Wednesday January 8th, 2014

    session 1    
tabata airdyne x 4 sets (rest 5:00 between sets)
  (score- total calories each round)

    session 2    
a) emotm x 10:00
     odd- 15 kb swings 70#
    even- 12 alternating pistols
b) 10 rounds
     15 wall balls 20#
      9 lateral stick jumps 24"
      3 power snatch 165#
  (10:00 rest) 
c) 7:00 amrap
      8 db thrusters 40#
      8 handstand push ups (4" deficit)

Tuesday January 7th, 2014

    session 1    
10 x 500m row (2:00 rest between)
  @ 1:47, 1:46, 1:45, 1:44, 1:43, 1:42, 1:41, 1:41, 1:40, 1:40

    session 2    
a) emotm power snatch x 15:00
      minutes 1-5- 135# x 6
      minutes 6-10- 155# x 4
      minutes 11-15- 185# x 1 (every :30)
b) muscle up work
c) 6:00 amrap
     5 power cleans 155#
     7 toes to bar
     9 box jumps
   (6:00 rest)
d) 6:00 amrap
     5 burpees to 6" target
     7 chest to bar pull ups
     9 shoulder to overhead 135#
   (6:00 rest)
e) 6:00 amrap
     5 overhead squats 155#
     7 hand release push ups
     9 deadlifts 155#

Sunday January 5th, 2014

    session 1    
35:00 row for meters (goal is to beat last week's score)

    session 2    
a) emotm ladder- power clean + hang power clean + jerk
       (start @ 185# and go up 10# each minute until failure)
b) muscle up work
c) 21-15-9
       squat cleans 135#
       handstand push ups

Saturday January 4th, 2014

   session 1    
a) 3x3 front squats (10# heavier from 2 weeks ago) (rest 1:30)
b) 3x1 front squats (rest 1:30)
c) emotm snatch ladder- 2 tNg, starting @ 115# (add 10# per minute until failure)

   session 2    
12:00 amrap
   100 wall balls
    50 chest to bar pull ups
    50 alternating db snatch 70#
(rest 10:00)
6:00 ascending ladder (3-3/6-6/9-9/etc)
    overhead squats 115#
    ring dips 

Friday January 3rd, 2014

   session 1   

every 2:00 x 15 sets 

  250m row + 10 ball slams (40#) (or 10 plate slams 45#)

(rows should be progressive. use first few sets as a warm up, then work up to a decently hard pace for last couple of sets)

   session 2   

a) emotm x 10:00- 3 tNg deadlifts 

       @ 205, 225, 245, 265, 285, 305, 325, 345, 365, 385

b) 5 rounds (rest 1:1)

round 1- 9 bar facing burpees, 12 thrusters 95#, 15 toes to bar, 18 deadlifts 155#, 21 box jumps 24"     round 2- 9 thrusters 95#, 12 toes to bar, 15 deadlifts 155#, 18 box jumps 24", 21 bar facing burpees

round 3- 9 toes to bar, 12 deadlifts 155#, 15 box jumps 24", 18 bar facing burpees, 21 thrusters 95#

round 4- 9 deadlifts 155#, 12 box jumps 24", 15 bar facing burpees, 18 thrusters 95#, 21 toes to bar

round 5- 9 box jumps 24", 12 bar facing burpees, 15 thrusters 95#, 18 toes to bar, 21 deadlifts 155#

c) tabata airdyne x 2 sets (rest 5:00 between sets)

Thursday January 2nd, 2014

  session 1   
row 9k @ z1 pace

   session 2    
a) 2x2 strict press (rest 1:30)
    2x1 strict press (rest 1:30)
b) 2x2 push press (rest 1:30)
    2x1 push press (rest 1:30)
c) 5x1 clean (add 10# each set from 2 weeks ago) (rest 1:00)
d) 5 rounds
      10 power snatch 115#
      40 double unders
e) 20 man makers 40#, for time (5:00 after part d)

Wednesday January 1st, 2014

and we are back after a wonderful vacation back home...

a) airdyne- :30 sprint, :30 light x 30 sets
b) 3x5 back squats (10# heavier on each set from 2 weeks ago) (rest 1:30)
c) 3x1 back squats (rest 1:30)
d) emotm x 12:00
     odd- 15 ghd sit ups
    even- 15 wall balls 25#
e) 8:00 ascending ladder (2/2-4/4-6/6-etc)
     clean and jerk 135#
     parallette handstand push ups (5" deficit)

#tb33