21DEC10

21-15-9

105# PC

Pull ups

Run 800 m

21-15-9

105# PJ

KTE

20DEC10

4 RFT:

15 BP @ 175#

15 Clapping push ups

15 KTE

Run 400 m

18DEC10

Deadlift 8-6-5-5-5-3-3-1: 295/315/325/325/325/335/345/345

Chipper: 15x DL @ 90% 3 RM (310), 10x weighted step up (35x2), 6 x 25 yd sprint

Run 1 mile

80 sit ups

16DEC10

Morning:

AMRAP in 30:

5 135# PC&J

20 24" box jumps

Baseline: 21-15-9 pull-ups, squats

Strength: Work to 3RM Push Press (PP)

Stamina: Chipper: 15 x PP @ 95% 3RM, 75 x SDHP (75#),

Work Capacity: AMRAP 30 minutes:

• 5 x Hand Stand Push-up
• 10 x Toes to Bar
• 15 x KB swing (55#)

14DEC10

Baseline: 4 rounds of Barbell Complex (85#-105#) w/push up chaser

Strength: work up to 3RM squat clean: 195

Stamina: 5 rounds: 3 squat cleans @ 90% 3RM, 15 KTE, 50 m buddy carry

13DEC10

Warm up: 100 push ups, 200 m lunges

Lumberjack 20

20 275# DL

Run 400 m

20 95# OHS

Run 400 m

20 75# DB swings

Run 400 m

20 C2B pull ups

Run 400 m

20 Burpees

Run 400 m

20 24" box jumps

Run 400 m

20 45# DB squat cleans

9DEC10

Strength: Back Squat 8 - 8 - 6 - 6 - 4 - 4 - 2 - 2 - 1 - 1

Work Capacity: 10 rounds for time of:

• 1 x Rope Ascent
• 29 x Back squat (95#)
• 10 meter Bar Bell Farmers carry (135#

225-225-240-240-255-255-270-270-285-300

7DEC10

Baseline: 100 x O/H squat w/ PVC, 100 x Double-unders

Work Capacity: 6 RFT with 20# vest:

• 10 x Man Maker (35# DB)
• 30 x KB swing (55#)
• Run 800M

6DEC10

Baseline: 3 rounds: 20 wall balls, 20 push ups, run 400

Horrible hundred:

2 rounds:

• 50 x Box Jumps (24")
• 50 x Pull-ups
• 50 x KB swing (55#)
• 50 steps walking lunge
• 50 x Knee-to-Elbow
• 50 x Push-Press (95#)
• 50 x GHD back Extension
• 50 x Wall Ball (20#)
• 50 x burpee
• 50 x Double under

5DEC10

Bench 5x5- 210 (1:30 rest)

Pull ups 2x10 @ 1:00 rest

Chin ups 2x10 @ 1:00 rest

Every minute for 10 minutes:

3 Power Cleans @ 185

6 Ball slams

4DEC10

Baseline: 100 push-ups. 200M walking lunge

Strength: Work to 1RM Dead Lift

Stamina: Chipper: 15 x DL @ 85% 1RM, 100 x 4-count mountain climbers, Buddy carry 800M

Work Capacity: For time:

• 100 x Curtis P (105#)

Durability: Eccentric Stretch (press / release)

Everything but buddy carry. 385/325 on DL. Used 95# on Curtis P's.

2DEC10

THis morning during PT:

Shoulder press 12x2 @ 135 every 1:00

Every 1:20 GHSU 10x10

Some pull ups

This afternoon:

Baseline: 1 mile run. ROM drills

Strength: 1 RM weighted pull-up

Stamina: 4 rounds: 3 x WPU @ 90% 1RM, 10 x Sumo Dead Lift High Pull (75#), Burgener snatch progression (PVC)

Work Capacity: 5 Rounds for time:

• 10 x Snatch (95#)
• 10 x Thruster (95#)
• 10 x burpees

Durability: 3 x Plank hold (2 minutes each). Active Stretch

55# on the WPU. 18:00 on the WC.