Last week of 2015
Monday 12/28/20151.
Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95 | 10:17
2. Gymnastics Pulling
10 rounds each for time of : Legless Rope Climb + 2 Rope Climbs, Team of 3
10:59
3. Conditioning
3 RFT:
40 Calorie Row
30 TTB
20 Calorie Assault Bike
10 TTB
19:40
SESSION 2
1. Snatch Accessory
3×5 Sotts Press from the front rack | just the bar #45
2. Squat
Work up to a heavy double OHS | #225
3. Snatch Accessory
Work up to a heavy double Snatch Grip Push Press from behind the neck | #205
4. Snatch Accessory
Work up to a heavy double Snatch Grip Dead lift | #235
Tuesday 12/29/2015
Did a Podcast with Hunt Backcountry Podcast that should air in 2016. Great dudes and they asked some damn good questions on nutrition, I was impressed at the depth they wanted to go into. I think the tide is rising when it comes to serious backcountry athletes interested in making themselves the ultimate predator. Looking forward to the feedback.
2. Gymnastics Conditioning
A. 3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed | 3,4,5
B. 2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed | 5,4,4
C. 1 x max rep unbroken Strict HSPU | 9
3. Conditioning
“Zeus”
3 RFT
30 Wall ball shots, #30
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat #225
28:58
4. Posterior Chain Conditioning
3×10 Reverse Hypers
3×10 Banded Good Mornings
3×10 Glute Ham Raises
Wednesday 12/30/2015
Today I did a two Podcast interviews with Phil Mendoza of Championship Bowhunting. We covered motivation, goal setting, and of course fitness and shooting. Look for those in 2016.
1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
There is only one jerk, which happens after the 3 clean. | #245
2. Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155 2 min rest
3 Snatches + 7 CJ, 185 2 min rest
2 Snatches + 6 CJ, 195 2 min rest
1 Snatch + 5 CJ, 205
Rest 4 minutes
1 Snatch + 5 CJ, 205 2 min rest
2 Snatches + 6 CJ, 195, 2 min rest
3 Snatches + 7 CJ, 185 2 min rest
4 Snatches + 8 CJ, 155
31:00 including all rest periods, one of the most challenging pieces I've ever done.
3. Conditioning
EMOMx10:
Odd: 12 Calorie Assault Bike
Even: 10 #100 D-ball Shoulders
4. Extra Credit: 2 sets of 50' OH Walking Lunges with Axle Bar #75,125
Thursday 12/31/2015
Rest day, last day of the year.
2016 goals advertised here:
Date my Wife more - plain and simple, make more time for her weekly.
Be the best dad I can be.
Read more - 1 book a month that pertains to motivation/leadership/faith
Become a firefighter - obtain EMT, FF1 Cert, Complete CPAT, Apply, Apply
Grow my Gym, stay above 200 members
Give more, Take less - groom my coaches for more success, help members become who they want to be, take more new bear hunters out in the spring.
Train like a Games and/or Regional Athlete - I want to compete in the CF Games as an Individual when I am 40.
Kill 3 Bulls - haven't done this since 2011, been killing 2 bulls a year since 2009. 2015 was close, but didn't get that 3rd bull.