Monday, February 1

A. Power Clean + Hang Squat Clean + Jerk, build to max in 12 min
+
14 min EMOM
1st- 3 Strict Press @ 65% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Box Jumps, 24” step down
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%

A:                 185 dis 205 but dropped it on the hang squat
14 EMOM: best I've done on the pull ups 
For Time:  18:23
800m: 4:50
800m: 4:45

Saturday, January 30

EMOM 10 min - Run 100m @ 90%
res 5 min
Run 200m, rest 30 sec x 12
rest 5 min
Run 800m rest 1:30 min x 3
+
A. Goblet Squats @ 3030, 3 x 10 reps, rest 90 sec 
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs  

Treadmill run

A: 30# db
B: 25# db each hand

Friday, January 29

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. DB Hang Snatch, 5 x 5, heavy as possible
B. DB RFE Split Squat @ 3030, 4 x 10/leg
C1. Push Ups- 4 x AMRAP Unbroken, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2

A:  40#
B:  25# each hand felt the burn 
C1: 30, 28, 29, 26, 25
C2: 30# each hand

Treadmill run

Wednesday, January 27

Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Push Ups, 5 x 6-8, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog

A1:  all they had was Dumbbells could get it to stay in my back did all sets no weight
A2:  15, 12, 13, 11, 12

Couldn't do the AMRAP Ceiling was too low, went outside but there was water on the roads and a lot of snow on the grass. 

Tuesday, January 26

Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 3 x 10, rest 90 sec **keep tempo including just 1 sec at top

Used a treadmill on the runs

A: used 40# Dumbbells

Monday, January 25

Monday- Cl&J tech work + UB Speed work + MAP 1
(in NYC)
(If they have heavy DB’s)
A. Single Arm DB Snatch, 5 x 5/arm for max weight, rest 60 sec b/w arms
B. 2-arm DB Power Clean to Push Jerk, build to a tough 5
(if they only have light weights)
A. 15 DB Deadlifts + 10 Hang Power Cleans + 5 Shoulder to OH, build to a tough set
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Burpees
+
2 min rest
+
Bike 4 min @ 85%
rest 1 min
Bike 4 min @ 85%

A: 40# Dumbbells 
B: 40# Dumbbells

For time:

19:58. Felt wrecked, had trouble stabilizing the Dumbbells and lower back started hurting from the Burpees.

Friday, January 22

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. Snatch Pulls + Snatch, tough single in 12 min (video and post to blog)
B. Snatch Pulls @ 41X1, 5 x 3 reps, rest 2 min
C1. Push Ups- 4 x 30 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2

A: 125 video was at 95#
B: worked up to the last set of 175
C1: did all
C2: did all at 105

Wednesday, January 20

A1. Wtd Push Ups, 4 x 6-8, rest 5 sec
A2. Plyo Push Ups, 4 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
15 min AMRAP
50 Double Unders
20 Toes to Bar
50 Wall Ball, 20#
20 Box Jumps, 24"
+
12-15 min easy run constant jog

A1: 15# finished all sets was slit toe hard ar the end
A2: 18, 15, 17, 15
A3: felt better still had trouble holding the 5 sec down towards the end of the sets
A4: felt hard just not used to them didn't get all eight on the last set

AMRAP: 1 round and 63 reps
Dubs sucked and did t2b up in sets of 5 at a time before dropping down.

Tuesday, January 19

Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 5
+
A. Front Squat @ 10X1, 3 x 10, rest 90 sec **keep tempo including just 1 sec at top

800m: 4:37 MHR 171
800m: 4:26 MHR 181
800m: 4:36 MHR 182
800m: 4:34 MHR 181

R 5min HR dropped to 114

400m: 1:53 MHR 186
400m: 1:55 MHR 189
400m: 2:00 MHR 184
400m: 2:02 MHR 184

200m: :50 MHR 184
200m: :47 MHR 188
200m: :55 MHR 180
200m: :57 MHR 181
200m: :54 MHR 186

