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!