January 27 - February 7

Week 11
Monday- 

@ATC on Tuesday
Row 1000m warm up
A1. Front Rack Lunge @ 30X1- 4 x 20 steps; rest 30 sec

45#
A2. Kipping Pull Ups- 4 x 5 reps unbroken; rest 2 min

65#, attempted to kip on the assistance machine 
B1. Back Rack Step Ups- 3 x 8/leg; rest 15 sec

45, 55, 65
B2. Push Presss- 3 x 10 reps; rest 2 min

45, 55, 65
C. FLR- 2 min accumulated

45 sec, 15 sec rest, 30 sec, 10 sec rest, 20 sec, 10 sec rest, 25 sec

Tuesday

@ATC on Wednesday
A1. Good Mornings @ 30X1- 3 x 8-10 reps; rest 20 sec

65, 45, 55. Couldn't go all the way with 65
A2. Bar Assisted Dips @ 30X1- 3 x 10 reps; rest 20 sec

80# assistance, then 75
A3. Box Jumps- 3 x 15 reps; rest 20 sec

Onto bench
A4. HR Push Ups @ 20X1- 3 x 10 reps; 

rest 3 min

Kind of hard being 4th on the list
+
1 min Bike
1 min Run
1 min Jump Rope
1 min Ring Rows (did bar rows)
1 min Hollow Hold as much as possible
x 5 all at aerobic pace

Done 

**had 5 minutes leftover so I decided to run. Ran 0.5 miles in a little over 5 minutes... Maybe 5:10?

Wednesday

@ATC on Saturday
Run- 60 sec ALL OUT; rest 3:00 x 4 *faster pace

Uhh, I did 5 rounds because I didn't notice it was only 4!! 6, 7, 8, 9, 9.2
+
Bike- 60 sec ALL OUT; rest 3:00 x 4 *faster pace

Levels: 10, 12, 14, 16

Thursday

@ATC on Saturday
A1. Back Squat @ 13X1- 4 x 6 reps; rest 30 sec (full depth knees out chest up)

85, 95, 95, 105... Going for tempo not high weights 
A2. Pull Ups Strict- 4 x 5 reps; rest 2 min (assistance machine)

65# assistance, seemed extremely hard today
B1. Suitcase Dead Lift- 4 x 5 reps/arm heavy; rest 30 sec

30, 50, 50, 55
B2. Dips on Bench, legs straight out- 3 x 10; rest 2 min (add weight to lap if possible)

No weight added, tired body after doing 2 workouts in 1 day
+
Bike 15 min @ steady aerobic pace

Done.

Friday-
A1. DB Squat Clean- 4 x 8 reps; rest 60 sec 
A2. HR Push Ups- 4 x max reps in 45 sec; rest 2 min (put feet on one box and hands on another)
+
For time:
4 rounds of:
Run 400m
10 Burpees
30 sec FLR

Didn't get to this workout this week. 

Week 12
Monday- 

@ATC
A1. Sumo Dead Lift @ 30X1- 4 x 3 reps; rest 30 sec

95, 95, 105, 115
A2. Push Ups on DB's @ 30X1- 4 x 10 reps; rest 2 min (just gives a little added depth to the push up)

Done.
B1. Heavy Russian KBS- 3 x 10; rest 15 sec 

55#
B2. DB Burpees- 3 x 10 @ 25lbs/hand; rest 15 sec (drop down on DB's, do push up and pop up and stand wth DB's by side)

Done. 
B3. Row for Cal- 3 x AMRAP 45 sec; rest 3 min

No rower, did lat pull down machine. 40#- 20 reps, 45#- 23 reps, 50#- 25 reps
C. FLR- 2 min accumulated

30 sec, 10 sec rest, 20 sec, 10 sec rest, 20 sec, 10 sec rest, 20 sec, 10 sec rest, 10 sec, 10 sec rest, 10 sec

Ok whoops, that was only 110 sec total. Going for more correct position (straight vs V'd) instead of length held!! Doing better!! 

Tuesday
@ATC
20 min EMOM
1st- 10 Lunge Jumps alternating
2nd- 6 Kipping Pull Ups

did kipping from my knees on the assisted machine, had it set for 55# assistance but not sure I used it, just had to have my knees on something
+
20 min EMOM
1st- 5 No push up Burpee Box Jump Overs, 20"
2nd- 30 sec Sit Ups

This was actually kind of hard, didn't have any rest between EMOMs, used a bench for box jumps and averaged 12-15 sit ups each round 
+
15 min 
Bike or Row easy
*every min sprint all out 10 sec

Not enough time, walked on treadmill for 8 minutes

Wednesday
Row- 45 sec ALL OUT; rest 2:15 x 5
+
30 sec Row
30 sec Run
5 Burpees
30 sec Jump Rope
30 sec FLR on Rings
20m Bear Crawl
x 6

Been feeling sick since last night, didn't want to do this workout but wanted to do something so I walked 3 miles, in 56 minutes. So, very slow but atleast got some movement in for today. 

Thursday
A1. Hang Power Snatch (above the knee)- 5 x 1 reps ; rest 30 sec (build to max) 45, 55, 60, 65... Did twice, pushed the 1st one out and actually dropped under the 2nd one and I felt perfect. I was excited. Best feeling snatch at 65# since we started doing these. Tried 70# twice too but pushed both of those out and jerked them
A2. DB Bench Press @ 1211 tempo- 5 x 5 reps; rest 2 min 

20, 25, 30, 35, 35
B1. DB Lying Bench Rows @ 2012 tempo- 3 x 8; rest 30 sec (lay face down on incline bench, row DB's by side pulling elbows straight back by side.  Same upper body motion as ring rows but lying fast down on bench)

20, 25, 30
B2. Narrow Push Ups (elbows right by side)- 3 x max in 45 sec; rest 2 min

11, 12, 14 
+
Row 15 min @ steady aerobic pace

No rower. Walked for 25 minutes at different speeds and inclines

Still didn't feel 100% today but really wanted to get in a good workout since I'm leaving town today. Felt good (with my nose running haha)

Friday-
20 min AMRAP

5 Push Ups
10 Sit Ups
15 Squats

Didn't get this workout in, but hiked 40-45 minutes through the woods with Matthew on Friday and again on Saturday. I recently got a FitBit and it records flights of stairs (elevation of 10ft) and Friday we went 24 flights on our walk and Saturday we went 19 flights so they were hilly walks!!