3/5-11/13

3/5/13
REST

3/6/13
A) Every 3:00 for 15:00- 15 burpees and 1 gasser (sprint)
B) EMOM- ascending ladder of strict pull-ups until you can no longer perform the number of pull-ups in the minute without dropping from the bar 
C) 9x3 DE floor press w/ 3x60% (175), 3x65% (185), 3x70% (195)
D) 15min handstands tuck-up on ring work and rack position work
E) 2x20sec L-sit+2x20sec L-hang on rings

A) 1:11, 1:09, 1:11, 1:12, 1:13
B) 9rds+8reps

3/7/13
REST

3/8/13
A) 3RM goodmorning
B) Open WOD 13.1
C) 3x12 banded leg curls

A) 295
B) 169 reps

3/9/13
REST

3/10/13
A) For time: 100 HSPUs, 100 hand release push-ups, 100 hollow rocks w/ a run down and up 3 flights of stairs EMOM

A) 27:58

3/11/13
A) 12x2 DE back squat w/ 60% (245)+40lbs chains
B) 15min clean and jerk work
C) For time: 20 front squats w/ 205, 30 box jumps @30", 40 KB swings w/ 2 pood, 50 wall-balls
D) 4rds- 10 hang muscle snatches w/ 40lbs DBs, 30sec rest, 30 unbroken butterfly pull-ups, 2min rest
E) 3x20 GHD sit-ups w/ 1min rest

C) 7:05

2/24-3/4/13

2/24/13
REST

2/25/13
A) 12x2 DE front squats w/ 50% (165)+60lbs chains
B) 3x15 DB muscle clean and quarter press
C) 2x2min plank with feet elevated
D) Every 2:00 for 10:00- 5 cleans
E) Open WOD 12.2

B) 55, 50, 50
D) 185, 205, 215, 225, 185
E) 78 reps

2/26/13
Warm-up: 200m freestyle
A) EMOM(20)- 25m freestyle AFAP
B) 5x25m underwater swims
C) 1) 3x10 kb windmills (5 each arm) w/ 1.5 pood
     2) 3x10 kb turkish get-ups (5 each arm) w/ 1.5 pood

2/27/13
A) 100m handstand walk practice
B) 3RM floor press
C) 5-3-1-5-3-1 weighted ring dips
D) 1) 3x5 weighted strict pull-ups w/ 40lbs vest
     2) 3x12 band pull-aparts
E) 5rds- 15 box jump-overs @20", 15 toes-to-bars, MAX rep strict HSPUs, 1min rest
F) 100 back-pack sit-ups

B) 255
C) 40, 65, 101, 65, 76, 112 
E) 1:49/20, 1:48/14, 1:54/12, 1:58/9, 1:53/7

2/28/13
REST

3/1/13
REST

3/2/13
A) 9x3 DE clean-grip deadlifts w/ 50%x3 (225), 55%x3 (245), 60%x3 (275)
B) 1RM hang power clean
C) Lumberjack 20

B) 265
C) 19:37

3/3/13
REST

3/4/13
A) 5x1 full snatch+1 snatch balance
B) 3RM lb/ws back squat
C) Arnie

A) 155, 185, 205, 215, 225
B) 375
C) 27:26

2/18-23/13

2/18/23
A) 1RM front squat
     -3min rest
     MAX rep front squat w/ 80% in 30sec
B) 3x10 alternating DB step-ups
C) Core: 1) 3x20 landmind twists w/ 35
               2) 3x15 banded leg curls
               3) 3x20 weighted back extensions w/ 25
D) 7x1 power snatch+1 hang snatch
E) 15min AMRAP- 10 KB swings w/ 2 pood, 10 box jumps @24", 10 ring dips

A) 325/8
B) 60, 60, 60
D) 195
E) 12rds+10 box jumps

2/19/13
Warm-up: 150m freestyle/breast @60%
A) E(2:00)O(2:00)- 100m freestyle
B) 5min continuous swim w/ different stroke every 50m
C) 4x25m underwater swims, 2xMAX distance underwater swims

2/20/13
A) 9x3 DE strict press w/ 60% (115)
B) 7rds- 7 push jerks w/ 155, 7 C2B pull-ups, 7 burpees
C) 3x10 skull crushers
D) 7x10 supine ring rows w/ 1min rest between

