11 - 17 January 2015

Sunday 11 January 2015
[1]  Snowboarding All Day (8:00am to 5:00pm)

Monday 12 January 2015
AM:
[1]  Tabata each of:
- Bottom to Bottom Squats  (Avg:  15 squats)
- Pushups  (Avg:  8 Pushups)
- Situps  (Avg:  10 situps)
- Burpees  (Avg:  8 burpees)
[2]  Sprints, 8x1 lap Work:Rest 1:1
PM:
[1]  EMOM 7:00 mins
- 5 Power Snatches
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Weight:  115, 145, 145, 155, 155, 165
*My shoulder was hurting, so I did 1 min rest after each 1 min work.

Tuesday 13 January 2015
[1]  Warm Up:  http://theoutlawway.com/2015/01/04/150105-3/
[2a]  Back Squats ~ Rest 90 seconds
Weight:  5x255, 295, 315, 315, 295
[2b]  4x ME Strict HSPU + ME Kipping HSPU
Reps:  5+6, 10+6, 12+6, 13+8
[3]  For Time:
20 Cal Row
60 Wallballs *Go UNBROKEN as much as possible.  Do NOT Game/Pace it.
20 Cal Row
Time: 4:50, (WB: 36+14+10)
[4]  For Time:
5 Rounds
3 Muscle Ups Rings
5 Strict Press 135lbs
Time:  6:20

Wednesday 14 January 2015
[1]  Warm Up: http://theoutlawway.com/2015/01/05/150106-3/
[2]  4 Sets, one every 90 Seconds
5 T&G* Snatches (Full)
*T&G is goal, start @ 50% of 1RM.  If you have to, breaking the reps up but stay within time limit is acceptable on heavier loads.
Weight:  115 (UB), 135 (UB), 155, 165
[3]  10:00 AMRAP
50 Double Unders
40 Toes To Bar
30 Bar Facing Burpees
20 Clean (Full) and Jerks (anyhow) @ 205lbs
Score:  127 reps (7 reps at C&J)

Thursday 15 January 2015
[1]  Rest/Recovery

Friday 16 January 2015
[1] 

Saturday 17 January 2015
[1] 

4 - 10 January 2015

Sunday 4 January 2015
[1]  Rest

Monday 5 January 2015
AM:
[1]  SQ PT - 50-100 reps of misc exercises, then 1.5 mile run
PM:
[1]  EMOM 7:00 mins
- 5 Power Snatches, UB T&G
Weight:  115, 125, 135, 135, 145, 145, 155
[2a]  4x3 of 1 Snatch Balance + 2 OHS ~rest 60 secs
Weight:  135, 155, 165, 175
[2b]  4xME TTB ~ rest 60 secs
Reps:  22-22-23-25

Tuesday 6 January 2015
[1a]  Back Squat
Weight:  5x235, 5x275, 5x295, 5x295, 5x275
[1b]  4x ME Strict HSPU + ME Kipping HSPU
Reps:  5+5, 6+6, 7+7, 8+4
[2]  For Time:
Row 30 Calories
50 Ring Dips
Row 30 Calories
Time: 7:12
*Originally the 50 ring dips was 50 thrusters @ 115lbs.  Wrist hurts to hold front rack.
[3]  4:00 AMRAP "75% effort"
7 Power Snatches  @135lbs
14 Box Jump Overs 24"
~ right into ~
2:00 AMRAP "Fast"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
Scores:  1st- 2 Rounds, 2nd- 1+4
[4]  Perform following:
30 GHD Situps
30 Hip Ext.
10 Box muscle up technique work (name?)

Wednesday 7 January 2015
[1]  12:00 min AMRAP
Deadlift reps of 30-21-15-9 @ 225lbs
30 Wallballs after each set
Score:  1 of 9 deadlifts; 157 reps
~ 1:00 min rest ~
15 Bar Muscle Ups for time
Time:  1:49 (estimated)
[2]  Mobility & Ring Technique work (forward rolls, etc.)