A: 90# felt like my knees were hurting 

Monday, January 18

Monday- Cl&J tech work + UB Speed work + MAP 1
A. Power Clean, 3 reps @ 125/min for 10 min
B. Shoulder to OH, 3 @ 125/min for 10 min
+
For time:
21-15-9 Thrusters, 100#
9-7-5 Pull Ups
21-15-9 Box Jumps, 24"
9-7-5 Toes to Bar
+
2 min rest
+
Row 1000m @ 85%
rest 2 min
Run 800m @ 85%

A: did all sets 
B: did all sets felt tired 

For Time: 12:09 my arms were trashed and toes to bar felt better than the pull ups. 

1000m: 4:10
800m 4:55

Saturday, January 16

Missed Saturday, due to being with the family, will make this up later in the week.

Friday, January 15

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 2 Snatch Pulls + Snatch, tough single in 12 min (video and post to blog)
B. Snatch Pulls @ 41X1, 4 x 4 reps, rest 2 min
C1. Push Ups- 3 x 35 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 3 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2

A: 115
B: 135, 145, 155, 165
C1: made all sets last set got really tough around 25 but pushed through
C2: 105 each set 

Wednesday, January 13

Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Push Ups, 4 x 6-8, rest 5 sec
A2. Plyo Push Ups, 4 x AMRAP in 25 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
14 min AMRAP
14 Over Head Squats, 95#
14 Toes to Bar
42 Double Unders
+
12-15 min easy run constant jog    

A1: 15# made all reps

A2: 14, 11, 10, 12

A3: last set of 3 very hard

A4: only did 3 on the last set felt hard

14 AMRAP 

2rds 19 reps.  Legs felt tired, never thought I'd say toes 2 bars felt better than OHS's 

Before this workout I joined in a partner WOD and did 

25 shoulder to overheads at 115# and 40 wall balls at 20#'s in 8 minutes resting when partner did his reps. 

Constant light jog was 17 mins and did a little over 1.5 miles furthest so far without stopping 

Tuesday, January 12

Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 3
rest 4 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 5
+
A1. Front Squat @ 10X1, 3 x 10, rest 30 sec **keep tempo including just 1 sec at top
A2. Kipping Pull Ups, 3 x AMRAP, rest 0 sec
A3. Active Hang from Bar, 3 x AMSAP, rest 30 sec
A4. DB Push Press heavy, 3 x 6-8 reps, rest 5 sec
A5. Wall Facing HS Hold, 3 x 30 sec, rest 3 min

800m: 4:15 MHR 162
800m: 4:17 MHR 174
800m: 4:22 MHR 177
400m: 2:08 MHR 173
400m: 2:11 MHR 177
400m: 2:12 MHR 178
400m: 2:12 MHR 179
200m: 56 MHR 178
200m: 55 MHR 178
200m: 54 MHR 182
200m: 55 MHR 180
200m: 49 MHR 186

A1: 95# legs felt fatigued
A2: 4, 7, 8
A3: 27, 30, 24 secs
A4: 30# each hand all reps made 
A5: was only getting around 25 secs each time.
I felt completely exhausted

Monday, January 11

Monday- Cl&J tech work + UB Speed work + MAP 1
A. Power Clean, 3 reps @ 115/min for 10 min
B. Shoulder to OH, 3 @ 115/min for 10 min
+
For time:
3 rounds
30 Wall Ball, 20#
30 Burpees
+
2 min rest
+
Row 1000m @ 85%
rest 2 min
Run 800m @ 85%

A and B felt fine a little hard on the last few sets

3rds

13:29
Felt like I pushed hard and was spent

1000m: 4:01
800m: 4:27

Friday's on Sunday, January 10

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. Hang Snatch, tough single from above knee
B. Snatch Dead Lift @ 41X1, 3 x 5 reps, rest 2 min
C1. Push Ups- 3 x 30 reps, rest 20 sec
C2. Pendlay Row @ 20X2, 3 x 8-10, rest as needed to go unbroken on push ups
+
15 min run Z2

