holidash

Sunday:
4x5 front squat 135, 155, 165, 185
5x1p/3pp/5j at 95,105,115,125,135
3x5 power hang snatch 95, 105, 115

then:
for time:
1 mile run, 2000m row, 1 mile row
time: 22:50



Monday:
REST



Tuesday:
Linear Progression #12
Back squat 265 3x5
Bench Press 190 5x5
Deadlift 325 1x5



Wednesday:
1000m row: 3:28
10-1/1-10 dip/pullup: 4:42
5k row: 20:28
Snatch Balance



Thursday:
Linear Progression #13
Back Squat: 3x5 270
Press: 5x5 115
Power Clean: 3x5 165




Friday:
CHRISTMAS EVE MASSACRE UPDATED EDITION
7 ROUNDS FOR TIME
10 KB SWINGS @70/53
10 OVERHEAD SQUATS @95/65lbs
10 LATERAL JUMPS OVER HURDLE OR CONE
10 KNEES TO ELBOWS
10 SQUATS W/25/10lb PLATE HELD AGAINST CHEST



Christmas day:
REST



Sunday:
Backcountry touring: 3.5 hours



Monday:
Linear Progression #13
Back Squat: 3x5 275
Bench Press 195 5x5
Deadlift 330 1x5


Tuesday:
3-6-9-9-6-3
Snatch at 115
Muscle ups
time 17:35

SLC Breakout

Monday:
Linear progression 9
Back Squat 3x5 250lb
Press 5x5 110lb
Clean 3x5 155lb

Then
Death by Push Press
1 with first minute
2 with second minute etc.....
total 21 rounds in 21 minutes



Tuesday:
Off... nada, nothing, zip, zilch



Wednesday:
Linear progression: 10
Back Squat 3x5 255lb
Bench Press 5x5 185lb
Deadlift 1x5 315lb
Skill:
FS 3x5 135lbs
Butterfly Pullups 5x5
Double unders



Thursday:
3-9-15-21-27 reps:
Double unders
Pullups
Situps
then:
Row 3K
then
Row 5x100m max effort with 1 min rest



Friday:
Linear Progression 11
Back Squat 3x5 260lb
Press 5x5 112.5
Power Clean 3x5 160lb

Back to columbia

Sunday:
Ski!
Run on treadmill: 25min with intervals
10.9.8.7.6....1
-Pullups
-Situps
-Knees to elbows
-Dips


Monday: Linear Progression 7
Back Squat: 3x5 at 240
Bench Press: 5x5 at 182.5
Deadlift: 1x5 at 305



Tuesday:
3x5 Snatch balance 45lbs
3x6/6 Hang power snatch/OHS 45/65/85lbs
Jerry:
1 mile run, 2000m row, 1 mile run
-Time: 21:30



Wednesday:
Linear progression 8
Back Squat: 3x5 at 245
Press: 5x5 at 107.5
Power Clean: 3x5 at 152.5

5 round of Angry Tara:
-10 thrusters 75lbs
-10 hang power snatch 75lbs
-10 box jumps 24"
--- time:10:23




Thursday:
OFF!




Friday:
Carolina Crossfit:
-5 rounds for time
-5 Push Presses 135
-10 Box jumps 20"
----Time: 2:40

Then Run 3 miles

Then KB workout at mom's gym:
5 rounds of 10 reps w/2x20kg KBs
-KB sumo DL - 2 KBs
-KB Swings - 2 KBs
-KB clean - 2 KBs
-KB Front rack squat 2 KBs




Saturday:
Run 4 miles



Sunday:
Track
400/300/200/100/400/300/200/100
Then run 5K

Things I would like to be on top of.......

Some ideas for the year to come:
I would like to be on top of these things. Boards or skis, don't care.


- Mt St Helens


- Mt Rainer


- Mt Shasta



Friday: OFF!



Saturday:
Linear Progression 6
Back Squat 3x5 at 235
Press 5x5 105
Power Clean 3x5 150
Skill - squat clean 3x5 135