Week of 1/9 - 1/15

Saturday 1/15:

Back Squat: 5 x 5 @ 85% weight:

5/175, 5/185, 5/200, 5/215, 5/225

35 Min Bike Time Trial = 8.2 total miles.

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Friday 1/14:

Bike training:

5 min hard = 1.30 miles

2 min rest

5 min hard = 1.36 miles

2 min rest

1 min hard - .30 miles

30 sec rest

1 min hard = .29 miles

30 sec rest

1 min hard = .30 miles

30 sec rest

1 min hard = .29 miles

30 sec rest

1 min hard = .31

Dead-lift 5/185, 5/205, 5/235

WOD: AMRAP 7 Min

1 Big Box Jump – 38"

5 clapping PU's

5 C2B  pull-ups

5 Rounds + 7

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Thursday 1/13:

45 Min time trial run on treadmill @ 1% incline  = 5.20 Miles.

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Wed 1/12:

Push Press  95/3,  115/3,  125/3

5 Rounds for Time:

5 Power Cleans  135#

10 x 24" Box Jumps

5:37

NO CFE today. Tired.

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Tuesday 1/11:

40 Min Swim drills

Max Ring Rows x 2: 12/8

10 Rounds for time:

10DL 135#

10 Hand Release push ups

6:47RX – Felt really good during this WOD.

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Monday 1/10:

Tabata Treadmill  20 sec work / 10 sec rest repeat 10 times

Front Squat:

5/135  5/155  5/175

WOD: 21-15-9

American KB Swings 53#

Knees to Elbows

5:31 RX