Did these in the correct format. I learned yesterday lol

A:115# I did these with a wider grip. I went another thumbs length out on each side. Kept hook grip and thumbs hurt a little but Workd on rotating my knuckles to the ground and it felt better. Widest grip I've been able to do so far

B: 155, 165, 175 kept the same grip as above

C1: used a yoga block under my chest to achieve proper depth on each one. Did all sets of 30 ended up resting for about 3 mins after C2 before I started again

C2: 1st set did 85# 2nd and 3rd set I did 95#'s kept the same grip as above and lower back was burning a little but finished all set pretty fast. Felt good on my arms the 3rd set was a little hard around rep 9 and 10 on arms. 

Wednesday, January 6

Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Ring Push Ups, 4 x 6-8, rest 20 sec
A2. Plyo Push Ups, 4 x AMRAP in 20 sec, rest 20 sec
A3. Negative Only Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up
A4. Ring Rows, 4 x AMRAP in 20 sec, rest 60 sec
+
12 min AMRAP
20 Double Unders
5 Burpee Box Jumps, 24”
20 Double Unders
10 Power Snatch, 75#
+
12-15 min easy run constant jog  

A1: used a 25# plate really fatigued my arms but I pushed through and did all reps, probably should have started lighter. 
A2: my arms were spent from A1, I got 14,9,6,5. 
A3: all felt good, last set was hard and the last rep was a burner
A4: 16, 17, 15, 16

AMRAP:

3 rds and 3 reps.  Dubs were hard today some sets I'd go unbroken and some I'd get 1 and 2 at a time. Felt like I spent more time on dubs than anything else. Went unbroken on the pwr Snatches each time

Jog:
 Felt good did over a mile concentrated on just a steady light jog with no stopping. 

Tuesday, January 5

Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <60 sec, rest 45 sec
+
6 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 4 x 5 reps, moderate, rest 2 min **heavier
B1. Hollow Rock, 5 x 35 sec, rest 30 sec
B2. Arch Body Rock, 5 x 35 sec, rest 30 sec

100m: 21 secs, MHR 155
100m: 19 secs, MHR 162

On the 3rd 100m the GPS watch went out along with HR monitor.  Did all the rest of the runs on a estimated time.  Right leg was a little tighter than left. Did realize that the cold weather affects my ankles and calves they were acting up.  But I finished all the runs.  I did a factory reset on it when finished if it messes up again I'll send it off to be repaired. 

A: 115
B1: felt good not as much of a burn as before
B2: burned more than the B1

Monday, January 4

(update hamstrings status first)
Monday- Cl&J tech work + UB Speed work + MAP 1
A. Front Squat + Jerk, build to max set in 15 min
+
For time:
5 rounds
5 Push Press, 115#
7 Toes to Bar
10 Wall Ball, 20#
+
2 min rest
+
Row 750m @ 85%
rest 2 min
Row 750m @ 85%

Hmstring felt better doesn't feel like it's as tight, full range of motion in leg.

A: worked up to 185 front squared 195 didn't get under it on the jerk. 

5 rds for time.
8:25

Felt like the best I've done, went unbroken on all movements every round except one round I dropped once on the T2B's. 

Rowers still down getting them back up today he said. Nothing to record. 

Saturday, January 2

Saturday- Run Aerobic intervals + LB CP work
Row 1000m, rest 60 sec x 2 
rest 4 min
Row 500m, rest 60 sec x 4 
rest 4 min
Row 350m, rest 45 sec x 4 
+
A. Goblet Squats @ 3030, 3 x 10 reps, rest 90 sec 
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs  **go off feel, start w/ no weight and add depending on hamstring

Rowers were down getting reset.

Rode the bike and did some light jogging without big strides. 

A: 53# felt okay did deep squats 
B: worked up to 20's, deep stretch felt a little tight but it seems to be getting better everyday.