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