1/25/-1/31

MONDAY AM
A. Back Squat @ 30X1, 4 x 4 reps, rest 2 min **start mod and build off feel since first week with BSQ’s  105, 110, 115, 120
B. Double KB Front Squats @ 33X1, 3 x 8-10 reps, rest 90 sec b/w sets 26,26,33
+
3 sets @ high effort
Run 400m
12 Wall Ball, 14#
3 Kipping pull Ups
rest 2 min


MONDAY PM
3.5 mile easy run 8:40 pace




TUESDAY AM
A1. Assisted Pull Up on barbell in rack w/ heels on ground @ 4040, 5 x 4-5 reps, rest 30 sec **bend knees, put PVC pipe in lap to ensure staying upright throughout movement
A2. Pendlay Rows @ 2020, 5 x 6-8 reps, rest 30 sec 55,55,55,65,65#
A3. Pronated BB Bicep Curls, 5 x 12-15, rest 60 sec 35#
+
7 Power Clean, 55# + 20 sec Bike Max effort, rest 2:30 x 5 switched to 65# for last 3
+
Easy 10 min Run cool down (raining, biked for 10 mins)


TUESDAY PM
60 min bike


WEDNESDAY EARLY AM
60 min swim



WEDNESDAY AM
A1. Bar Dips @ 22X1, 5 x 3-4 reps, rest 30 sec **focus on depth and pause at bottom
A2. Ring Rows feet Elevated @ 3011, 5 x 4-6 reps, rest 30 sec **add plate on stomach if possible
A3. Front Rack Reverse Lunges, 5 x 10/leg,, rest 2 min
+
10 min Aerobic Run Warm Up easy pace
+
Run 400m @ high effort, rest 60 sec x 5
rest 4 min
Run 800m @ same pace as last week, rest 60 sec x 3


THURSDAY AM
A1. WTD Negative Pull Up @ 50A0, 4 x 3-5 reps, rest 30 sec **heavier than last week
A2. Incline Bench Press @ 22X2, 4 x 3-5 rep, rest 2 min
+
4 sets @ high effort
Row 400m
10 Sumo DL High Pull, 55#
10 Box Jumps, 20”
10 Push Press, 55#
3 Pull Ups
10 V-Ups
rest 3 min b/w sets


THURSDAY PM
60 min bike
30 min brick run


FRIDAY
Run 6 miles
rest/walk 10 min
Run 4 miles


FRIDAY PM
30 min swim


SATURDAY AM
2 hour bike


SUNDAY
Ido Portal Movement/Mobility Routine- 15 minhttps://www.youtube.com/watch?v=ufAUAYrxfIY
+
30 min easy jog
+
30 min static stretching

Its 2016! 1/4-1/9

Monday
Fight Gone Bad - 242 reps - this was difficult for me...I was exhausted from the last 3 days of WOs (Kelly, 8.5 mile run, Cardio Cage at Mistis) Looking forward to doing better in a few weeks.


**I also started a liver detox on Sunday.


Tuesday
Assisted Pull Up on barbell in rack w/ heels on ground @ 4040, 5 x 4-5 reps, rest 30 sec **bend knees, put PVC pipe in lap to ensure staying upright throughout movement


B. 3 Part Pause Negative Pull Ups, 4 x 3, rest as needed **pause 2 sec chin above bar, 90 degrees, just above full hang


C. Hinge Row @ 2020, 3 x 6-8 reps, rest 90 sec
+
20 sec Bike Max effort, rest 2:40 x 5
+
Easy 10 min Run cool down

I added the Metcon in from the class workout - 126 reps
4 rounds for reps
20 sec DUs (single single double consistently)
10 sec rest
20 sec V-Ups
10 sec rest
20 sec Burpees
10 sec rest
20 sec Front Plank


Wednesday
A1. Bar Dips @ 22X1, 5 x 3-4 reps, rest 30 sec **focus on depth and pause at bottom
A2. Ring Rows feet Elevated @ 3011, 5 x 4-6 reps, rest 30 sec **add plate on stomach if possible
A3. Front Rack Lunges, 5 x 12 steps, rest 2 min **heavier
+
10 min Aerobic Run Warm Up easy pace
+
Run 800m @ same pace as last week, rest 60 sec x 3
rest 4 min
Run 800m @ same pace as last week, rest 60 sec x 3


Thursday
A1. WTD Negative Pull Up @ 50A0, 4 x 6-8 reps, rest 30 sec
A2. Incline Bench Press @ 22X2, 4 x 6-8 rep, rest 2 min
+
3 sets @ 97% effort
7 KB Swings, 53#
7 Burpee Box Jumps, 20”
25 High Knee Jump Ropes
30 sec Bike full effort
rest 4 min b/w sets


Friday
10 mile @ Z1-Z2 building, last mile should be faster than first but shouldn’t hurt at all


Saturday
off


Sunday
Ido Portal Movement/Mobility Routine- 15 min
https://www.youtube.com/watch?v=ufAUAYrxfIY
+
30 min easy jog
+
30 min static stretching