January 10-17 Training

Monday

Hill Trail Running (1 PM) for 6x3 min intervals

Crossfit WOD (5:15)

W O D

Complete AMRAP in 6 mins of: (6 rounds and 1 Clean completed!)

4 Hang Squat Cleans (135 lbs)

6 Box Jumps (30 inch)

Then,

Take 10mins to perform:

Power Cleans

5 (155), 4 (175), 2 (195),

Finish with,

50 GHD Sit ups

Crossfit on Ramp (6:15)

Crossfit Strength (7:15)

S W O D

A. Hang Power Snatch 5 (95), 4 (105), 3 (115), 3 (1:00 between)

B1.  Box Back Squat (3-1-x-1) 5, 4, 3 (:20 rest) (155 lbs)

B2.  Pull ups (3-0-x-1) amrap (1:00 rest) (8,6,5,6)

C.  Ring Push ups - Perform 10 reps on the min every min for 10 mins

Tuesday

Crossfit WOD (5:15)

W O D:

10-9-8-7-6-5-4-3-2-1 of:

Deadlifts 225 lbs

Push Ups

CTB Pull Ups (Chest to Bar)

Wall Balls 20 lbs

Wednesday

Home Strength

Handstand Push-Ups Deeper Partials for 4 MAX Sets (2,4,5,5)

Thursday

Trail Running

3 rounds: 30 sec sprint, rest 30 sec, 45 sec sprint, rest 45 sec, 90 sec sprint, REST

Crossfit on Ramp (6:15)

Crossfit Strength (7:15)

S W O D

3 sets of:

A. Bench Press (3-0-1) x3 (heavy but not a 3rm) 185 lbs (felt light)

(:10rest)

25 KB Swings (unbroken) 53 lbs

(1:00 rest)

3 Sets of:

B. Hang Power Cleans x 3 (heavy but not a 3rm) 135-155 lbs

(:10 rest)

10 KTE (2020)

(1:00 rest)

Friday

Strength

A1. Push Jerk for 5x1 at 185 lbs

A2. Deadlift for 5x1 at 365 lbs

B1. Overhead Squat for 5x1 at 125 lbs

B2. Bench Press with Fat Gripz for 5x1 at 245

For AMRAP in 20mins! (6 rounds completed)

Crossfit WOD

:30 Handstand Hold

:30 Squat Hold

:30 L-sit Hold (modified with knee raise)

:30 Chin-over Hold

Saturday

Crossfit on Ramp

Sunday

Running

Chilly Cheeks: 7.2 mile trail run

Reflection

This was my last week of winter break and I was able to get some great trail running in boots in as well as crossfit and additional strength training. I am disappointed that I did not meet with Alex Barth, elite ultra marathon runner to learn running mechanics nor did I get any swimming in. But I am ambitious to start swimming while at school and to amplify my training while at school. I have to build on what I have done here at home. I would like to check out CrossFit Center City and train with motivated friends from ROTC. I will also be eating strict paleo and fasting once in a while. I am working to design a good training template that will ensure that I get hardcore training in while still allowing recovery.