1.26-1.29
4 full days of backcountry skiing

1.24

20 min mobility

Snatch grip DeadLift. Form felt great. kept it light

12 min AMRAP
3,3,6,6,9,9...18,18
snatch grip dead Lift Wall Balls

finished round of 18.

keep it moving and felt good.

1.21-1.22
Catalyst Athletics Olympic Weightlifting Seminar w. Greg Everett

1.21
Snatch

1.22
Clean and Jerk
90kg - heaviest rep

1,18

Chiropractor
500m row
couch stretch, dislocates, foam roll

DU'd max reps, 2 trys
64
70

Strict Press
15x1 45$ bar
10x1 65#
5x4 - 95#
10x1 #95

Muscle up work - able to consistently string together 3 MU's with full turnout at top and bottom.

1500M row w/Sam. worked on technique

1.17

broke down the snatch and worked on technique with 45#. Pan to do this with all of the lifts until surgery.

9-7-5
hang snatch squat #45
burpee pull up

5:06

1.12



1,2,3...10
10,9,8...1

Ring Dip
Push Ups
8:42

12.25
mobility
couch stretch (4min/side)
ankle mob (2min/side)

Tumbling
forward rolls

For quality
10 rounds
5 deadhang alternating chin and pullup
10 push ups

Warm-Up

3 Rounds – 30 Seconds Each of Pull-Ups, Push-Ups, Sit-Ups & Squats

Strength

Strick Press – 3-3-3-3-3
95-105-115-135-145-135

CF total Strict press was only 150


WOD - Finisher

5 Minute AMRAP:
5 Strick Press (#95)
5 Chest to Bar Pull-Ups

7+4

did all unbroken. Anything on the pull up bar feels really good lately.

12.19

L-sit practice

30 Muscle Ups

5x10 2 pood KB swings

12.17
Mountain Biking Tamarancho
about 1:30 hrs of ride time into the ride I had a nice meeting with a well placed tree. if not for the tree I would have fallen a solid 50 feet into the abyss. Thanks to the tree I walked away with a leg contusion and a stretched MCL.

12/16/11 – 4:30pm with Chris

Pre-Class Mobility

Couch Stretch
Foam Rolling Everywhere

Warm-Up

Jog Around the Block
LaLanne Warm-Up – 2 Rounds of 8 moves, 30 seconds each.

Bar Muscle Ups

Strength

Complex = Squat Clean, Front Squat, Shoulder to Overhead
#135, #155, #165, #185, #205, #215

WOD - Finisher

75 Kettlebell Swings (1.5 pood)
75 PVC Sit-Ups
75 Box Jumps (24”)

10:55 (R/X)

Post WOD
10 min rowing, technique work.

12.15
6am with Scott

400m run
warm up

Tabata DU's
lowest round 25.

Strength 5/4/3/2/1 Push Press

5 X 115lbs
4 X 135lbs
3 X 155lbs
2 X 175lbs
1 X 185lbs

WOD
3rds of 5 Mins
1min push press @ 95
1min burpee
run
score = total of PP and burpee
102

12/13/11 – 6:30pm with Will

Pre-Class Mobility

Warm-Up

LaLanne Warm-Up – 2 Rounds of 8 moves, 30 seconds each.

Skill of the Week

Kipping

Strength

Deadlift – 5-4-3-2-2
5 x #255
5 x #275
4 x #295
3 x #315
2 x #345
2 x #345

WOD - Finisher

10-9-8-7-6-5-4-3-2-1 Wall Balls (#20)
1-2-3-4-5-6-7-8-9-10 Deadlifts (#225)

6:58 (R/X)

Felt good today, really help to have Rob E and Julian as motivation to push through.

Monday, 12.12.11 - 5:30 PM with Will

Warm-up
- Lalanne warm-up

Skill
- Kipping

Strength
Hang squat snatch
2-2-2-2-2-2-2 every 2 mins
95#, 115#, 115#, 135#, 135#, failed on last 2 @ #135

WOD
12 min AMRAP:
3 bar facing burpees
3 hang squat snatch @ 55#
6 bar facing burpees
6 hang squat snatch
9...
9...

Score: 12 + 27

poor performance after a very hectic weekend.

12/8/11 – 5:30pm with Will

Pre-Class Mobility

Couch Stretch
Shoulders
Pigeon Hold

Warm-Up

LaLanne Warm-Up – 2 Rounds of 8 moves, 30 seconds each.

Skill of the Week

Handstands & Tumbling

Strength

Dynamic Bench Press #125
3 Reps every 30 seconds for 5 minutes

WOD - Finisher

Double Tabata
Dumbbell Bench Press - #40
Box Jumps (24”)

Total Reps: 191 (R/X)