B) 7:52
C) 95, 105, 110

2/21/13
REST

2/22/13
A) 40min AMRAP- 3 unbroken ring MUs, 12 unbroken toes-through-rings, 24 air squats, 300m run

A) 9rds+12 unbroken toes-through-rings

2/23/13
A) 8x1 clean grip deadlift
B) 1) 4x10 double leg power runner+20 alternating leg power runner
     2) 4x12 weighted glute-ham raises w/ 25
C) 4x5 L-sit pull-ups

A) 435

2/10-12/13

2/10/13
REST

2/11/13
Warm-up: Fish Game on rower
A) 12x2 DE low box squat w/ 50% (185)+60lbs chains
B) 3rds- 3 bar MUs, 10 pistols, 20 hollow rocks
     -5min rest
     3rds- 5 ring MUs, 10 pistols, 20 superman rocks
C) EMOM(5) power snatch w/ 80% (185)
D) EMOM(5) snatch w/ 80% (185)
E) For time: 15 thrusters w/ 135, 200m run, 20 thrusters w/ 95, 400m run, 30 thrusters w/ 65, 800m run

E) 9:01

2/12/13
REST

2/6-9/13

2/6/13
Warm-up: EMOM(5)- 4 chest-to-ring pull-ups, 8 KB swings w/ 2 pood
A) 5x3 power cleans w/ 50% (145)+40lbs chains
B) 5x10 power shrugs w/ 110% (315)
C) 12min AMRAP- 10 walking lungs w/ 225lbs on back, 4 ground-to-shoulders w/ 185lbs atlas stone, 14m handstand walk
D) For time: 25 burpees, 25 box jumps @20", 200 single jump ropes w/ 100m run every 2min
     -3min rest
     For time: 50 kipping pull-ups

C) 3rds+1 ground-to-shoulder
D) 3:18/2:01

2/7/13
REST

2/8/13
A) 5x3 skin-the cats w/ 3sec pause and pike up to inverted
B) "Filthy Fifty"

B) 17:37

2/9/13
Warm-up: General mobility and light cleans
A) 10x1 clean and jerk @80% (225)
B) 1RM sumo deadlift
C) EMOM- Split jerk starting at 135 and adding 20lbs every minute
    -5min rest
    Increase final weight by 10lbs for a single attempt
D) 3x12 hamstring curls w/ 50-55lbs
E) 3x20 sit-ups w/ 40lbs atlas stone
F) For time: 100 Russian KB swings w/ 2 pood

B) 435
C) 275/285
F) 2:29

2/4-5/13

2/4/13
Warm-up: Fish Game on rower
A) E(30)for(5)- max height stair jump
B) 5RM LOW box squat
C) 10min bar MU practice
D) EMOM(15)- heavy snatch
E) 3xMAX rep deficit HSPUs w/ 1min rest between (ear height)
F) 3rds- 10 overhead squats w/ 135, 50 double-unders
   -2min REST
    30 burpees for time

B) 315
D) 135, 155, 165, 175, 185x3, 195x3, 205x2, 215x3 (F)
E) 6/4/3
F) 3:00/1:04

2/5/13
Warm-up: 800m run
A) "Cindy"@90%

A) 25rds

1/25-27/13

1/25/13
Warm-up: 3min 2 pood KB work
A) 3RM deadlift
B) "Fran": 21-15-9
                  Thrusters w/ 95lbs
                  Pull-ups
C) 2x50 curls w/ 45lbs axle *Got nothing on Derek Poundstone (Poundstone Curls)

A) 455 *Ugly rounded upper back! Need to put in a little more accessory work for bracing my torso under HEAVY loads.
B) 2:34

1/26/13
REST

1/27/13
Played the "Fish Game" on the rower HAHA!

1/22-24/13

1/22/13
A) Row: Every :30 for 6:00 row 125m, 3min rest, every :30 for 4:00 row 125m, 2min rest, every :30 for 2:00 row 125m
Climb trees, play racquetball, and did a little partner "Grace" with an approx. 100lbs natural stone (back-and-forth for 15 reps each=30 total)

1/23/13
Warm-up: 3rds- 1 wall climb+10 shoulder touches, 5 burpee pull-ups
A) 9x3 DE axle bench press w/ 50% (145)+40lbs chains
B) 5x2 push press HEAVY (power clean from the ground)
C) 7min AMRAP- ascending ladder of hang power cleans w/ 185 and KIPPING HSPUs
     Ex: 1 hang power clean, 1 HSPU, 2 HPC, 2 HSPU, 3 HPC, 3 HSPU.... (for total reps)
D) 1) 3x15sec L-sit on parallettes
     2) 3x15 strict one arm rows w/ 2 pood KB (each arm)

B) 185, 205, 215, 225, 235
C) 76 reps

1/24/13
Warm-up: 500m strapless row
A) "Jerry"- 1mile run, 2k row, 1mile run

A) 21:16 (first mile was 6:10 and 2,000m row was 7:20 so do the math plus about :20 of transition time so do the math...)

