161231

Saturday

A.M. Ski + Bike + Core

Ski 2 x 800m, rest 1:30 min @ high consistent effort
2:48.3, 1:45.1 avg/500m
2:48.3, 1:45.1 avg/500m

Rest 4 min

Bike 2 x 80 Cals, rest 1:30 min @ high consistent effort
5:04, 4:54 (lil too slow on first)

+

3 sets

5 Straight Leg Raises on Stall Bars

35 sec Hollow Hold

12 V-Ups

45 sec Sorenson Hold

Complete 1:1 (~3 min)

P.M. Press int + MAP 6 (7/7)

A1. Ring HSPU’s @ 20X2, 3 x Max Unbroken, rest 20 sec

A2. Strict HSPU’s @ 3” deficit, 3 x max unbroken, rest 3 min

10 ring 5 strict

9 ring 5 strict

8 ring 3 strict
deficit hspu tough.

+

7 min @ 85-90%

35 Wallball, 20#

20 Toes to Bar

3 Squat Cleans, 245

2+56 (1 squat clean) too slow transition on last round.
No reason not to get 3 full. 👌

Rest 7 min

7 min @ 85-90%

30 Burpees to 6” target

15 Power Snatch, 95#

2+12 burpees

Rest 7 min

7 min @ 85-90%

20 Overhead Squats, 95#

15 Ring Dips

45 Double Unders

3+4 OHS

Rest 7 min

7 min @ 85-90%

Row 40 Cals

10 Bar-Muscle Ups

2+23 cals

161230

W1

Friday

A.M. Row 10 sec + 20 sec + 2000’s + Core/Pulling Static

Row 3 x 10 sec MAX EFFORT, rest 2 min

1:20 peak, 1:17 peak, 1:16 peak

+

Row 3 x 20 sec MAX EFFORT, rest 2 min

1:20.0 avg, 125m

1:20.0 avg, 125m

1:20.6 avg, 124m

+

Row 2000m @ 5k pace, rest 90 sec x 2

7:12.8, 1:48.2 avg

7:13.7, 1:48.4 avg

+

5 sets

Hollow Hold 45-60 sec unbroken **hold light DB b/w feet if possible

Rest as needed

Chin Over Bar Hold 20-30 sec

Rest as needed

60 secs with 20#. 😮Tough.

30 sec chin over bar hold across.

P.M. Snatch Int + Snatch Pulls + Back Squat + SL Vol/UB Pulling

Snatch Warm up

2-3 sets

3 Snatch Grip RDL’s

3 Snatch High Pulls

3 Muscle Snatch

3 Sotts Press

3 Snatch Balance

3 Hang Snatch

Complete

+

A. Below Knee Hang Muscle Snatch, 3 x 3, rest 90 sec *moderate load, fast turnover, strong shoulders
135. 135, 145

B. Power Snatch + Squat Snatch, tough complex in 15 min **2 sec pause in catch of full squat, drop power snatch from the top
245

C. Snatch Pull from Below Knee, 3 x 3 reps, rest 2 min **85-95% 1RM- good positions, good hip extension, strong shrug
260 across

D. Back Squat, 3 x 3, rest 2 min **all above 82.5%
410 across.

E1. Thruster, 3 x 12 reps, rest 30 sec **start @ 155# and build but keep smooth and unbroken

E2. CTB Pull-Ups, 3 x 25 unbroken, rest 3 min

155, 170, 185
25 across.

161228

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min Bear Crawl + Reverse Bear Crawl (30 sec each)

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec

Complete. Zeus rope. 135 sled. 53 kb.

+

3 sets

10-12 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

30 sec Tripod Headstand Hold

15 sec Single Arm Wall-Facing HS Hold

Complete. 12 across.

