Connor’s 6 Million Doller Man program

Testing the waters with back squat

Squat
205 x 15
I will take it

Deadlift
3 x 2 x bdywt+70 pounds chains x 3

3 Rds
3 muscle up
5 HSPU
15 double unders
Rest 2:00 repeat for a total of 3 times
4:54/4:40/4:52

Back ext
Ring dips etc

RUN

AM. 10min walk warm up
  13min run steady pace with light pack 10lbs

PM. 5min walk warm up
    17min steady/ easy run (HR 130-138BPM) Nasal breathing.

Rumble roller time!!! + Lax ball on sole of right foot - tight.

Rest Day

1/22/12 WOD:

Warm up - three rounds of:
10 dips
15 sit ups
15 push ups
10 air squats

WOD:

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

I Did:
Seven rounds for time of:
95 pound Deadlift, 7 reps
7 L pull ups

Time of 8:58

Had to change to tuck pull ups after 4th round

MONDAY 120130

Clean and Jerk 1-1-1-1-1-1-1 reps

45 pound bar, focusing on form and learning the movements

Friday 120203
Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2. 60*4, 57*4, 55*2

Took another rest day.

Rest Day

Pack Helen:

3 rounds
run 400 m
21 kettlebell swings, 35#
12 pull ups

16:23

Tried pull-ups 3-3-3-3 with ~15 seconds rest in between- completely broke down last round.

Pack:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

8:43

120202
RX:  For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

ACT:  for time;
20 handstand push-ups (knees on ball)
30 Pull-ups (supinated grip)
40 KB swings, 24kg
50 Sit-ups
60 Burpees
Time:  19:13

Night dive
13.2m/27min