FRI 1/16 - TUES 1/27

FRI 1/16 - FRI 1/23:

REST DUE TO OVERTRAINING

SAT 1/24:

15MIN EMOM:

10 x 24" BOX JUMPS

15 x PUSH UPS

5 x CHIN UPS

5 MIN REST

15MIN EMOM:

10 x WALL BALLS

20 x DU'S

5 x DIPS

5 MIN REST

15MIN EMOM:

7 x HSPU

10 x KBS (70lbs.)

10CALS x ASSAULT BIKE

SUN 1/25:

CrossFit Total

Squat - 370lbs. 

Deadlift - 500lbs. 

Strict Press - 225lbs. 

MON 1/26:

10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

1. 0:47

2. 0:51

3. 0:54

4. 0:42

5. 0:48

6. 0:46

7. 0:48

8. 0:44

9. 0:47

10. 0:51

TUES 1/27:

Active recovery

60 minutes Z1

Bike, Assault Bike, Rower

1/8 - 1/14

Thu 1/8:

Rack Seq

Skill, 3 rds, nft:

1-3 Bar MUs

HS Walk attempts ~1 min

1-3 Overhead Pistols (start w/PVC, a bar if able)

A. Alt EMOM for 20 min:

odd - 5-7 C2B (try to work on BF)

even - 30 DUs

B. 5 rounds @easy aerobic pace: (HR roughly 120-130)

3 min aerobic (your choice - row, ride, run, etc - can switch each round)

1 min Plank Hold (slow exhales, tuck your butt)

C. Oxy Back Squats: 5 x 10 @2020 tempo, rest 40 sec - use 115lbs

notes-be strict on 2 sec up & down with no pauses & 40 sec rests.

Fri 1/9:

Rest

Sat 1/10:

Skill, 3 rds, nft:

HS Walk attempts ~1 min

Kips on High Rings w/o FG

A. Muscle Up practice - 10-15 min

B. Squat Snatch (floor only): 7 x 1 rep; rest 90 sec - build quickly if form great

*150lbs. not heavy and could do a lot more but feel really comfortable here slowly building day by day as my technique gets even better. A build up up 5-10lbs. a week will add up quickly especially since my priority is my form and speed and technique. 

C. Every 2 min for 14 mins: (7 rds)

3 OH Squats* + 50 DUs

*OHS start at 75%, add weight and work to a heavy 3RM by the end; use a rack.

*175lbs. & unbroken DU's 

D. AMRAP in 10 min @moderate pace:

21 Box Jumps 24"

15 HSPU

9 Squat Snatch 95lbs

*2 rounds + 21 box jumps and 8 HSPU's. Was feeling some big lactic acid build up in my legs here midway through the first round of box jumps. Possibly from the snatches and OHS's from earlier.  

Sun 1/11:

am:

20 min aerobic warmup

7 min @max effort:

Run ~200m (around building if @gym)

10 Thrusters 95lbs

10 T2B

*3 rounds + 50M. All unbroken.

--3 min recovery--

7 min @max effort:

Row 200m

10 Burpees

*4 rounds + 205M row

--3 min recovery--

7 min @max effort:

AMRAP in 5 min of

Assault Bike 10 cals

10 KB Swings 70lbs 

then, in the remaining 2 minutes AMRAP Power Cleans @155lbs

*4 rounds + 10 cals on Assault Bike + 14 reps of Power Cleans.

+

20 min c/d

pm:

Bike 60 min easy

*AVG HR: 105

CALS: 563

Mon 1/12:

5-10 min cardiac warmup

 

A. 2 rounds:

HICT* Row 10 min (*damper 10, SPM<20, HR ~150-160)

Strict Back Extensions** 1 min 

B. Oxy Back Squats: 5 x 10 @2020 tempo, rest 40 sec - use 115lbs

notes-be strict on 2 sec up & down with no pauses & 40 sec rests.

Tue 1/13:

rest

Wed 1/14:

rest

1/6 - 1/7

Tue 1/6:

A. Alt. EMOM 12 min:

even - 4/4 Pistols

odd - 5 high Box Jumps ~30"

B. 12 min AMRAP @HR156-170:

Run 200m

40 DUs

15 Burpees

*4 full rounds. Probably could have done 5-6 without restricted HR zone but this was great for pacing. Could have maintained this pace for 20+ minutes. 