Thursday 8 January 2015
[1]  Rest

Friday 9 January 2015
[1]  For time:  with a partner.
3 Reps of the complex:  1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
9 C2B Pullups
9 KB Swings 32kg
3 Reps of the complex:  1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
15 C2B Pullups
15 KB Swings 32kg
3 Reps of the complex:  1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
21 C2B Pullups
21 KB Swings 32kg
*Each partner performs all the reps.  Alt. 1 rep of the complex at a time till both complete 3.  1 partner starts on C2B pullups, other on KB Swings, not allowed to switch exercises or proceed to complex until partner is done.
Time:  12:15

Saturday 10 January 2015
[1]  Snowboarding All Day (9:30am to 8:00pm)

28 December 2014 - 3 January 2015

Sunday 28 December 2014
[1]  Rest

Monday 29 December 2014
[1]  EMOM 7:00
5 Power Snatches
*start at 50% 1RM Snatch, increase weight each minute.
Weight:  115, 125, 135, 145, 155, 135, 135
[2a]  4x3 of 1 Snatch Balance + 2 OHS (all 3 sets UB) ~ Rest 60 seconds
Weight:  135, 145, 155, 165
[2b] 4xME UB TTB ~ Rest 60 seconds
Reps:  20, 21, 21, 21
[3]  5 Rounds for total time:
15 6" Target Burpees
20 UB Wall Balls
Rest 1:00 after each round
Times:  8:54 (1:39, 1:38, 1:44, 1:59, 1:54)

Tuesday 30 December 2014
[1]  EMOM 7:00
3 UB T&G Power Clean + Push Jerk
Weight:  155, 165, 175, 175, 185, 185, 185
[2a]  Backsquat ~ 90 sec rest
Weight: 5x195, 5x235, 5x255, 5x275, 5x255
[2b]  4x ME Strict HSPU + Kipping HSPU ~ 90 sec rest
Reps:  8+5, 10+5, 5+0, 1+5
[3]  For Time:
100 Double Unders
15 Power Snatches @ 115lbs
50 Double Unders
Time:  3:06
[4]  12:00 AMRAP
Row 50 Cal
40 Box Jump Overs
30 Deadlifts @ 225lbs
20 Muscle Ups
Score:  11:56 (140 reps/1 round)

Wednesday 31 December 2014
[1]  Every 1:30 for 6:00 (4 sets)
5x T&G Full Snatches *Start @ 50%, increase weight each round
Weight:  115 (UB), 125 (UB), 135 (UB), 155
[2]  15:00 AMRAP
30 C&J @ 135lbs
30 Wallballs
21 C&J 155lbs
30 Wallballs
15 C&J 185lbs
30 Wallballs
9 C&J 225lbs
30 Wallballs
Score:  116 reps (5x 185lbs) Finished Grace @ 2:53 PR!

Friday 2 January 2015
[1]  Alt EMOM for 14:00
- 5x High Hang Snatches
- 30 UB Double Unders
Weight:  115, 125, 125, 135, 135, 145, 145
[2]  5 sets of:
5x Front Squats + 3x Jerks
Weight:  155, 185, 195, 205, 195
[3]  For Time:
75 Wallballs (25, 15, 15, 12, 8)
50 C2B Pullups (10x5)
25 Push Press/Jerks @ 155lbs (10+15 UB)
Time:  10:55
[4]  Back Squat 20 rep
Weight:  20x 245lbs @ 1:39

Saturday 3 January 2015
*Suppose to do a whole bunch of stuff, but my wrist is worn out from previous day.  So I changed today's programming to meet needs, then finished off with lots of mobility.
[1]  Alt EMOM 12:00
- Halting Clean Pull (2 pos: below knee + power)
- 10 Burpee Box jumps 24"
Weight: 5x135, 5x165, 5x185, 5x195, 5x195, 5x185
[2]  150 Double Unders.

