24 - 30 January 2016

Sunday 24 Jan 2016
*Rest day (suppose to be)
Day 17 & 18 Pistols as:
7 Rounds
10 Pushups (deficit 4")
10 Pistols (total / 5 per leg)
10 Situps


Monday 25 Jan 2016
*AM:
*Day 19 Pistols
1) CrossFit Open 15.5
For time, 27-21-15-9:
Calorie Row
Thrusters 95lbs
Time:  10:40 (8:41 is PR from 2015)
*PM:
Strength:
1) Snatch complex: 10 rounds – Every 2 minutes, perform:...
-1x power snatch + 2x hang squat snatch + 3x squat snatch (Work up to a max for the day)
Weight:  95, 115, 135, 155, 165... *too many squats.
 2) Back squat: Work up to a 1 rep max.
*This is the PR phase so the goal is to hit a new 1 personal record.
Work Capacity:
Weight:  (all for 1 rep) 135, 225, 275, 315, 335, 365(miss)
 3) Complete 10 rounds of:
-3x muscle up
-10x burpees
-30x double unders
Time:  ~16:30rx


Tuesday 26 Jan 2016
 Strength:
1) Clean complex: 10 rounds – Every 2:30 minutes, perform:...
 -1x squat clean + 2x front squat + 3x Jerks (Work up to a max for the day)
Weight:  135, 135, 155, 155, 165, 165, 175, 185, 195, 205
2) Push Press: Work up to a 1 rep max.
*This is the PR phase so the goal is to hit a new 1 personal record.
Weight: (all for 1 rep) 185, 205, 225(miss), 225(miss)
 Work Capacity:
3) Complete 21-15-9-15-21 reps of:
-Power clean (135#/95#)
-handstand push up
Time:  19:03rx

17 - 23 January 2016

Sunday 17 Jan 2016

*Rest Day

Monday 18 Jan 2016

Strength:
1) Snatch balance: 10 rounds – Every 90 seconds, perform:
-1x snatch balance (Work up to a max for the day)
Weights:  up to 255lbs (PR)
2) Snatch + overhead squat: 10 rounds – Every 2 minutes, perform:
-1x squat snatch + 2x overhead squat (Work up to a max for the day)
Weights:  135, 135, 155, 155, 165, 175, 185, 195, 205
3) Back squat: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
Weights: 5x275, 3x315, 1x345
Work Capacity:
4) Complete the following for time:
-Row 1,000m (3:45)
-21-15-9 reps of:
-Power clean (155#/105#)
-handstand push up (4″/2″ deficit)

Time:  19:30rx

Tuesday 19 Jan 2016
Strength:
1) Clean from blocks + Split jerk: 10 rounds – Every 2 minutes, perform:
-2x squat clean from the blocks + 1x split jerk (Work up to a max for the day. Set up the blocks the your set up is 1″ above the knee and split jerk is only done after the 2nd clean)
Weights:  185, 185, 205, 205, 215, 225, 225, 235, 235, 245
2) Push press: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
Weights: 5x150, 3x170, 5x190
Work Capacity:
3) Complete the following for time:
-10x burpee box jump (30in/24in)
-15m overhead walking lunge (165#/110#)
-20x toes to bar
-10x burpee box jump (30in/24in)
-15m front rack walking lunge (165#/110#)
-20x toes to bar
-10x burpee box jump (30in/24in)
-15m back rack walking lunge (165#/110#)
-20x toes to bar

Time:  11:33rx

Wednesday 20 Jan 2016

Strength:
1) 1 and 1/4 Front squat: 10 rounds – Every 90 seconds, complete:
-1x 1 and 1/4 front squat (Work up to a max for the day)
Weights:  up to 265, blacked out (almost) at 275
2) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 150m Row (Goal is to hit this in under 30 seconds)
-Even minute: Max rep unbroken muscle up
Reps:  9, 6, 5, 5, 5
Work Capacity:
3) 27-21-15-9
- Snatches (anyhow) 75/55#
- Kettlebell Swings 24/16kg
- 30 Double Unders after each round

Time:  13:01rx

Thursday 21 Jan 2016

*Rest Day

*Completed Day 15/16 Pistols

30TH BIRTHDAY!!!

