MM Snatch

Muscle Snatch 4-4-4-4-4
40kg-45kg-50kg-55kg-60kg (pushed out last 2 reps)

Back squat (w/ 3 sec pause in rock bottom) 3-3-3-3
80kg-100kg-110kg-120kg

 3 rounds of:
15 cal ski erg
2 x 10m sandbag slide @35kg

4.45

Dead Stop

only 20 min to train today!

5 min EMOM of:
6 Deadlifts @100kg

Every other min for 5 rounds: (or ideally keep going until you can't complete the work in 1 min)
5 Pull-ups
5 Wall ball shots @9kg
5 Toes-to-bar
5 KB Swings @28kg

Big Clean Up

4 x 1 Muscle Clean, 5 Shoulder Press

40kg-45kg-50kg-55kg

4 rounds for QUALITY:

3 Power Clean, 3 Push press (60kg-70kg-75kg-80kg) 

6 Bar Dips

12 DB Rear delt flyes @8kg

Organised Chaos

Run 400m

5 rounds of:
5 burpees
5 air squats

WOD:
2 rounds of 1 min on each movement

Row 20-15
KB Swing @24kg 23-22
Ground to shoulder @45kg slam ball 7-8
Air Thrusters 30-30
Aerodyne 10-10
Toes-to-bar 17-12 (first 10 unbroken)
Pull-ups 18-12
Power cleans @60kg 7-8
Man on fire burpees 8-10

Worked on maintaining nasal breathing with big breaths in between periods of work. Felt like I had a mask on on second aerodyne set and had to suck in a few breaths...

Shoulder Start

Shoulder mobs
2 x 6 Single KB press in lunge

5-5-5 Shoulder Press
45kg-52.5kg-57.5kg

Training cut short...

Sunday Classic

250ft Hill climb with 3 kids before going to beach.

Beach:
Animal walks
Handstands
Pistol practice
Dragging 3 kids on a log
Half hour SUP paddle

Ed's 4th birthday in the afternoon:
Slackilne and hanging around on the rings/ in trees...

Yard Work

In the outdoor yard where most of my training goes down at work...

Back Squat
5-5-Max @60-70-80% (10 push-ups after each set)
90kg-105kg-115kg (6)

Alternating EMOM for 12 mins:
3 Muscle-ups
6 Box Jumps @30"

10 mins Handstand walk practice
Got a couple of solid 10-15m efforts

10 x 200m Row (1 on, 1 off w/ a partner)
6.40 (partner/ rest time 6.43)

Turn up the heat

I ve been sitting in a Sauna a couple of times a week after training and its usually around 90°C... No training this morning though. Thats the only reason I could go 25 min straight...

25 min in Sauna at 100°C
     w/ Box breathing and active joint ROM movements

Overhead Easy

This was not strictly in order as some things were alternated...

10 mins shoulder mobs

1 x 3 TGU sit-ups to elbow

       3 TGU sit-ups to hand

       1 full TGU

WOD:

Hollow body to superman roll - 3 each side

5 x The foundation exercise

3 x 30 secs handstand hold against wall

3 x 3 Strict muscle-ups from L-hang

8 min alternating EMOM:

5 Power snatches @50kg

4 Power snatches @50kg

4 x 8 Single KB military press @16kg (2 sets in a lunge, 2 sets standing)

Forearm Fire

WOD:

5000m Ski-erg for TIME
25.00  (just got back to 2.30 ave time in last minute!)

Later:

2 hours indoor rock climbing

Power Grind

WOD:

4 rounds (1 round on, 1 round off with a partner)
1 Clean complex @60kg (1 Power clean, 1 Hang squat clean, 1 Squat clean)
8 Strict pull-ups
20 Push-ups
5 Windows wipers each side
5 Box jumps @24"

Then:

4 x 500m row @2min pace  (1min rest)

7.59  (last set was easiest as i was almost recovered)

New Year New You

However hard I try to look for reasons to do sets and reps of certain exercises, I can't stick to it and its just boring! I have to have a laugh looking round the gym at people doing strange isolation moves and checking pump progress as they go!

The program for this year is no program, workouts based on Crossfit with some other stuff sprinkled in. Frequency for longevity and joint health, no focus on competing this year, just quality movement, more strength and gaining lean mass. 

MOVEMENT DAILY RX
Lift heavy a couple of times a week
Sprint a couple of times a week 
A lot of low-level movement during the day

I did a 2-day fast after Christmas drinking only bulletproof coffee and taking 10g of essential amino acids morning and night. Felt great and since then have only focused on eating at least 20 blocks of quality protein (based on 0.7g ptn /lb bodyweight @200lb which should be the least amount required to not lose any lean mass), tons of vegetables (but no rice or sweet potato - my usual go to starches) and as much fat as I could get down me in the form of butter, olive oil, avocado, nuts, heavy cream and dark chocolate. I'll keep this up and after starting training will add in some starch if energy levels drop. So far so good.

NUTRITION DAILY RX:
BP coffee with 2 blocks collagen ptn for breakfast 
20 blocks of quality protein (inc at least 2 eggs a day)
10g of essential amino acids immediately after training 
Tons of veggies and greens (no measuring)
As much quality fats as needed to be full at meal times

WOD:
Row 20 cal
10 Wallballs @9kg
5 Power Cleans @70kg
10 Wallballs @9kg

Row 20 cal
10 Box Jumps @24"
5 Power Cleans @70kg
10 Box Jumps @24"

Row 20 cal
10 KB Swings @24kg
5 Power Cleans @70kg
10 KB Swings @24kg

Row 20 cal
10 Push-ups
5 Power Cleans @70kg
10 Push-ups

16.20    (Long walk transition to rower and waited for a box!)

Recovery & Cross-Training Week

There were no reps and sets this week just lots of playing around...

3 or 4 days of SUP paddling in various conditions and wind...

Lots of hanging around on swings, rings and bars and climbing trees...

Super joints routine in the mornings and soft tissue work in the evenings...