131220 Back Squat

Warm-up:
5 min DROMs
2 rounds of
10 OHS
10 push-ups
12 GHS sit-ups

Strength:
High Bar Back Squat
220# x 3 x 3

Front Rack Barbell Step-ups
85# x 10 x 3

Weighted chin-ups (+12# medball)
5-5-5-5-5

131219 Roadwork

2.5mi run

131218 Bench Press

Warm up:

5 min DROMs

2 rounds of:

10 ohs

10 push-ups

3 pull-ups

Strength:

Bench Press 5's

180# x 5 x 3

High rep set

140# x 10-7-8

Pendlay Rows

140# x 5 x 5

131217 Deadlift

Warm up:
3 min Airdyne
5 min DROMs

Strength:
5 rounds for load and time
15 HSPU's
5 Deadlifts
Score: 17:50 @ 225#

HSPU's began kicking up to wall but it was too slow. After round 1 put knees up on 30" box and performed press ups.

131215 Shoulder Press

Warm up:
5 min DROMs
Burgener warm up

BB Gymnastics
Clean & Jerk work up to 1RM
190#

Strength:
Shoulder Press 3's
135# x 3 x 3

Hi rep
Push Press
135# x 10 x 3

131214 Back Squat

Warm up:
5 min jump rope
5 min DROMs
2 rounds of:
10 squats
10 push ups
10 GHD sit-ups

Strength:
Back Squat 3's
210# x 3 x 3

Barbell Step-ups (Front Rack) @ 24"
85# x 10 x 3

Weighted Chin-ups
12# med ball
5-5-5-3-3

131212 Bench Press

Warm up:
3 min jump rope
5 min DROMs

Strength:
Bench Press 5RM
175#x5x3

Hi rep
135# x 12
135# x 10 x 3

Pendlay Rows
135# x 5 x 5

131211 Deadlift

Warm up:
5 min DROMs

Strength:
Deadlift 3RM
#240

Metcon:
4 rounds for time:
25 Wall ball #20
10 Power Snatch #75
Rest 1 min after each round
Time: 14:55

131210 Active Recovery

2.5 mi run

131209 Shoulder Press

Warm up:
5 min DROMs

Strength:
Shoulder Press 5RM x 3
#125 x 5 x 3

Hi rep sets
#95 x 15; #95 x 7

131208 Back Squat

Warm up:
3 min Airdyne
5 min DROMs
10 overhead squats

Strength:
High Bar Back Squat 3's
#210 x 3 x 3

Metcon:
3 rounds for time of:
15 30" box jumps
12 pull-ups
9 #115 Front Squats
Time: 8:23

131207 Bench Press

Warm up
5 min jump rope
5 min DROMs

Strength
Bench Press 5RM x 2
#175 x 5; #175 x 4

Metcon:
15 min AMRAP of:
400m run
15 GHD sit-ups
15 Wall balls
Score: 3 rounds + 400 + 1GHD

131206 Active Recovery

A.M.
2.5 mi run

P.M.
Barbell technique
Muscle snatch
65 x 5, 75 x 5, 85 x 5, 95 x 5
Muscle clean
95 x 5, 115 x 5, 125 x 5
Power clean
135 x 5, 145 x 5, 155 x 3, 165 x 3

131205 Deadlift

Warm up
3 min jump rope
5 min DROMs

Strength
Deadlift 5RM
235#

Metcon:
5min AMRAP
5 155# power clean
5 burpees
Score: 3 + 4 power cleans

131204 Shoulder Press

Warm-up:
5 min jump rope
5 min DROMs

Strength:
Shoulder Press 5RM
125# x 5 x 2

Metcon:
For time:
4 rounds of:
Run 400m
10 115# push press
10 back extensions
Time: 15:04

131202 Back Squat

Warm up:
5 min Airdyne
5 min DROMs

Strength:
High Bar Back Squat 5RM
#210

Hi rep
Front Squat #135 x 10 x 3

Chin-ups: 3 x 5
GHD Sit-ups: 3 x 15

131201 Bench Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Bench Press 5RM
#175

Hi rep
#125 x 10 x 3

BB Gymnastics
3 rounds of
5 x #75 Drop snatch
5 x #75 Snatch Balance
5 x #75 Overhead squat

131129 Shoulder Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Shoulder Press 5RM
#125

Hi rep
#95 x 10 x 3

Metcon:
5 rounds for working time of:
15 Wallballs #20
10 Pull-ups:
Work:Rest 1:1
Time: ~6:20