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

12/30/12-1/2/13

12/30/12
A) 2 mile trail run TT
B) 4rds w/ 3min rest between- 20yd monkey bar, 10yd parrellete walk (going up and down on this awesome apparatus)

A) 13:06

12/31/12
A) 4 mile run 
B) Every 45sec x 9 sets- back squat 60% (235)x3, 70% (275)x3, 80% (315)x3
C) 2RM hang power clean
D) 3x10 TnG power cleans w/ 135 & 1min rest between
E) 3x15 DB romanian deadlifts
F) Core circuit- 1x20sec L-sit, 30sec hollow body hold, 40sec superman

A) 29:02 *in the COLD and rain!
C) 235 
E) 100s, 105s, 110s

1/1/13
REST

1/2/13
A) 20min straight grip MU work
B) 3RM strict press w/ axle bar
C) 3x10 ring press-outs
D) 4rds- 12 hang muscle snatch w/ 40lbs DBs, 9 deadlifts w/ 275lbs axle, 40 double-unders, 300m run

B) 170
D) 11:10

12/17-19/12

12/17/12
Warm-up: Band Mobility
A) 10x2 DE box squat w/ 60% (255)
B) 1RM clean and jerk

B) 275lbs

12/18/12
REST

12/19/12
Warm-up: E(30)O(30)- 6 burpees
A) 5RM close-grip bench press
B) 3x10 barbell skull crushers
C) For time: 21 hang DB cleans w/ 40lbs, 21 ring dips, 20yd backward sled pull w/ 200lbs, 15 DB hang cleans, 15 ring dips, 20yd backward sled drag, 9 DB hang cleans, 9 ring dips

A) 215
B) 75, 85, 95
C) 5:13

12/10-14/12

I'm back to a more regimented strength template now but, with it being crunched down to three days of the week now instead of four, I have more time to sprinkle in a ton of other components of fitness such as movnat, parkour, endurance, etc. Here's a little taste.

12/10/12
Warm-up: 15 leg swings forward and backward (each leg), 15 lateral legs swings (each leg), 20 slow air squats
A) 2RM box squat
B) 3x12 banded leg curls
C) 3x15 cable crunches w/ 20sec hollow body hold immediately after each set and 2min rest between
D) 7x3 postion snatch HEAVY
E) For time- 30 overhead squats w/ 95lbs, 7 MUs, 20 overhead squats, 5 MUs

A) 375
D) 135, 155, 175, 185, 155, 155, 135
E) Don't want to talk about it.... (my muscle-ups need some major work)

12/11/12
A) 2x3 rounds- movnat tree circuit w/ 5min rest between attempts (beat my first set by a whole minute)
B) Climbing free play
C) 15min continuous run partitioned in 3min increments:
The first 2min- run @60-70%
The last 1min- run @80-90%

A) 4:00/2:57
C) 2.10 miles total

12/12/12
Warm-up: 800m run, 2x10 rotator cuff raises w/ 12lbs (each arm), 20 C2D push-ups slow
A) 9x3 DE close-grip bench press w/ 50% (135)+40-50lbs of chains
B) 4x8 DB incline bench press w/ 10 strict pull-ups performed immediately after each set and w/ 2min rest between sets following pull-ups
C) From the ground (power clean; keep in rack position w/ no drops)- 5x1 push press+2 power jerks+3 split jerks
D) 3x10 pendlay rows

B) 70, 75, 75, 70
C) 135, 155, 185, 205, 225
D) 135, 155, 165

12/13/12
Warm-up: 400m run @60-80%, then 4rds- 10 lateral hurdle pass-unders @36", 10 lateral hurdle step-overs @32"
A) 8x4 corner cone drill
B) 4xNFL combine shuttle (5-10-5)
C) 5x5yd sprints, 5yd back pedal, 10yd sprint, 10yd back pedal, 20yd all-out sprint to finish