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

For time:

104 Wallballs, 20# (unbroken on wallball)

52 Pull-Ups

4:14

Rest until 7 min mark

@ 7 min mark start…

4 rounds for time:

28 Pistols

15 Power Cleans, 115#

7:00-13:14 (6:14)

+

Rest as needed to full recovery

100 Kipping HSPU’s for time:

6:17

161227

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 10 min @ aerobic effort

Row 10 min @ aerobic effort

Bike 5 min @ aerobic effort

Row 5 min @ aerobic effort

Bike: 152 cals
Row: 2707 m (1:50.8 avg/500m)
Bike: 70.7 cals
Row: 1363 m (1:50.0 avg/500m)

+

3 sets

45 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

100# plank
40# windmills

P.M. Oly Density Skill + MAP 1 Mixed

For time:

Bike 1000m

100’ HS Walk

10 Overhead Squats, 225#

Row 500m

50 Burpee over Box, 24” jump completely over box

5 Overhead Squats, 225#

10:49

161226

Monday

A.M. Vertical Push/Pull + Horizontal Push/Pull + Vertical Push/Scap

A. Push Press, build to tough single

260

+

For time:

5 rounds

25 Cal Row

16 CTB Pull-Ups

9 Strict HSPU’s @ 4.5” deficit (4.75")

13:06

P.M. Snatch Int + Cl&J Int + Front Squat + Sled Drags

A. Split Jerk, build to a 1RM from blocks if possible
330.

B. Squat Snatch, build to quick single (CNS prep for next part)
250

+

For time: (11 min time cap)

10 Squat Snatch, 185#

8 Squat snatch, 205#

6 Squat Snatch, 225#

4 Squat Snatch, 245#

2 Squat Snatch, 265#

3 reps at 245 😮 Missed second and last rep. I had it.

Just knew I was gonna finish the workout before I started.

Kills me! Big improvement; but no slack. Gotta finish it. 🙌

+

Sled Drag- 800m @ 205- mix style as needed, forward, lateral, reverse...
Complete. 205 on top.

161224

Saturday

A.M. Ski + Bike + Core

Ski 2 x 1000m, rest 1:30 min @ high consistent effort

3:29.7 (1:44.8 avg/500m)
3:30.3 (1:45.1 avg/500m)

Rest 4 min

Bike 2 x 80 Cals, rest 1:30 min @ high consistent effort

4:56, 4:56

+

3 sets

30 sec Hollow Rock

15 Straddle V-Ups

15 V-Ups

45 sec Arch Body Rock

Complete. 1:1 work/rest

P.M. MAP 7

20 min AMRAP

5 Power Clean, 165# (go to singles early, if not from the start for pacing purposes)

10 Toes to Bar

15 Wallball, 20#

13+7 (2 t2b)

161223

W6

Friday

A.M. Row 500’s + Core/Scap

4 x 1000m @ 2k pace, rest 90 sec **rest 5 min b/w sets 2 & 3 **start at slightly slower than 2k pace and try to hit last one at slightly faster than 2k pace

3:25.6 (1:42.8 avg/500m), 3:25.5 (1:42.7 avg/500m)

3:24.8 (1:42.4 avg/500m), 3:25.4 (1:42.7 avg/500m)

+

3 sets

Hollow Hold 45-60 sec unbroken **hold light DB b/w feet if possible

Rest as needed

Seated DB External Rotation @ 30X1 tempo, 8/arm **focus on keeping shoulder packed down and back

15# hollow hold, 60 secs.
22.5# DB external rotation

P.M. Snatch Int + Snatch Pulls + Back Squat + Back Squat Vol + SL Bending

Snatch Warm up

2-3 sets

3 Snatch Grip RDL’s

3 Snatch High Pulls

3 Muscle Snatch

3 Sotts Press

3 Snatch Balance

3 Hang Snatch
Complete.

+

A. Snatch, tough single, 1RM if feeling good
275. PR
https://goo.gl/photos/cj8iQKcgKehM1qm67

B. Back Squat, tough single 1RM if feeling good
475. PR

C. Squat Clean @ 225#, 30 reps for time
4:20

+

Rest as needed

+

CTB Pull-Up Unbroken Ladder- 1-2-3-4-5-6-7-8-9-10 for time
1:55

161222

Thursday
Body work.

161221

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min Bear Crawl + Reverse Bear Crawl (30 sec each)

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec

Complete. Zeus rope. 135 lb sled, 53# KB

+

5 sets

10-12 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

30 sec Tripod Headstand Hold

15 sec Single Arm Wall-Facing HS Hold

Complete. 12 strict toes to rope across.

