Backlog of workouts - first couple weeks of January

I said I'd post my workouts, so here they are. I'll be rolling them out slowly, but I am consistenly working out. Erg sprints is this weekend, so it will be interesting to see how it goes. At this point my goal is to top 7000 meters, and everything else - total meters, 500m split - is gravy.


Jan 3rd

Power cleans
3-3-3-3-3


On the minute, every minute, for 15 minutes:
5 push ups
10 sit ups
15 squats*

*with 4 rounds left, scaled to 12

Jan 4thPush press - 5 x 3
65-75-80-80-80-80-80


Jan 7th50-40-30-20-10
Erg (calories)
KB swings (35#)
Sit ups
(26:21)


Jan 8th100m run
20 KB swings (35#)
10 Ring rows
(9 full rounds)


Jan 9th
Power snatch
5 x 3 @ 60#

On the minute for 10 minutes
5 burpees
Max rep thrusters (65#)
Totaled 32 thrusters. Tough


Jan 10th
Erg - 6 x 500m, 2mR
1:59
2:00
1:59
1:58
1:58
1:57

Good Mornings (low rack start)
Reps of 3
55-60-65-70-75-80

5 RFT
5 split cleans (95#)
10 box jumps
(9:08)


Jan 11th
Run - 8 x 200m, 90sR
49, 47, 49, 49, 50, 50, 50, 50

Sumo deadlift
4 x 3 @ 155#

Split jerk
2-2-1-1-1 (70% 1RM start)
65-75-85-95-95

4 rounds - 30/30
HSPU - 11-14-15-14
T2B - 7-8-7-8 *weak


Jan 12th
Strict Press
Reps of 3
55-60-65-70-75(1)


"Randy"
75 power snatches, 75#/55# (scaled to 50#)
(8:14)

6 minutes
1 min hollow rocks, 1 min L-sit hangs


Jan 13th
3 x 800, 2mR
3:55, 3:57, 3:55


Jan 14th
Good mornings - high rack start
10 sets 3 reps of 55# on the minute

"Cindy"
5 pull ups (red band0
10 push ups
15 squats
scaled to 5 rounds (8:00)


Jan 15th
Ran 8 mile section of MMT course from Moreland aid station to Edinburg
7.25 miles - 2:04