2/4 hybrid program

9am
strength (press/squat/pullup)

ME strict press - 4x3 (#95,#135,#155,#165)
DE back squat - 10x1 (#315)
chin ups- 3x5 (bw-#150)

plyometrics: double depth box jumps - 10x1

1/24 hybrid program

9am
strength (bench/squat/pullup)

ME bench press - 3x3 (#185,#205,#225)
ME back squat - 3x3 (#260,#295,#330)
ME pull ups - 3x5 (bw-#170,bw-#140,bw-90*) *4reps

plyometrics: double depth box jumps - 20x1



run: 'stroller runabout'

distance = 3.5 miles (albertsons/henry's)

time = 1:17:17



tabata challenge: week 4/day 1 - air squats (14,12,12,12,12,12,12,15)

1/8 hybrid program

10am
strength (press/squat)

ME strict press - 3x3 (#95,#135,#175)
ME back squat - 3x3 (#225,#315,#365*) *1rep
ME deadlift - 3x3 (#135,#205,#275)


tabata challenge: week 1/day 3 - box jumps 24" (9/7/7/7/7/7/7/8)

11/8 hybrid program

9am
strength (bench/squat)

bench - 3x3 (#175,#195,#215*) *4 reps
DE box squat (24" box) - 12x2 (#275)

24" plyo box jump offs - 15 reps (45 sec rest)



rowing
2000 meters

time = 9:01



week 2: thrusters - 9reps @ #95

11/1 hybrid program

11am
strength (bench/squat)

bench - 3x5 (#165,#185,#205*) *6 reps
DE box squat (24" box) - 12x2 (#245)

24" plyo box jump offs - 12 reps (45 sec rest)



metcon: 'squats/press'
21-15-9 reps for time

bw squats
#95 push press

time = stop watch malfunction



thrusters - 9reps @ #65 (unbroken)

10/21 hybrid program

9am
strength (press/squat)

ME push press - warmup, 5/3/1 - (#155,#175,#195*) *3 reps
ME squats warmup, 5/3/1 -(#260,#295,#330*) *3 reps

assistance:
plyometric box jumps 12x1 - 24" box to floor to 12" box to floor


metcon: 'box jump/situps/thrusters'
3 rounds for time:

12 box jumps 24"
9 situps
6 thrusters #95

time = 4:50




today +42 burpups - 462 total