12/14/12
REST

12/2-3/12

12/2/12
REST

12/3/12
Warm-up: 3 rounds- 6 KB snatches w/ 2 pood (3 each arm), 4 front squats w/ 135, 2 false-grip muscle-ups
A) 7x3 high hang cleans+split jerk AHAP
B) 12min AMRAP- 400m run, 5 deadlifts w/ 385lbs
C) 2x1min hollow body hold

A) 225
B) 5 rounds+5 deadlifts

11/28/12-12/1/12

11/28/12
REST

11/29/12
Warm-up: 2min wall-sit, 500m row
A) 1RM back squat
B) EMOM(10)- 1 front squat w/ 90% (295)
C) 5rds- 2 tire flips w/ 600lbs and 50yd sprint w/ 2min rest between

A) 395
C) :37, :34, :32, :26, :25

11/30/12
A) 20min AMRAP @80%- 10 hollow rocks, 10 goblet squats w/ 1 pood KB, 10 KB around the worlds (5 each side), 4 burpee+crawl under 18" beam, 10sec skin-the-cat hold, 20 sledgehammer strikes (10 each side)

A) 7 rounds

12/1/12
Warm-up: 500m row, 20 push-ups
A) 5x1 hang power snatch+1 hang snatch 
B) 5x1 full snatch w/ 80% (185)
C) 3x8 DB bench press
D) EMOM(10)- 3 MUs and 10 box jumps to 24" (first 5 rounds were bar MUs and last 5 rounds were ring MUs)

A) 175
B) 80s, 90s, 95s

11/26-27/12

11/26/12
24hr FAST & REST
*After a long Thanksgiving break worth of eating poorly and highly sedentary behavior, Monday gave me a day to attempt to restart my digestive tract and get back to my paleo eating habits. Along with this revelation, I also will be backing off of the enormous amount of strength work that I've been doing lately and focus more so on a holistic approach to fitness that better translates to overall skill development, athleticism, explosiveness, and adaptability to the outdoors. For the next couple of weeks, I will be working out based largely off of listening to my own body on a daily basis. I miss rock climbing, swimming, moving odd objects, etc. and it's more than due time to incorporate these aspects of fitness back into my training. This being said, I will still be following a semi-structured strength program.

                                         ^(This is so awesome!)

11/27/12
A) For time: 10 to 1 strict pull-ups and 1 to 10 handstand push-ups between sets of pull-ups (5 burpee penalty for every time you either fall from the pull-up bar during any given set or come off of the wall during handstand push-ups)
B) 2RM snatch grip deadlift
C) 5x5 push jerk (clean from ground)
D) 10min bar muscle-up practice

A) 11:48 *The point of this workout was to go unbroken on as many sets as possible. I dropped from the pull-up bar twice and went completely unbroken on the handstand push-ups, leaving me with ten burpees immediately after the workout.
B) 365
C) 245

11/14-20/12

11/14/12
Warm-up: 3rds- 5 burpees, 20m bunny hop, 20m monster walk (wide/deep walking lunge)
A) 7x3 clean and jerks w/ 60-80% (135-225)
B) 5x1 clean grip power snatch
C) 21-15-9: power snatch w/ 95lbs & sledge hammer strikes
D) Core work: 1min hollow hold, 1min superman hold, 1min plank hold

B) 165
C) 4:25

11/15/12
A) 30min row for distance
B) 10min false-grip MU & tuck-up to HSPU practice on rings
C) 3rds w/ 1min rest between- 1min static overhead hold w/ 45lbs bumper plate, 1min MAX rep burpees, 1min MAX rep alternating jump lunges
D) MAX distance farmers walk with pinch grip on top of the 45lbs bumpers in each hand

A) 7,715m *rowed sub 2:00m/500m pace for the first 20min & again the last 5min
C) 88-82-80=250 total reps

11/16/12
REST

11/17/12
REST

11/18/12
REST

11/19/12
Warm-up: 3rds- 10 russian swings w/ 2 pood KB, 5 american swings w/ 2 pood KB
-then 20 squats, 20 lunges
A) 2RM front squat
B) 5x1 power snatch+1 hang squat snatch+1 high-hang squat snatch+1 full snatch
C) 1x5 full snatch w/ 80% (185)
D) For time: 20 alternating TGUs w/ 2 pood KB
-2min rest
100 double-unders for time