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

A. Squat Snatch, 1/75 sec for 7 reps, nothing above 90%
240 across. No misses.

B. Pause Clean Pull + Slow Pull Squat Clean, 1/75 sec for 8 sets *nothing above 85%
275 across.

C. Deadlift @ 65-67.5% depending on how last week felt, 20, 10, 10, rest 2-3 min b/w sets
345.

+

4 sets-

1 L-sit Rope Climb

Rest 10 sec

5 Wtd CTB Strict Pull-Ups

Rest 10 sec

5 L-sit Pull-Ups

Rest 2 min

Bit off more than I could chew. When I warmed up, I was like: oh 45# is doable. Yea. Not after an Lsit rope climb. 🙈
1st set: 4@ 45 lbs, 5 L sit pull ups
2nd set: 3 @ 25 lbs, 4 L sit pull ups
3rd set: 3 @ 20 lbs, 3 L sit pull ups
4th set: 3@ 15 lbs, 3 L sit pull ups

+

3 sets

10 Cals Bike Max Effort

Rest 15 sec

Strict HSPU’s AMRAP Unbroken into Kipping Unbroken

1st set: 12 sec bike, 21 strict +16 kip
2nd set: 12 sec bike, 14 strict + 14 kip
3rd set: 13 sec bike, 11 strict + 10 kip

+

3 min AMRAP

7 Thrusters, 75#

7 Burpees

7 Pull-Ups

4+7 thrusters

161220

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 30 sec @ high aerobic effort

Rest 30 sec

Row 30 sec @ high aerobic effort

Rest 30 sec

X 20 sets

Bike: ~11.5 cals
Row: 1:39.2 avg/500m

+

4 sets

45 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

85# plank. 35 # windmills.

P.M. Oly Density Skill + MAP 1 Mixed

A. Squat Snatch Cluster, 3 x 3.3.3, rest 10 sec b/w triples, as needed b/w sets
185 across. Worked on efficiency and being smooth.

B. Squat Clean to Thruster, 3 x 5 reps, rest 2 min
185, 205. Smooth.
Did 225x5 unbroken but had pauses. Wanted to eee where I stood. 👍

+

7 sets

30 sec Snatch, 75#

30 sec rest

30 sec Bike @ 10 min TT pace -25-50 Watts

30 sec rest

30 sec DB Thrusters, 45#

30 sec rest

30 sec Row @ 2k pace + 5-10 sec

30 sec rest

30 sec Double Unders

30 sec rest

Snatch: 17, 16, 16, 16, 16, 16, 16
Bike (cals): 11, 11, 10, 9, 9.5, 9, 9
DB thrusters: 17, 17, 16, 16, 15, 14, 14
Row: roughly 145-147 m each
DU: 55, 54, 54, 52, 50, 51, 51

161219

Monday

A.M. Vertical Push/Pull + Horizontal Push/Pull + Vertical Push/Scap

A1. Push Press @ 20X2, 4, 4, 2, 2, rest 60 sec

230, 235, 245, 255x1

A2. Wtd Pronated Grip Pull-Up @ 20X2, 4 x 2 reps, rest 90 sec

98, 98, 103, 108

B1. Incline Bench Press @ 30X1, 3 x 4-5, rest 60 sec

205, 220, 225x4

B2. Supinated Grip Bent Row @ 20X2, 3 x 5 reps, rest 90 sec

130 across

C1. Standing Banded Single Arm Landmine Press @ 20X2, 3 x 8/arm, rest 60 sec

65 lbs. green band

8 across on right. 7 on left.

C2. Powell Raise @ 30X1, 3 x 12/arm, rest 90 sec- https://www.youtube.com/watch?v=14qsSIPp0vg

15#across

P.M. Snatch Int + Cl&J Int + Front Squat + Sled Drags

A. Hang Squat Snatch, tough single
260

B. Power Clean to OH, build to 5RM **no pause at shoulder on way up or in hang on way down
230, 240x3

C1. Front Squat w/ Chains, 4, 3, 2, 1 reps, rest 20-40 sec b/w sets

340, 350, 360, 375
(+chains)

C2. GH Raise @ 30X1, 4 x 6-8, rest 2-3 min **add band resistance if possible
8 across. Red band

+

Reverse Sled Drags- 2 x 45 sec, rest 90 sec **heavy consistent movement
350

+

Lateral Sled Drag- 2 x 30 sec/side, rest 30 sec b/w sides
205. Better movement today.

+

Forward Sled Drags- 2 x 45 sec, rest 90 sec **heavy consistent movement

350