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.