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