Deadlift 3 RM MDP: 455
Weighted Pull Ups 3 x max reps 5,5,5

Death by Power Clean

With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute...continuing as long as you are able.

*Use 55% - 65% of 1 RM Power Clean

MDP: @180 8 rounds 8 reps

Monday, 1/24/2011

Squat 5 RM MDP: 345
Box Jumps 3 x 2 box jumps with 20 lbs vest @ 30"
Press 5 RM MDP :175

DWOD Complete 5 rounds:

Row Sprint 40 yards
15 Burpees
Row Springt 40 yards
15 Two-Handed DB Bent Over Rows - 50 lbs

*Rest 45 seconds between rounds

MDP: 17:04

Saturday, 1/22/2011

Complete 7 rounds:

Handstand Holds for max time
10 Supine Ring Pull Ups

Thursday, 1/20/2011

Complete 10 rounds of:
One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

MDP: 53# no drops

Tuesday, 1/18/2011

Strength:

Front Squat 1 RM : 295 MDP
Press 3 RM : 185 MDP
One Arm DB Rows 3 x 20 reps each arm

DWOD

Walk 2 miles with a 40-60 lbs weight vest, sand bag or plate

MDP: 36:12

Monday, 1/17/2011

20 min AMRAP

1 Muscle up
2 HSPU
3 Ring Dips
4 GHD Sit ups
5 GHD Raises

MDP: 10 rounds + 2 HSPU

DWOD:

6 rounds for time:

3 Reps Anyway Overhead - 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

MDP: 12:21

Thursday, 1/13/2011

Strength
Squat 10x2 @ 65% of 1 RM: MDP @ 275
Floor Press 5, 5, 5, 5, 5: MDP @ 225,235,245,255,265,

DWOD:
Complete 5 rounds:

1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold

*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.

MDP: 24 PP each round and I got all my GHD Back Ext Holds

Tuesday, 1/11/2011

Strength:
Power Snatch 1, 1, 1, 1, 1, 1, 1 MDP: 135,155,165,175,180,185,195
One Arm DB Rows 3 x 20 reps

DWOD:

10 sets of 5 reps 30" box jumps

then...

100 Toes to Bars

Monday, 1/10/2011

20 min AMRAP

1 Muscle up

3 HSPU

5 Back Extension

5 GHD Sit-ups

MDP: 9 rounds and 1mu,3HSPU,5BE

then

Complete 7 rounds for time of:

7 Towel Pull Ups
7 Ball Slams 20 lbs

MDP: 12:58

For Friday, 1/7/2011

Complete:

Row for 5 minutes at a 20 stroke per minute pace

then...

As many rounds as possible in 7 minutes of:

Muscle ups

then...

Row for 3 minutes at a 20 stroke per minute pace.

MDP: 18 MU's

Thursday, 1/6/2011

Complete 10 rounds for time of:

2 Bench Press @ body weight MDP @245
10 Sledge Hammer Strikes RT @20
10 Sledge Hammer Strikes LT @20
Sprint 20 yards
Back Pedal 20 yard

MDP time: 19:51

Tuesday, 1/4/2011

Strength

Deadlift 15x1 @ 65% of 1 RM (30 secs rest) MDP @ 275
One Arm DB Rows 3 x 20@ 45's

DWOD:

Complete 10 rounds:

3 Hang Power Cleans @ 75% of body weight @185
10 20" Box Jumps

*Rest 30 seconds between rounds

Monday, 1/3/2011

Strength

Squat 5 RM @320
Bench 5 RM @280

DWOD:

AMRAP in 15 minutes of:

One rounds consists of:

1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dip

MDP: 3

Thursday/Friday, 12/30;12/31

Thursday:

Rack Pull Deadlift 5 RM
*start with bar at bottom of knees

MDP: 405

DWOD:

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight During the Round.
*Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.

MDP: 135,145,150,155,155

Friday:

Complete:

4 x 100 yard Sprints

then..

Max Pull Ups in 5 minutes

then...

4 x 100 yard Sprints

*3:1 rest : work

MDP: 45 pull-ups