Friday 22 Jan 2016
Strength:
1) Power snatch: Work up to 65% of your 1 RM power snatch (Should only take you 5-10 minutes), then:
Weight: 135
2) Touch and go snatch: 10 rounds – Every 30 seconds, complete:
-3x TnG snatch @ 70% 1 RM
Weight:  145 (*Completed:  took 90 sec break at half)
*I’d like to see touch and go but it is not mandatory. Things might get a little weird at the end so if you have to squat snatch, thats fine.
3) Deadlift: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
Weights:  5x295, 3x335, 1x370
Work Capacity:
4) CrossFit Open Workout 13.4
7 Min AMRAP of
3 Clean & Jerk 135/95
3 T2B
6 C&J 135/95
6 T2B
9 C&J
9 T2B
… Continue Adding 3 Reps Each Round Until 7 Minutes Are Up

Score:  5 rounds / Round of 15 completed (PR! from 4+13)

*One of the worst days of training... I was the only one in the whole building and had no music... just silence (no motivation/drive)

Saturday 23 Jan 2016

*I was a bum.

10 - 16 Jan 2016

Sunday 10 Jan 2016
*Rest/Recovery






Monday 11 Jan 2016
*Day 7 of Pistol Challenge:  Completed 13 per leg
Strength:
1) Muscle snatch + Drop snatch: 10 rounds – Every 90 seconds, perform:

-1x muscle snatch + 1x drop snatch (Work up to a max 1+1 for the day)
Weights:  65, 85, 95, 95, 105, 105, 115, 115, 125
2) Snatch from blocks: 10 rounds – Every 2 minutes, perform:
-1x power snatch + 1x squat snatch from the blocks (Work up to a max for the day. Set up the blocks the your set up is 1″ below the knee.)
Weights:  135, 155, 155, 165, 165, 175, 175, 185
3) Back squat: Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).
Weights:  290, 310, 330x8
Work Capacity:
4) Complete 3 rounds for time of:
-10x DB hang power snatch, left arm (55#)
-5x Bar muscle up
-10x DB hang power snatch, right arm (55#)
-5x Bar muscle up
Time:  9:58
*changed squat to power.  Squat snatches were very hard on the shoulder; I need to do some accessory work with single arm DB OH Squats.
Core:
5) 3 rounds, not timed:
-10x strict toes to bar
-12x Reverse hypers (AHAP)
Complete.



Tuesday 12 Jan 2016
*Day 8 - Pistol Challenge
Strength:
1) Clean complex: 10 rounds – Every 2 minutes, perform:...
-1x squat clean +1x front squat + 1x split jerk (Work up to a max for the day)
Weights:  135, 155, 175, 185, 185, 205, 205, 225, 235, 235

2) Push press: Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).
Weights:  160, 170, 180x8
Work Capacity:
3) For time:
27-21-15-9
Thrusters
Bar Facing Burpees over Bar
*Thrusters: Reps of 27-21, 95/65lbs. Reps of 15-9, 135/95lbs
Time:  13:02rx unbroken!

Wednesday 13 Jan 2016
*Day 9 - Pistol Challenge
Strength:
1) Pause front squat + front squat: 10 rounds – Every 90 seconds, complete:

-1x pause front squat + 1x front squat (Work up to a max for the day. For the first rep, it is a 3 second pause in the bottom position)
Weights:  185-185-205-225-225-245-245-255-275-275-275
Work Capacity:
2) Complete the following for time:
- 20-18-16-14-12-10-8-6-4-2 calories of: Rowing
-1-2-3-4-5-6-7-8-9-10 reps of: Overhead squat (135#/95#)
*For this you will have 10 rounds and it will be a descending ladder for the rower, and at the same time an ascending ladder of the OHS. Round 1 will be 20 calories row + 1x OHS, round 2 will be 18 calories row + 2x OHS. The final round will be 2 calories on the rower + 10x OHS.
Time:  16:34rx unbroken
*All rowing was done at 1400-1700cpm

Thursday 14 Jan 2016

*Rest/Recovery
*Day 10 - Pistol Challenge

Friday 15 Jan 2016

Strength:

1) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 3x Bench press (Round 1 and 2 will be warm up weights, and the last 3 rounds will be you Wendler percentages, which for this week is 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)
Weight: 135, 155, 185, 200, 210x7
-Even minute: 6x Bent over row(AHAP but maintaining a static hold…dont go so heavy you start to kip these).
Weight:  95, 105, 115, 125, 125
2) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

