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