Friday January 31st, 2014

   active recovery day   
10 sets: 10 calorie airdyne @ 75-85%
             250m row @ z1
(only rest between exercises is transition time, rest 1:00 between sets)

Thursday January 30th, 2014

   session 1  
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (maintain within :05 on each interval) (walk rest 2:00)
c) 5:00 row @ cool down pace

   session 2   
a) 3 rounds (not for time)
     1) 10 deficit (2") handstand push ups (5 strict + 5 kipping)
     2) 10 ghd sit ups
     3) 10 alternating weighted pistols 35#
b) 3x8 back squats (same weight as last week) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) 3 rounds
     1) 10 ground to overhead 185#
     2) 20 ghd sit ups
    -then, after no rest-
    21-15-9
     1) handstand push ups
     2) overhead squats 115#

Wednesday January 29th, 2014

a) 3 rounds (not for time)
      1) 10 db push press 40#
      2) 10 ring dips
      3) 10 hip extensions
b) 10:00 to work to a heavy push jerk (from rack)
c) 12:00 amrap
      1) 15 box jumps 24"
      2) 12 chest to bar pull ups
      3) 9 deadlifts 185#
    -3:00 break-
     8:00 amrap
      1) 12 box jumps 24"
      2) 9 chest to bar pull ups
      3) 6 deadlifts 205#
    -2:00 break-
     4:00 amrap
      1) 9 box jumps 24"
      2) 6 chest to bar pull ups
      3) 3 deadlifts 225#

Tuesday January 28th, 2014

   session 1   
5x1000m row (walk rest 2:00)  
(use the same paces as last week)

   session 2   
EMOTM x 10:00
   20 double unders + 2 tNg snatches (@ 85% of 2rm)
rest 5:00
10:00 amrap
   50 wall balls (buy-in)
   then, amrap:
   12 toes to bar
    9 burpees to 6"
    6 power snatch 115#
rest 5:00 
EMOTM x 10:00
   20 double unders + 2 tNg power clean (@ 80% of 1rm power clean)

Friday January 24th, 2014

10 sets (only rest between exercises is the time it takes to switch)
   AD 15 calories @ z1 + row 250m @ z1

Thursday January 23rd, 2014

    session 1    
10x30 calorie airdyne @ 90-95% (walk rest 2:00)

    session 2    
a) 3 rounds (not for time)
      1) 10 chest to bar pull ups
      2) 10 hip extensions
      3) 10 kb ohs 53# (5 each arm)
b) 3x8 back squats (add 10# from previous 2 weeks) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) perform with a 30:00 running clock
     1) 00:00-10:00
           3 rounds- 20 deadlifts 185# + 10 toes to bar
     2) 10:00-20:00
           5:00 amrap- 30 double unders + 10 alternating db snatch 70#
     3) 20:00-30:00
           3 rounds- 20 overhead squats 95# + 10 burpees

Wednesday January 22nd, 2014

a) 3 sets (not for time)
      1) 10 toes to bar
      2) 10 alternating pistols
      3) 10 db push press 40#
b) 10:00 to work up to a heavy squat clean thruster (not maximal)
c) 4:00 amrap, 2:00 break, 6:00 amrap, 2:00 break, complete
      500m row
      10 power clean 155#
      20 handstand push ups
      30 ghd sit ups
      40 kb swings 53#
      50 wall balls 20#