Jan 19th- Jan 27th, 2015

Jan-19
*AM active recovery if needed based on stress/fatigue from weekend*
A. Squat Clean - 12-15 singles @ 60-65%; rest as needed (mechancis, technique, consistency work)
B. HB Back Squat NO TEMPO - 5 x 1; rest 3min (build, tough single for the day)
C. Strict CTB Pull-up - 50 reps for time
D1. GH Raise - 4 x 4-8; rest 60sec (not sure what your capacity is on these...use assistance if needed)
D2. DB 1arm Elbowing Row @31x1 - 4 x 6-8; rest as needed b/t arms + 60sec
+
Gymnastics Based Core Circuit - 20min
Including: Hollow Rocks, Arch Rocks, Planks, Crawling, L-sits    

NOTES: did not receive mail this monday

Jan-20
10min AMRAP @ 85-90% HRmax (use 220 minus age formula to preduct HRmax)
60sec AD
15 Wallball @ 20#
10 Burpees
60sec Row
15 KB Swings @ 53#
10 Box Jumps
Rest 3min
x3    

NOTES: emailed you heart rate and rounds/10min

Jan-21
A. Power Snatch - 12-15 singles @ 60-65%; rest as needed (mechanics, technique, consistency work)
B. Bnk Snatch Grip Push Press - 5 x 1; rest as needed (build to 1RM)
C. DB 2arm Neutral Grip Press - 5 x 3; rest 2min (heavy)
D. Russian KB Swing - 5 x 20 UB reps @ 2pood++ (if you have 80-90# KB's use that)
+
15-12-9-6-3
Deadlift @ 255#
Kipping HSPU    

NOTES:

A-#165 x15 clean pretty singles 

B- #235

C-# 60 fought that last rep last 2 sets

D-#90

Wod- 6:13 @275(reasons why I can't count in email) hspu need work very slow/falling off of wall. Regional standards 24x34 box 

Jan-22
60min choice cyclical @ Z1 (55-75% of HRmax)    

Jan-23
A. Front Squat - 4 x 2; rest 3min (build)
B. Muscle-up - 3 x 3.3.3; rest 20sec + 2min
C. BB Pendlay Row - 4 x 6; rest 2min (heavy across)
+
15 UB CTB PU
20 UB Front Rack Walking Lunges @ 135#
Rest 3min
x3-4    

NOTES:

A-265-285-305-325

B- easy reps

C- 185

Wod:

R1- :49

R2- :48

R3- :49

R4- :51

Jan-24
A. Split Jerk (blocks) - 12 perfect singles @ 60-65%; rest as needed
B. Strict HSPU - 10 UB sets of 3 NOT for time (perfect reps, get film & send)
C. Wtd. Rings Push-up @32x1 - 5 x 5-6 TOUGH reps 
D. Wall-facing HS Hold - 4 x 60sec UB; rest as needed b/t
+
60sec Airdyne @ 100% HRmax (but not 100% effort...)
Rest 30sec
x3
Rest 3min
...
60sec Row @ 100% HRmax
Rest 30sec
x3
Rest 3min
...
60sec Ski Erg @ 100% HRmax
Rest 30sec
x3    

A- 205# triplets and 3 singles 15 total

B- 3x10 Kipping could only do 1 strict hspu

C- did weighted ring dips with 55. Read ring dips need glasses....

D-unbroken.

Wod- emailed heart rate and cal/meters

Jan-25
Rest

Jan-26
A. Squat Clean - 12-15 singles @ 65-70%; rest as needed (mechancis, technique, consistency work)
B. HB Back Squat - 5 x 2.2; rest 30sec + 3min (build to max of the complex)
C. Wtd PRONE GRIP Pull-up - build to 1RM; rest as needed
D1. GH Raise - 4 x 4-8; rest 60sec (not sure what your capacity is on these...use assistance if needed)
D2. DB 1arm Elbowing Row @31x1 - 4 x 6; rest as needed b/t arms + 60sec
+
Gymnastics Based Core Circuit - 20min
Including: Hollow Rocks, Arch Rocks, Planks, Crawling, L-sits    

A- 15 reps at #225

B- 295-315-335-355-365

C- #125

D1- used 45 on each side 4x8

D2- #70 across

Jan-27
15min AMRAP @ 85% HRmax
15 KB Swings @ 53#
30cals Airdyne (AB = 60sec)
45 Double-unders
Rest 3min
x2                    

NOTES: emailed you HR and rounds/ 15min amrap