minutes on, 60-seconds off for 5 rounds:

3 Wallballs (20lbs.)

3 Calories on the Rower

6 Wallballs

6 Calories on the Rower

9 Wallballs 

9 Calories on the Rower

12,12,15,15,18,18..... And so on.

*Pick up where you left off each round*

(Total time 14min)

= Completed round of 24 + 13 reps on round of 27 (229 reps). 

Wall balls unbroken all 5 rounds. 

Row at 1400-1500cal/hr pace all 5 rounds. 

+10-minutes of Assault Bike at easy pace.

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.