8 - 14 February 2015

Sunday 8 February 2015
[1]  Indoor Soccer
[2]  12 min EMOM
*Alt between:
- Reps 3, 4, 5 Muscle Ups
- Reps 3, 4, 5 Power Clean, T&G 165lbs
*example:  min-1 3xMU, min-2 3xPC, min-3 4xMU, min-4 4xPC... min 7 3xMU, min 8 3xPC...
[3]  12 min AMRAP
2-4-6-8-10-12... +2 reps each round
- Deadlifts @ 275lbs
10-20-30-40-50... +10 reps each round
- Double Unders
Score:  round 6 + 10 deadlifts

Monday 9 February 2015
AM:
[1]  SQ PT + 15 min run as (sprint 1, 2, 3, 1, 2.   Jog 1 lap between each sprint)
*Sprint Pace:  41-44 second lap.
[2]  4 rounds (NFT)
17 Walking Lunges
15 Pushups
PM:
[1a]  4x3 (3 Snatch Balance + 5 Overhead Squats)
Weight:  3x95, 3x105, 3x115, (1x135, 1x155, 1x165)
[1b]  2x ME Strict C2B Pullups + ME Kipping C2B
Reps:  6+4, 7+3
[1b]  Push Press/Jerks, ME up to 10 reps
Weight:  135x10, 155x10, 185x6
[4]  15:00 minute AMRAP
*At a conversational pace (~150bpm)
50 Burpees to 6" target
50 Thrusters @ 75lbs
Score:  130 reps (1 + 30 burpees)
~ Rest 1 min ~
5:00 minute AMRAP
*100% effort
20 Burpees to 6" target
20 Thrusters @ 105lbs
Score:  63 reps (1+3 thrusters)
~ Rest 2 mins ~
[5]  10 minutes, find today's 1RM Clean & Jerk.
*No more than 5 attempts
Weight:  185, 205, 225, 235, 245

Tuesday 10 February 2015
[1a]  Backsquat
Weight:  3x295, 3x335, 2x2x355, 3x335
[1b]  4x20 Strict HSPU
Score:  All sets of 20 were broken into 4x5 reps.  Each set complete within 2 minutes.
[2]  12 minute AMRAP
150 Wallballs  Time:  8:57, reps:  25-24-23-22-21-20-15
90 Double Unders  Time:  10:40
30 Muscleups  Time:  17:22
Score:  250 (+10 muscle ups from 2012)

Wednesday 11 February 2015
AM:
[1]  SQ PT:
For Time:
-Run 6 Laps (0.5 of 1.5mile)
10 Rounds of:
10 HR Pushups
10 Situps
10 Squats
- Run 6 Laps
Time:  ~ 23:00 mins
PM:
Skills/Practice
[1]  Straddle Press to Handstand Practice
[2]  Snatch Complex:  1 Snatch + 2 Snatch Balance (pause at dip/drive and catch)
Weight:  135, 155, 165, 175, 185, 195, 195, 195
[3]  5xME C2B Pullups (butterfly)
Reps:  8, 7, 9, 11, 10
[4]  2x Pullup Complex:
6 Pullups + 4 C2B + 2 Bar Muscle Ups (without breaking rhythm)
[5]  6 rounds EMOM
10 Bar Dips, Fast

Thursday 12 February 2015
[1]  REST DAY!!! My legs are very sore from Karen+

Friday 13 February 2015
[1]  SQ PT

Saturday 14 February 2015
[1]  14:00 EMOM *Alternating
- 3 pos Snatch (Floor, Hang, Power)
- 10 Ring Dips
Weight:  135, 135, 145, 145, 145, 155, 155
[2]  15:00 AMRAP
5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20″
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20″
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20″
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20″
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20″
Score:  3/12 PC @ 155