AVG HR: 163

PEAK HR: 174

CALS: 274

C. 2 rounds:

HICT* Row 9 min (*damper 10, SPM<20, HR ~150-160)

Strict Back Extensions** 1 min 

*1. 2308M

AVG HR: 154

PEAK HR: 160

CALS: 181

18 back extensions

*2. 2303M

AVG HR: 157

PEAK HR: 162

CALS: 184

20 back extensions

Wed 1/7:

am:

A. Hang Squat Snatch + Squat Snatch(floor): 4 sets of 1+1; rest 90 sec - build up if you can catch deep

*115lbs. weight is real easy but need to feel perfect on technique before I move up. Getting pretty deep. Hang squat snatch is great. Still progressing on the full. 

B. Squat Snatch (floor only): 1 rep EMOM for 12 reps - moderate wts, build from last time if able

*140. Feeling better here. Only a 5 pound jump from last week. Still want to take it slow. Full squat snatch on its own is a lot easier for me when not coupling it with the hang squat snatch for now. What I feel I'm missing here is the bounce off the hips on the second pull that I seem to get almost perfectly when just doing hang squat snatches. 

C. Split Jerk from blocks: 1 rep EMOM for 10 reps - 70-75%1RM

notes-work on perfect positioning - keeping ribs down & out of extension

*190. Felt really good on this. Really fast. 

D. S2O - 50 reps for time; 135lbs, BUT, complete 3 Burpees EMOM while you do this

*Time: 3:24

E. 10 min aerobic c/d

pm:

Bike 30 min easy

*was not able to do today

12/31 - 1/5

Wed 12/31:

Skill, 2 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

HS - rollout ~3 reps -OR- HS Walk attempts

Kips on High Rings w/o FG

A1. Squat Clean Thruster: 6 x 1, rest 90 sec

notes-start moderate and add each set

*185lbs. 

A2. No or partial FG MUs: 6 x 3, rest 90 sec

*Felt great here. Good progress. All 6 sets unbroken with no false grip and solid kip. 

B. Front Squat: 3 x 3; rest 2-3 min (80-87%)

*255lbs. 

C. Rotate EMOM for 21 min (7 x):

1st - 5 HSPU

2nd - 10 Box Jumps 24"

3rd - 15 T2B

*felt great here on movements and pacing except T2B. Did first 3 rounds 15 reps unbroken. Next round 8,7. Next 3 rounds 5,5,5. Always finished in about 40-50 seconds or so. But if I had broken it up 10,5 x 4 then 8,7 x 3 probably would have been much easier. First three rounds were great but they did not last for the whole workout. 

D. 10-15 min aerobic c/d

Thu 1/1:

Rest

Fri 1/2:

A. Skill, rotate EMOM for 8 min (4x):

odd - 30 sec Triple Under practice

even - 4/leg Pistols (if easy, try with a light bar overhead)

B. Run 800m @75% x 2, rest 1 min

C. 7 min AMRAP @maximal effort:

10 Power Clean to OH 95/70lbs

10 Burpees (regular, not over bar)

10 KB Swings 53/36lbs

*4 full rounds + 10 Power Clean to OH. Gave max effort but could have done transitions a bit faster and got another 10 burpees. Everything done unbroken. 

+

5 min recovery

+

7 min AMRAP @maximal effort:

20 Wallballs 20/14lbs

40 DU

*4 full rounds + 10 WB's. Everything done unbroken. 

+

20 min aerobic c/d

Sat 1/3:

Rack Seq

mobility work as needed for OHS

A. Deadlift: build to 3 moderate triples, rest as needed

*425lbs. all unbroken and controlled. no drops. 

+

For time: (use one BB and adjust wts)

45 Thrusters 95/65lbs

30 OHS 135/95lbs

15 Squat Cleans 225/145lbs

*Time: 31:00. This one was challenging. Paced myself on the Thrusters and did 3 x 15. Felt good on the OHS but really need to figure out which grip is best for me. Wide or narrow or somewhere in between. Narrower tends to feel best from me. May need some guidance here. Felt good on the squat cleans. Did 1 rep every 45 seconds or so. Didn't want to hit a wall 8 or 9 reps in. All 15 reps were done picture perfect with top quality technique. Probably did this at 80-85% or so. Could go faster. But happy with pacing and quality of every single rep on each movement. 

+

AD 15 min easy c/d

Sun 1/4:

rest

Mon 1/5:

rest