Week From HELL
Well this week has been out of control, lots of adversity and high stress... but, nobody cares work harder! I'm taking a week long EMT class and then hitting up evening Firefighter 1 classes as I am trying to be a career firefighter who owns a gym.
Monday January 01/25/2016
Did not train. Spent 14 hours in a class room.
Tuesday January 01/26/2016
Did not train. Spent 9 hours in a class room and went to bed pretty sick.
Wednesday January 01/27/2016
AM Session:
1. Barbell Condiitoning
ARMAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time
2 reps of OHS, weak sauce.
2. Barbell Conditioning
AMRAP 3:
1 Power Clean + 1 Hang Squat Clean + 1 Thruster, #205
Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster. | 6 reps of the 3 rep complex.
3. Strength
10×3 Back Squat | #305-325
PM Session:
1. For Time:
50’HS Walk
5 Deficit HSPU
40′ HS Walk
4 Deficit HSPU
30′ HS Walk
3 Deficit HSPU
20′ HS Walk
2 Deficit HSPU
10′ HS Walk
1 Deficit HSPU
3:51
2. Every :30s 1 Power Clean + Push Jerk + Split Jerk #225 | 6 rounds
3. Partner workout:
50 Calorie Row (share work)
50 TTB (one partner hangs while the other works)
40 Calorie Row
40 TTB (toes to bar)
30 Calorie Row
30 TTB
20 Calorie Row
20 TTB
10 Calorie Row
10 TTB
100 Double Under Buy-out
12:59
Thursday 01/28/2016
1. OHS work 3x5 #145,175,195 1x4 #214, 1x3 #245
2. Sn. Grip Push Press 3x3 #215
3. Posterior Chain Blowout circuit
3x8 GHD Raises
3x12 Reverse Hypers #180
3x3 Sn. Grip Deadlifts from Deficit #225
4. 3 Rounds for time:
20 cal Assault Bike
90' Sled Rows #80 | 6:59
5. 3 rounds of this superset:
Max Hollow Rocks + L-Sits
Friday 01/29/2016
1. Snatched doubles (not touch and go) 3x2 #155 3x2 #175 and 3x2 #185.
2. Contributed to the 3 man team: 3,6,9,12,15, etc... C&J #225 + 6 rope climbs + 30' HS Walk after every round of C&J.
4. Oh walking lunge work. #160 OH Walking Lunges 60' two sets.