Weight: 315, 335, 350x8
Work Capacity:
3) CrossFit Open Workout 11.2
15 Min AMRAP of
9 Deadlifts 155/100
12 Push-Ups
15 Box Jumps/Step-Ups

Score: 10 rounds + 33 reps

Saturday 16 Jan 2016

*Snowboarding

*Day 12 Pistols

3 - 9 Jan 2016

Sunday 3 Jan 2016
*Rest/Recovery





Monday 4 Jan 2016
*AM
1) Overhead Squat
2 – 2 – 2 – 2
Weight:  205, 225, 235, 250x2 (PR!)
2) For time, reps of:
24 – 21 – 18 – 15 – 12 – 9 – 6 – 3
Wall Balls 20/14
Kettle Bell Swings 53/35
*All Sets must be UNBROKEN
Time:  10:37rx
*PM

Strength:
1) Snatch Balance: 10 rounds – Every 90 seconds, perform:

-1x Drop snatch + 1x snatch balance (Work up to a max for the day. When you hit failure in the drop snatch, re-rack the bar and continue with 1x snatch balance for the remainder of the rounds to establish a max).
Weight: 95-95, 115-115, 135-135, 155-155, 175-175, -185, -205, -225, -235 (PR!), -250 (PR!)
2) Halting snatch + snatch: 10 rounds – Every 2 minutes, perform:
-1x halting snatch + 1x snatch (Work up to a max for the day)
*For the halting snatch, pause at 2-3 seconds at the launch/hang position (1″ above the knees). Treat both reps as singles and touch and go is not permitted.
Weight: 135, 155, 175, 185, 195
3) Back squat: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).
Weight: 275, 295, 310x10
Work Capacity:
4) Complete 2 rounds for time of:
-30x overhead squat (95#/65#)
-20x burpees to 12″ target
-10x muscle up
Time: 9:34rx
 

Tuesday 5 Jan 2016
Strength:
1) Clean from blocks: 10 rounds – Every 2 minutes, perform:

-2x power clean + 1x squat clean from the blocks (Work up to a max for the day. Set up the blocks the your set up is 1″ below the knee.)
Weight: 135, 155, 165, 175, 185, 195
2) Push press: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).
Weight:  155, 165, 170x10
Work Capacity:
3) 15 minute AMRAP of:
Handstand walk 10m
3 Hang Cleans 155/105#
7 Thrusters 155/105#
21 Row for Calories
Score:  4+HS Walk & 3 Hang Cleans


Wednesday 6 Jan 2016

Strength:
1) 5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 5x Deadlift (Round 1 and 2 will be warm up weights, and the last 3 rounds will be you Wendler percentages, which for this week is 65%x 5, 75%x 5, 85%x 5+)
Weight:  195, 235, 295, 315, 335x10(x1)
-Even minute: 5x Max height box jumps (Keep all 5 sets near max height, but in the later sets, as your confidence increases, add a little height to the box).
Score:  up to 40 inches
Work Capacity:
2) 12 Min AMRAP of
12 Hang Power Snatch 75/55
50 Dubs
12 Hang Power Snatch 95/65
50 Dubs
12 Hang Power Snatch 115/75
50 Dubs
12 Hang Power Snatch 135/95
50 Dubs
*Continue Adding 20lbs for Men and 10lbs for Women Each Round Until 12 Mins are Up.
Score:  4 rounds + 12 HPS 155 + 23 DUs
Core:
3) Complete 25-20-15-10-5 reps of:
-Unbroken GHD sit ups
-Rest as needed
Complete.


Thursday 7 Jan 2016
*Rest / Recovery


Friday 8 Jan 2016
Strength:
1) Bench press: Warm up, then:...
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).
Weights: 95, 115, 145, 175, 185, 200x10

Work Capacity
2) EMOM 10 minutes of:
Odd: 25 Air Squats  *unbroken
Even: 10 Handstand Push-ups, strict *unbroken
3) EMOM 10 minutes of:
Odd: 25 Air Squats *unbroken
Even: 15 C2B Pullups *broken/used fat bar
*No rest between EMOMs. Scale as needed.
Complete.
Core:
4) 20 Strict Skin The Cats
Complete.


Saturday 9 Jan 2016
*Snowboard!