January

Jan 1 Run 1 mi
Rest 2 min
20 95# Squat Clean, 20 box juimps, 20 25# walking lunge, 20 box jump, 20 95# Sq clean, rest 2 min, run 1  mi, 39:30

Jan 2 "Franette" 15-12-9 65# Thruster, pullup (A) 7:12

Jan 4 Pull 3-3-3-3-2
OHS x5 45, 65, 75, x3 85, 95, 105, 115(f), 105(2), 105
Push Jerk x3 75, 95, 115, 125(2)
30 burpees 2:30

Jan 13 Pull 3-3-3-3-3
10 RFT: 10 95# DL, 10 Pushup 12:40

Jan 15 Ride 28  from Lake Pf

1-16 Pull 3-2-3-2-2
Box Squat x2 115, 115, 125, 125,125,125,125,130,130
5 RFT 12 TTB, 12 15# DB Thruster (more like toes near bar) 10:58

1-17 Tabata Burpee (4), Pull 6-(4), Push 7 -(6), Sit 9, Squat 12

Jan 18 Pull 10(A) 2-2-2-3-2
Split Snatch x3 45, 65, 75(2)
Run 2

Jan 19 Pull 1-2-2-2-3
21-15-9 95# Clean, Dips(A)11:45

Jan 20 2 RFT Run 1/2, 50 45# Thruster, 20(A) pull (Broken) 26:54

Jan 21 Pull 3-3-3-2-2
Dip 2-3-3-2-2
Sq x5 135, 155, 165x3, 165x3
Dead x5 185, 225
Pr x5 75, 85, 85, 85
Run 1/2 4:00
Weight 187 blech!

Jan 22 Dunder practice 3 in a row!
BP x5 125, 145, 140
5RFT 7 185# DL, 4 pull 7:48

1-23 Pull 2-2-3-2-2
Dio 2-2-1

Press 1 min rest x2 85, 90,90,90,90,90,90,90,90,90,90
20 burpees 1:22

1-25 20 minute stairmaster
7RFT 7 pull(A), 7 Front Squat 95# 11:52

1-27 Pull 5-3-3-3-3
Dip 3-3-3-3-3
8x Run 1/4 rest 90 sec 25:08 (not last rest)

1-28 Ride 18.5 in town
Pull 4-3-3-3-3
Dip 4-4-3-4-4
Box Sq x2 95, 125,135,145,150,150,155,155

1-29 "DeForge"
4RFT
145# DL x12
15 pull (A)
12 75# Clean and Jerk
15 TTB
36:30 broken

1-30 Pull 4-4-4-3-4
Dip 4-4-2-4-4
C&Jerk x1 75, 75, 95, 105, 115, 125(f), 125(f), 115, 120

1-31 Squat 95, 135
5RFT 7 Mu Up progression, 21 65# SDHP 19:14