21 - 27 December 2014

Sunday 21 December 2014
[1]  Rest

Monday 22 December 2014
AM:
[1]  Find 3RM Front Squat
Weights:  225, 245, 275, 295, 305(PR)
[2]  10 min EMOM
ODD:  16 Cal Row
EVEN:  3 Power Snatches @ 135 + 3 Muscle Ups
*Last 2 rounds broke up P. Snatches & Muscle Ups into separate minutes to rest from row.
PM:
[1]  High Hang Snatch (from power position): 5 attempts to work to a max single.
Weight: 135, 145, 165, 175, 185, 195(PR)
[2]  1X1:00 ME T&G Snatches (full) @ 155
Note: The goal is to go the full minute UB as fast as possible. Obviously, warm up before your ME attempt.
Score: 2
*Shoulders/body was smoked.  I was having a hard time standing up from the bottom position, as well as pulling the bar due to hands being overworked.
[3]  For Time:
21-15-9
- Dips from bars
- Box Jumps 24"
- Wallballs
Time:  4:41

Tuesday 23 December 2014
[1] 12 Days of Christmas WOD (2014)
1 x Thruster (165/115)
2 x Front Squats (165/115)
3 x Power Cleans (165/115)
4 x Deadlifts (165/115)
5 x Ring Dips
6 x Toes to Bar
7 x Wallballs (20/14)
8 x Chest to Bar Pullups
9 x Hand Release Pushups
10 x Box Jumps (24/20)
11 x Barbell Rollouts
12 x Thrusters (165/115)
*Start every 5 min mark (starting at 0:00) with 10 burpees.
Time:  37:29
Example: 1xThruster, 2xFront Squats+1xThruster, 3xPower Cleans+2xFront Squats+1xThruster... all the way to last round of 12xThrusters+11xBarbell Rollouts... down to 1xThruster

Wednesday - Friday. 
[1]  Rest / Christmas Break

Saturday 27 December 2014
[1]  Find max of complex:  1xPower Clean + 2xFront Squats + 1xJerk
Weight:  135, 165, 185, 205, 225, 235
[2]  Find Max Backsquat
Weight:  5x275, 5x285, 3x305, 1x325, 345, 365, 385
[3]  EMOM 7 rounds (28 mins)
- 5x Front Squats @ 165lbs
- 10x Pullups
- 5x Push Press/Jerks @ 165lbs
- 10x Bar Facing Burpees

14 - 20 December 2014

Sunday 14 December 2014
[1]  Rest

Monday 15 December 2014
[1]  5x1 Snatch from blocks (above knee)
Weight:  155, 165, 175, 185, 195, 205, 205, 205
[2]  5x1 Clean + Jerk from blocks (above knee)
Weight:  @ 80%:  205lbs
[3]  3x5 TnG UB Snatches (squat) @ 140lbs (2:00 min rest)
[4]  3 rounds for time:
9 Power Cleans @ 205lbs
21 Ring Dips
Time: 13:01

Tuesday 16 December 2014
[1]  5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed
Weight:  175lbs
[2]  5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed
Weight:  205lbs
[3]  3X2@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec.
Weight:  205lbs
[4]  3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.
Weight:  185lbs
[5]  3 rounds for time of:
9 Bar Muscle-Ups
21 Burpee Box Jumps 24"
Time:  11:08

Wednesday 17 December 2014
[1]  EMOM for 5:00-
2 T&G Power Snatches @ 80% (of max PS)
Weight:  155lbs
[2]  EMOM for 5:00-
2 T&G Power Clean & Push Jerks @ 75% (of max PC & PJ)
Weight:  185
[3]  5X2@80% of 2rm Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 60 sec.
Weight:  295
[4]  5X2@80% of 2rm Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – rest 60 sec.
Weight:  165, 175, 185, 195, 195
[5]  For time:
5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
Time:  9:56

Thursday 18 December 2014
[1]  Rest

Friday 19 December 2014
[1] 5X1 Snatch High-Pull + 1 Hang Snatch ~ rest as needed

Weight:  175, 180, 185, 190 (PR Hang Snatch!), 185
2) 5X1 Hang Clean (power position) + Front Squat + Jerk ~ rest as needed
Weight:  185, 205, 205, 215, 225

*I didn't feel comfortable going passed 225 today.

