long start to the week

Damn long last 3 days. Working every day with lots of other stuff going on. It's times like these that I appreciate 20 minutes on the couch chilling in front of my laptop. Don't know why but it's pretty relaxing for me. I guess when your running around all day without the time to pee it's the little things that count.

Sunday: Still tired from the Lumberjack 20
1) Hang power snatch 95 lbs 3 sets x 6reps
2) Bench press: 3,2,1,3,2,1: 195/205/215/195/205/215
3) OHS technique 3x10reps
4) DL 50%1RM 10sets of 3 reps, 45 sec rest
5) GHD raises 3 sets 5 reps
6) Run 20min treadmill

Monday:
Squat warm up
1) Squat 60% 1RM (165lbs) x 20 without rest
2) Front Squat 135x6, 155x5, 175x3
3) Pullup- 100 reps straight (time: 7:40)
24/13/10/10/11/10/11/11
5 HSPU for each penalty (35)
4) Elliptical Tabata style 2 sets of 8 reps (20sec on 10sec off)

Tuesday:
Work till failure, repeat

Wednesday:
Work up to DL 1RM: 135x10, 225x4, 315x1, 345x1, 365x1, 375x1 (PR)
5 rounds for time:
5 DL at 80%1Rm (300lbs!)
15 box jumps: 30" box
Rx 11:45 Holy shit that was hard!
-I just deadlifted almost 6 tons in 20 minutes
Cycle: 8 reps: max 1min, slow 1 min

Cucina

Yearly christmas party at Cucina Toscana last night. It's always a good time but often makes for a rough morning. I celebrated the roughness with some pain:


20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

26:42 (OHS sub)

early

500m row for time x5

1) 2:05 warm up, it's 6am for god's sake
2) 1:32 my go at the PR: held 1:26/500 till 350m, cracked at 400m
pace at the finish was like 1:48/500
3) 1:48 still tired
4) 1:43 I think I have asthma
5) 1:44 hacking up lung

Worky worky

Work up to 1RM Shoulder press
140 PR!

4 rounds for time:
3 reps push press at 140
200M sprint
20 medicine ball cleans

9:08

HIKE

Friend of mine came in town to interview for a fellowship position. We took a hike on the pipeline trail after his interview and got caught in teh dark, but not before catching the sunset over the valley.


Work up to 1RM power snatch (135)

AMRAP in 15min - 13 1/3 rounds
2 power snatch 95 lbs
5 OHS 95 lbs
8 clap push ups

Front squat
135 3 set of 5
155 3 set of 5

AMRAP in 9 min-4
1.5 pood KB clean and pushpress
20 ball slams 20lbs
10 floor wipers with bar