Jan 14- rower
5000 meters 19 mins

Jan 15- warm up
reps 30-20-10
Deadlift 95#
swings

3 rounds
Power clean x 3
55#KB clean and press x 5 each arm

5 rounds
3 x clean complex (power clean,hang clean,squat clean)
1 min rest

3 rounds
Box jumps x 10
sandbag get upx 2 each side

Jan 16-warm up
burpees-pullups

5 rounds
push ups x 20
35#KB thrusters x 15,12,10,10,8
DB push up x 15
KTE x 6

reps 21-18-15-12
500 meter row
deadlift 185#
sit ups w/ 45# plate
TOUGH WORKOUT!!

Jan 17- Did a 120 rep round w/ Rod.
Jan 18- AM workout w/ J fish
row 500-15 swings

4 rounds
hang cleans x 5
jump shrugs x 5
box jump x 10

2 rounds
swings 55#, 45#, 35# x 10 reps
santch 35#, 45#, 55# x 5 per arm
cl & press 55#, 45#, (2) 35# x 5 per arm

PM- rower
1000 meter intervals- 2 min recovery
1) 3:33.5
2) 3:40.1
3) 3:42.2
4) 3:38.3
5) 3:51.9
PAIN!!!