[3]  For Time:
21-15-9 of:
Thrusters 135
C2B Pull-ups

Time:  9:38

Saturday 20 December 2014
[1]  Rest

30 November - 13 December 2014

Throughout the next two weeks, I will be in transit/TDY to silver flag in Guam. 
I'll post what I can, but there will be no weights available.  :(

Sunday 30 November 2014
[1]  Rest

Monday 1 December 2014
AM:
[1]  Run 5k+ (3.2-3.5miles) @ ~20:00

Thursday 4 December 2014
[1]  20 Pushups + 20 Crunches x2
[2]  1.6 Mile run 85% effort
[3]  Walking Lunge across tent city (~80 steps/60m)
[4]  16 x Inchworms + 2 Pushups

Saturday 6 December 2014
[1]  2 Level A entries
~ later that day ~
[1]  500 Air Squats for time
*Start each minute with 3 burpees
Time:  15:44
[2]  For time:
Pushups for Reps of 10-9-8-7-6-5-4-3-2-1
Start and end each set with 1 inch worm
Rest 3 mins and repeat (2 rounds total)
Times:  2:39, 2:46

Tuesday 9 December 2014
[1]  MOPP 4 Exercise all day

Wednesday 10 December 2014
[1]  For Time:
4 Rounds
15 Pushups
15 Squats
* Suicide sprints (20m, 30m, 40m, 50m, Down and back after each pushup/squat set)
* Start and end with a walking lunge across pad (60m)
Time:  11:58
[2]  For Quality:
20 Pushups
10 Diamond Pushups
10 Wide Pushups
10 Count-Down Pushups

Friday 11 December 2014
[1]  Power Snatches, find max
*All multiples were Touch-N-Go (TnG)
Weight:  135x5, 145x4, (PR) 155x4, (PR) 165x4, (PR) 175x3, (PR) 185x2, 195
[2]  Squat 10x3
Weight:  315lbs
[3]  "JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups
Time:  13:30

23 - 29 November 2014

Sunday 23 November 2014
[1]  Rest/Recovery

Monday 24 November 2014
[1a]  Every 2 minutes, for 10 minutes (5 sets):
Back Squat (from 395)
*Set 1 – 6 reps @ 65% (255)
*Set 2 – 4 reps @ 75% (295)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 2 reps @ 85% (335)
*Set 5 – 1 rep @ 90% (355) 2 reps!
followed by…
[1b]  One set of:
Back Squat x Max Unbroken Reps @ 85% (335) 6 reps. 1 less from last week
[2a]  Three sets of:
Pressing Tall Jerks x 4
Weight:  65, 75, 95
[2b]  Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Weight:  135, 155, 165, 175, 185, 195, 205lbs
[3]  CF.com WOD
2 rounds for time:
10 Front Squats @ 205lbs
10 Burpee Muscle Ups
Time:  5:35
[4a]  Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
GHD Situps x 8 reps @ 2111
Rest as needed
[4b]  Three sets of:
Weighted Dips with backpack x 8 reps @ 2111  @55lbs
Rest as needed
[4c]  Three sets of:
Single Arm DB Rows @ 2111  @55lbs
Rest as needed

Tuesday 25 November 2014
[1] Three sets, not for time, of:
Handstand Walk x 10-15 meters *So hard, must keep practicing.
L-Sit x 15.15.15 *Ouch... my core!
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps *50, 42, 50
(no more than two attempts per set)
[2a]  Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
Weights:  95, 105, 115, 125, 135, 145 (PR!), 150(fail)
[2b]  Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch *Went by feel.  Depends on how my wrist and shoulder is.
Weights:  95, 115, 135, 145, 155, 165, 175, 185(missed + snatch), 190 snatch!
[3]  Strict Press
5x5 @ 135lbs

Wednesday 26 November 2014
[1]  Rest...  Did not feel good.  Very dehydrated.

Thursday 27 Nov - Saturday 29 Nov 2014
[1]  Turkey Thanksgiving.  Just spent lots of time with Eli while Cari was away.