w/u-

•  400m row/40 Abmat sit-ups/10 jumping squats
• 300m row/30 Abmat sit-ups/10 jumping squats
• 200m row/20 Abmat sit-ups/10 jumping squats
• 100m row/10 Abmat sit-ups/10 jumping squats

Back squat 4×6 @315#

5 rds for time of:

• 10 plate burpees @25#
• 200m run with plate

Time was 10:07

Rest 10 minutes….

1000m row for time: 3:29.0

1/4-

w/u- 800m run/50 GHD sit-upd/50 hip extensions

Snatch hi-pull 5×3 @195#

1 RM split snatch, drop 25# and build back up. 160# back to 160#

3×15 reverse hyper @ 150#

1/5-

Front squat 5×3 2 245#

21/15/9 reps for time of:

• Wallball @20#
• Calorie row

Time was 4:15

1/6/2012

w/u- 4 minute jump ropw with 15 seconds DU’s every minute

4 x 200 yard sled drag @ 170# (odd forward/even backward)

1 RM weighted pull-up @ 95#

1/7-

2011 Games workout:

• 5 rope climbs/5 c&j @ 145#
• 4 rope climbs/4 c&j @ 165#
• 3 rope climbs/3 c&j @ 185#
• 2 rope climbs/2 c&j @ 205#
• 1 rope climb/1 c&j @ 225#

Time was 11:44

Rest 30 minutes…..

1 round is 3 min work/1 min rest

• Odd rounds- 400m run/max hspu
• Even rounds- 400m run max KB swings @ 70#

Odds- 26/18    Evens- 25/23

1/9/2012

3 RM thruster @ 205#

Amrap in 12 minutes:

• 8 DB thrusters @ 50#
• 8 burpees
• 8 toes to bar
• 50 yd farmer carry with 50# DB

4 rounds + 4 burpees

5×6 weighted dips @ 44#

w/u- 4 x {200m run+8 strict pull-up+8 box jumps@30″}

4 x 8 push press @ 165#

Find 1 RM hang power clean. I hit 216# just missed 226#. Way off my PR of 245#

Complete following for time:

• 9 muscle-ups
• 3 hang power cleans @ 185#
• 25 air squats
• 6 muscle-ups
• 6 hpc
• 50 air squats
• 3 muscle-ups
• 9 hpc
• 75 air squats

My time was 9:12.

4 x 10 reverse hyper @ 200#

Find one rep max split jerk. I hit 242#

3 rounds for time of:

• 10 handstand push-ups
• 15 deadlifts @ 225#
• 20 pull-ups
• 25 wallballs @ 20#
• 500m row

My time was 18:04

Rest 30 minutes…then….

AMRAP in 8 minutes of 4 muscle-ups/10 overhead squats @ 95# I got only 4 rounds. Need to work on the overhead squats in workouts. My wrists were killing me!

Looking forward to 2012.

12/29- After a long horrible day at work I did th worse workout ever. 6 x 50 yard prowler push (180#) with 6 burpees as fast as possible after each push. rest 90 seconds after each set. This broke my soul. Our prowler is hard as fuck to push. I’ve pushed other prowlers with way more weight. Our’s is a bitch. The last three pushes I had to break up.

After the prowler, I did 5 rounds of 10 ring dips/10 jumping squats. Time was 2:24.

12/30- Did the one world workout. 20 back squats @ 225#/40 toes to bar/60 KB swings @ 70#. My time was 8:13. Did 100 hip extensions afterward.

Leaving for the gym in a few minutes…….Last workout of 2011 =)

Back Squat- 4 x 7 @ 300#. Worked on speed.

AMRAP in 10 minutes of:

• 10 push press @115#
• 10 chest to bar pull-ups

I did 7 rounds + 2 push press

100 band tricep extensions

5×5 deadlift @ 345#

5×5 press @ 165# (I fucked up. I was suppose to do 3 reps @ 75-80% of 1 RM on the minute for 8 minutes. I was chastised for not paying more attention to the programming. Well deserved.)

Five rounds for time of:

• 400m run
• 10 dumbbell thrusters @ 40#
• 15 box jumps @ 24″

My time was 17:37. Way slower than I thought I would finish.

Still sick, but worked through it.

Front Squat 3 x 10 @195#

Bench Press 3 x 10 @ 245#. On set 3 I felt a pop in my pec after rep 3, so I stopped. Slight pull that I will have to work around for a bit.

For Time:

• 400m run
• 15 hspu
• 20 kettlebell sdlhp @70#
• 200m run
• 20 kb sdlhp
• 15 hspu
• 400m run

My time was 6:58

12/24-

10 rounds for time of:

• 1 clean and jerk @ 215#
• 5 pull-ups
• 10 push-ups
• 15 squats

My time was 14:22. hands close together on push-ups.

rest 25 minutes, then….

As many rounds as possible in 10 minutes of:

• 2 rope climbs
• 10 burpees

I got 6 rounds even. Close hand spacing on burpees. It’s good to have strong tri-ceps =)

Merry Xmas!!

6 x 300m row. Rest three minutes between efforts.

56.6/56.4/56.4/58.4/58.6/57.7