Friday December 20th, 2013

a) row 1000m
    AD 10 cals
    row 800m
    AD 20 cals
    row 600m
    AD 30 cals
    row 400m
    AD 40 cals
    row 200m
    AD 50 cals
   (rest 1:00 between each station)
b) emotm x 10:00- 5 deadlifts
   (use progressive weights)
c) 5 rounds (rest 2:00 between rounds)
     9-6-3
       pull ups
       alternating pistols
       box jump overs 24"

Thursday December 19th, 2013

a) 8k row @ z1 (comfortable pace, used to the flush the legs)
b) 4x3 strict press (rest 1:30)
c) 4x3 push press (rest 1:30)
d) 5x1 clean @ 75, 80, 85, 90, 95% (rest 1:00)
e) 12:00 amrap
      200m run
      12 alternating db snatch 70#
       6 front squats 225# (from floor)
f) 10:00 light air dyne

Wednesday, December 18th, 2013

a) airdyne :30 hard/:30 light x 30 sets
      (all out on hard portions, real light pedal on light portions)
b) 3x5 back squats (rest 1:30)
      (work up to a heavy set)
c) 3x1 back squats (rest 1:30)
      (work up to a heavy set)
d) emotm x 16:00
      odd- 15 wall balls 25#
     even- 15 kb swings 53#
e) 3 rounds:
      15 burpee over the box jumps 30"
      12 thrusters 155#
       9 parallette handstand push ups (5" deficit)

Tuesday December 17th, 2013

a) row 500m x 10 sets (walk rest 2:00 between sets)
      start out at about 70% and work way up
b) 5x1 snatch @ 70%, 75, 80, 85, 90 (rest 1:00)
c) emotm x 7:00- 2 tNg power snatches (start at medium weight and work up to heavy)
d) 10:00 muscle up work
e) 12-9-6
      toes to bar
      squat cleans 135#
   (3:00 rest)
    5:00 amrap
      12 hand release push ups
      12 shoulder to overhead 115#
   (3:00 rest)
    12-9-6
       thrusters 95#
       chest to bar pull ups

Monday 16 December 2013

recovery day

Sunday 15 December 2013

TESTING WEEK
day 6
----------------------------------------------------
a) "Amanda"
         9-7-5
            muscle ups
            squat snatch 135#
b) 2k row (max effort)
c) 10:00 light airdyne

Saturday December 14th, 2013

TESTING WEEK
day 5
 -----------------------------------------------------
a) find 1rm clean (no more than 25:00).
b) airdyne Nancy
       5 rounds
         30 cals airdyne
         15 overhead squats 95#
c) 10:00 light row

Friday 13 December 2013

Recovery Day

Thursday 12 December 2013

a) 1RM back squat (no more than 3 "heavy" attempts)
b) "Gracibeth"
        21-15-9
         clean and jerk 135#
         ring dips
c) 10:00 light row

Wednesday 11 December 2013

TESTING WEEK
day 2
-----------------------------------------------
a) 3xME chest to bar pull ups. rest 3:00 between sets.
b) row 500m
    10 burpees
    row 400m
    20 burpees
    row 300m
    30 burpees
    row 200m
    40 burpees
    row 100m
    50 burpees
---rest 2:00---
c) 50 toes to bar (for time)
d) 10:00 light airdyne

Tuesday 10 December 2013

TESTING WEEK
day 1
-------------------------------------
a) 1RM snatch (warm up well then get it. no more than 25:00 on this portion).
b) "Diane"
c) 10:00 light row

*sorry no posts Saturday or Sunday. was down competing at ShredFest in Missouri*

Friday 6 December 2013

a) 3x10 front squats (add 10#). rest 1:00.
    3x15 ring push ups. rest 1:30.
b) 4x1 front squat (heavy). rest 2:00.
c) row 1000m
    rest 1:00
    airdyne 10 cals
    rest 1:00
    row 800m
    rest 1:00
    airdyne 20 cals
    rest 1:00
    row 600m
    rest 1:00
    airdyne 30 cals
    rest 1:00
    row 400m
    rest 1:00
    airdyne 40 cals
    rest 1:00
    row 200m
    rest 1:00
    airdyne 50 cals
d) 5 rounds (rest 2:00 between rounds)
      50 double unders
      15 burpees
      10 toes to bar
   

Thursday 5 December 2013

a) 10x1 power clean + 2 hang power cleans. rest 1:30.
b) row 5 x 5:00. rest 2:00 between.
      tempo's- 1st: 2:05/500m
                     2nd: 2:00/500m
                     3rd: 1:55/500m
                     4th: 1:50/500m
                     5th: 1:45/500m
c) 8 rounds
       8 kb swings 80#
       8 box jumps 30"
       8 shoulder to overhead 145#
d) 10:00 airdyne (cool down pace)

Wednesday 4 December 2013

a) 5x3 strict press. rest 1:30.
b) 3x5 bench press. rest 1:30.
c) EMOTM x 12:00
     odd- 15 hand release push ups
    even- 10 alternating pistols
d) airdyne
     :30 hard/:30 light x 20 sets
e) 3 rounds
     5 deadlifts 335#
    10 handstand push ups
    20 wall balls 20#

Tuesday 3 December 2013

all brids- a, c and d.
choose- b or e and f. 

a) 7x1 snatch (%'s- 65, 70, 75, 80, 85, 90, 90+). rest 1:30.
b) 5x1 snatch balance + 2 overhead squats. rest 1:30.
c) 7k row @ Z1 (every 1k, perform 15 ball slams 30#)
d) 5:00 amrap
       12 overhead squats 95#
        8 chest to bar pull ups
    --5:00 rest--
    5:00 amrap
       12 thrusters 95#
        8 ring dips
    --5:00 rest--
    5:00 amrap
       12 power snatch 95#
        8 ghd sit ups
e) 3x10 back squats (add 10#). rest 1:00.
    3x10 strict ring rows (feet at least level with rings). rest 1:30.
f) 4x1 back squat (heavy). rest 2:00. 

Sunday 1 December 2013

60:00 run (moderate-hard, not maximal)
    **last day of the running progression. enjoy the hour!**