A) 315
B) 175
D) 6:10/0:55 *double-unders were unbroken

11/20/12
2+ hours of playing volleyball and racquetball

11/7-13/12

11/7/12
Warm-up: 800m run, 20 box squats with empty barbell
A) 12x2 DE high bar/close stance box squat w/ 50% (205)+chains
B) 4x6 zercher squat
C) 1) 3x20 supermans, 2) 3x20 oblique crunches w/ 80lbs DB each side
D) 7xpower snatch+full snatch w/ 60-80% (135-185)
E) 100 unbroken Russian KB swings w/ 2 pood

B) 135, 225, 275, 315

11/8/12
REST

11/9/12
Warm-up: 5min AMRAP- 250m row, 3 caterpillar walks
A) 10x3 DE close-grip bench w/ 50% (135)+chains
B) 5x3 strict press w/ DBs
C) 3x8 bent over rows w/ reverse grip
D) 2x15 C2B pull-ups w/ 1min rest between
-1min rest
2x20 kipping pull-ups w/ 1min rest between
-5min rest
1xMAX rep strict pull-ups

B) 65, 70, 75, 75, 70
C) 185, 185, 185
D) 8

11/10/12
REST

11/11/12
A) Run half marathon

A) 1:57 *I'm very proud of my dad for completing his first half marathon and I'm glad I survived!

11/12/12
REST

11/13/12
Warm-up: 1000m row, 20 push-ups, 20 air squats, 20 walking lunges
A) 50 box squats with empty barbell+chains (used different stances throughout)
B) 5RM sumo deadlifts
C) For time: 5rds of Cindy(5 pull-ups, 10 push-ups, 15 air squats)+5rds of Mary (5 HSPUs, 10 pistols, 15 pull-ups)
D) 50 T2Bs

B) 405 
C) 9:35

11/2-6/12

11/2/12
REST

11/3/12
Warm-up: 500m strapless row, 400m run, 20 walking lunges, 20 air squats
A) 1RM high bar/close stance back squat
B) 5x2 position clean+jerk
C) 3x15 banded leg curls (each leg)
D) 3x15 hanging knee raises (last set was hanging straight leg raises)

A) 405
B) 245

11/4/12
REST

11/5/12
Warm-up: DB shoulder complex (10 front raises, 10 lateral raises, 10 rear raises), 5 caterpillar walks, 10 push-ups
A) Close-grip bench press- 85% (230)x5, 90% (245)x3, 100% (270)x1
B) 2x10 french presses with tricep bar
C) 1x20 banded tricep push-downs
D) 3RM weighted pull-up
E) 4x5 weighted pull-ups w/ 50% (different grips)
F) Death by MUs w/ 10min cap- subtract the # of minutes left from 10 and multiply by 5 burpee penalty performed immediately afterwards
-rest 5min
Death by MUs w/ 10min cap- subtract the # of minutes left from 10 and multiply by 3 wall climb penalty performed immediately afterwards
-rest 5min
3x150yd hill sprint w/ rest being the time it takes to walk back to start line
(record total # of MUs and time on sprints)

D) 55
F) MUs- 46, Sprint Times- :20, :22, :21

11/6/12
REST

10/30/12-11/1/12

10/30/12
REST

10/31/12
Warm-up: 10min agility ladder drills
A) 10x2 DE high bar/close stance box squat w/ 50% (210)+bands (80+lbs at top)
B) 5x6 wide stance goodmornings
C) 1) 3x12 spread eagle sit-ups w/ 10lbs plate
     2) 3x20 superman rocks
D) 3rds-10 deadlifts w/ 315, 50 double-unders
E) Back lever progressions

B) 135, 185, 205, 225, 245
D) 3:04 *I could definitely tell that the strength programming has been paying off as far as bar speed and trunk stability were concerned in the deadlifts. I've never moved 315 so efficiently in my life!

11/1/12
Warm-up: play the "fish game" on the rowers, then 2rds- 10 rotator cuff raises (each arm), 10 slow dips
A) 8x3 DE close grip bench w/ 55-60% (155-165)+bands (30lbs at top)
B) 4x8 seated DB press w/ no back support
C) 1xMAX rep strict chest-to-bar pull-ups
D) 2x10, 2x20, 1x30 shoulder touches
E) One INTENSE game of racquetball!

B) 55, 60, 60, 60
C) 7 *need to work pull-ups A LOT more