Monday 2-8-16:

2hr 55min /am session

1. Warm-up

3-minute amrap:

5 Box Jumps (24")

5 Deadlifts (135lbs.) 

= 8 rounds + 3 reps.

2. Front Squat; 3-3-3-3-3-3 AHAP from the floor:

= 135x5

155x3-175x3-185x3-195x3-205x3-210x3.

3. 15-12-9-6-3 reps for time of:

Power Clean (135lbs.)

Front Squat (135lbs.)

GHD Sit-up (2x reps, 30-24-18-12-6)

= 10:31.

Power cleans BIG TnG sets, felt good.

Front squats all unbroken.

GHD's all unbroken and fast. 

4. 3 rounds for time of:

15 Calories on the Assault Bike

15 Box Jumps (24")

10 Calories on the Assault Bike

10 Box Jumps 

5 Calories on the Assault Bike

5 Box Jumps 

Rest 2 minutes b/t rounds 

= 2:44, 2:42, 2:43.

Total time 12:09. 

Assault bike at 400-800 watts.

Box jumps fast and unbroken. 

5. For time:

Run 400 Meters

100 Double Unders

100 Air Squats 

Run 400 Meters

80 Double Unders

80 Air Squats

Run 400 Meters

60 Double Unders

60 Air Squats

Run 400 Meters

40 Double Unders

40 Air Squats

Run 400 Meters

20 Double Unders

20 Air Squats 

= 17:06.

Runs all 1:25-1:38/400m.

Double Unders all unbroken. 

Air squats all unbroken and fast. 

+10-minutes of Assault Bike at easy pace.

Saturday 2-6-16:

3hr 20min /am session

1. Warm-up

10-minute amrap at 70-80% effort:

Row 500 Meters

15 Overhead Squats (75lbs.)

10 Push-ups 

= 3 rounds + 150 meters. 

2. Deadlift:

135x7, 245x6, 280x5, 315x4, 350x1-3.

Percentages by set: 40, 72, 82, 92, 102.5 %. 

= Complete as written, 350lbs x3 reps. 

3. "11.3"

5-minute amrap:

Squat Clean and Jerk (165lbs.) 

= 17 reps.

17 reps in 5min at 79% of my 1RM clean and jerk. 

4. EMOM for as long as possible:

6 Strict Handstand Push-ups 

12 Front Squats (115lbs.)

= 11 rounds + 14 reps (8 front squats on round 12). 

(Total time 12min). 

Strict hspu's unbroken.

Front squats unbroken for 7 rounds, then 7-5 for the next 4 rounds, then 8 reps unbroken on the 12th round. 

5. 10 rounds for time of:

10 GHD Sit-ups 

10 Burpee Box Jump Overs (24")

Rest 30 seconds b/t rounds 

= 12:17. 

Everything unbroken and fast.

5 rounds at 5:53. 

6. 10 rounds for time of:

8 Unbroken Chest to Bar Pull-ups 

= 3:06. 

80 CTB pull-ups in sets of 8 reps in 3:06.

+10-minutes of Assault Bike at easy pace.

Friday 2-5-16:

3hr 30min /am+pm

Session 1:

1. Warm-up:

Row 500 meters at 2:00 pace 

Row 500 meters at 1:55 pace

Row 500 meters at 1:50 pace

Row 500 meters at 1:45 pace

(2000 meters)

= 7:26.3 (1:51.5 average pace). 

Stuck to the goal paces, good challenge. 

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

= 95x6-115x5-135x5-155x5-175x5-190x2. 

Today's 5RM from the floor: 175lbs.

2b. For time:

30 Push Jerks at 80% of 2a (from the floor)

= 1:16 at 140lbs (80% of 5rm) (PR). 

1-15-16: 1:48.

Today: 1:16. 

(:32 second PR from three weeks ago!!!).

I went 20-6-4, stoked on this! 

3. 5-minute emom:

5 TnG Squat Cleans at heavier weight than C4W2 (+155lbs.) 

= 160x5-160x5-160x5-165x5-165x5 all TnG.

(5x5 TnG squat cleans from 75-77.5% emom). 

4. 5 rounds for time of:

Row 500 Meters

21 Back Squats (135lbs.)

7 Muscle Ups 

Rest 2 Minutes b/t Rounds

= 3:35, 3:53, 3:57, 4:06, 4:14.

Total time 27:45.

Row at 1:48.2 avg/500m pace.

Back squats 21 unbroken for all 5 rounds.

Muscle ups 7 / 7 / 6-1 / 6-1 / 5-2.

+10-minutes of Assault Bike at easy pace.

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Session 2:

5. 7-minute amrap:

5 Squat Cleans (155lbs.)

10 Handstand Push-ups 

= 7 rounds even. 

Rest 5 minutes then...

6. 21-18-15-12-9 reps for time of:

Calories on the Assault Bike

Bar Facing Burpees

= 8:53. 

Total time 20:53.

Squat cleans TnG for 1 round, then singles.

Handstand push-ups all unbroken.

Assault bike at 345-500 watts.

Burpees really fast. 

+3-minutes of hip flexor stretch per side (at home).

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.