Training

Sunday, Dec. 15th 2013
Row 500 + mobility(yoga)
Quadruplet EMOM 16 min
1st odd 5 strict weighted pull-ups @ 20lb
1st even 1 wall walk to 4 hspu
2nd odd 2 MUs into 10 toes through rings
2nd even 40 DUs
Then *Squat Snatch Work 95-185 multiple reps

Monday, Dec. 16th 2013
GHD sit-ups 6 sets x 20 reps = 120 reps
roll-out + mobility(yoga)
Swim 1400 yds working on freestyle and breast stroke
Active REST Day ;)

Tuesday, Dec. 17th 2013
Deadlift 7-7-7-7-7 reps E3MOM
220-330-440-440-440
WOD
AMRAP 6 min = 4 rds + 6 DL
8 Deadlift @ 275
16 Rower sit-ups
24 DUs
REST 3 min
AMRAP 6 min = 4 rds + 7 DL
8 Deadlift @ 225
16 Rower sit-ups
24 DUs

15 min to establish 1RM weighted chest to bar pull-up and 2RM weighted chin over bar pull-up
1 rep C2B pull-up 40-90-95-100
2 rep pull-up 45-70-90-100
WOD
55 Thrusters @ 155 for time: 7:58
*every time you drop the bar do 10 pull-ups: 15/11/10/10/9

Wednesday, Dec. 18th 2013
roll out/ mobility
Bench Press 7-7-7-7-7 reps E3MOM
155-225-295-285-285
Then Bench Press with 70lb Kettlebells attached to bands 3 sets x max reps 8/8/9
WOD
AMRAP 10 min = 3 rds + 5 burpees
20 Kettlebell facing burpees
10 Double kettlebell Overhead squat w/ 35lb kbs
5 Muscle-ups unbroken
Then Accessory/Weakness Work
-Muscle-up into 3 sets x 10 strict ring dips + 10 extra MUs
-Accumulate 2 min L-sit in the rings
-20 toes through rings unbroken
-75 GHD sit-ups

Thursday, Dec. 19th 2013
WOD
"Stout & Sprint DT" 5 rounds for time: 13:12
12 Deadlift @ 205
9 Hang Power Cleans @ 205
6 Push Jerks @ 205
*REST 1 min b/w rounds(4 rds @ 205 and last round @ 185)

WOD
3 Touch N Go Power Snatch EMOM 5 min @ 155
3 Snatch Balance EMOM 5 min @ 155
3 Squat Snatch EMOM 5 min @ 155

Friday, Dec.20th 2013
Roll out/ mobility(yoga)
GHD sit-ups 10 sets x 15 reps = 150 reps
REST DAY ;)