1/13-21/13

1/13/13
Warm-up: Arm circles, legs swings, 500m row
A) EMOM- start at 50% of 1RM clean and PUSH jerk and add 10lbs every minute (must POWER clean from the ground each rep)
B) 3x20 KB windmills w/ 1.5 pood (10 each side)
C) 4rds- 30sec hollow body hold, 400m run, 20 KB swings w/ 1.5 pood w/ 1 minute rest between

A) 145 (START), 245 (END)
C) 2:34, 2:34, 2:39, 2:41

1/14/13
Warm-up: Rock climb, hip and ankle mobility
A) 10x2 DE front squats w/ 50lbs chains: 4x2@50% (165), 4x2@55% (180), 2x2@60% (195)
B) 10min speed ladder work
C) 1) 3x15 banded leg curls (light band)
     2) 3x250m row@70-80%
D) EMOM(20)- 5 hang snatches w/ 60% (135) on odd minutes, 3 MUs on even minutes

1/15/13
REST

1/16/13
A) 3RM bench press w/ axle
B) EMOM(7)- high hang clean w/ 80% (225)
     -1min REST
     EMOM(7)- clean and split jerk w/ 80% (225)
C) 3rds- 20 strict HSPUs, 30 GHD sit-ups, 100m walk w/ 185lbs barbell on back (clean from the ground)
D) For time: 1 15' rope climb, 2 alternating pistols, 1 rope climb, 4 pistols, 1 rope climb, 6 pistols, 1 rope climb, 8 pistols, 1 rope climb, 10 pistols, 1 rope climb, 12 pistols, 1 rope climb, 14 pistols, 1 rope climb, 16 pistols, 1 rope climb, 18 pistols, 1 rope climb, 20 pistols

A) 255
C) 17:21
D) 13:33 *pistols were SLOW toward the end and the rope was falling apart at the bottom

1/17/13
Warm-up: 200m freestyle swim@80%
A) EMOM(10)- 25m freestyle FAST
Cool-down: 100m breast stroke@80%, 100m side stroke@80%
B) Play racquetball for an hour
C) MovNat tree circuits and high jump and roll practice

A) :19-:21

1/18/13
Warm-up: 5min jump rope variations
A) 12x2 DE deadlifts on 4" raised platform- 4x50% (245), 4x55% (275), 4x60% (295)
B) 10min snatch singles
C) 3rds- 20 wall-balls, 20 butterfly pull-ups

B) 205
C) *don't remember time but was too SLOW!

1/19/13
REST

1/20/13
REST

1/21/13
Warm-up: 5min AMRAP- 6 KB swings w/ 2 pood, 9 box jumps @20", 12 double-unders
A) 1RM back squat
B) 5x5 TnG cleans HEAVY
C) 3rds- 15 squat snatches w/ 1 pood KB (right arm), 15 GHD sit-ups, 15 squat snatches w/ 1 pood KB (left arm), 15 T2Bs
D) 3x10 glute-ham raises w/ 1min rest between

A) 385
B) 135, 185, 205 (F), 205, 215
C) 10:22