Spencer's JanuHAM Plan
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Date:1/1/20131/2/20131/3/20131/4/20131/5/20131/6/20131/7/2013
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Warm-UpRest DayDynamic Warm-UpDynamic Warm-UpRest DayDynamic Warm-UpDynamic Warm-UpDynamic Warm-Up
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WODHappy New YearMile repeats, 3 rounds
Run 1 mile, rest 5 minutes
Run faster than a 5k pace
20 minute AMRAP
1 round of Nate (2 mu, 4 HSPU, 8 KB swings 2pood)
1 squat clean, 205lbs
1 round of Nate
2 squat cleans
1 round of Nate
3 squat cleans
1 round of Nate
4 squat cleans........
Rest Day5 Rounds for time:
10 Toe-2-Bar
10 Power Snatch(75#)
10 WallBalls
"Gwen"
15-12-9
Clean & Jerk (Unbroken)
For Time:

1000m Run
100 Push-Ups
10 Power Snatch (185#)
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WOD #2Rest DayRest Day
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Time (WOD #1)Rest Day(7:24, 7:18, 7:20)9 Rounds + 1repRest Day6:12:00185#13:32:00
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Time (WOD #2)Rest DayRest Day
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After-PartyRest Day50 Strict CTB Pull-Ups
(Not for time)
Rest DayOne arm DB Push Press
5reps x 5sets (each arm)
@ 70#
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CommentsRest DayEnded up being over a mile. Around 1.25milesRest Day
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Date:1/8/20131/9/20131/10/20131/11/20131/12/20131/13/20131/14/2013
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Warm-UpDynamic Warm-UpRest DayRest Day
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WOD #115min. AMRAP:
10 Chest-2-Bar
10 Double KB Snatch (20kg)
10 Box Jump (30")
Rest Day5 Rounds:
7 Deadlifts (275#)
30 Air Squats
7 HSPU
3 Rounds:
30 Hang Squat Snatch (95#)
30 Split Jumps
30 KB Swings
21 Push Jerks (135#)
21 Pull-Ups
50m Plate push
15 Push Jerks (135#)
15 Pull-Ups
50m Plate push
9 Push Jerks (135#)
9 Pull-Ups
50m Plate push
3min. AMRAP:
3 Squat Clean Thrusters (135#)
6 Burpees
9 Sit-Ups
Rest 1min.

Repeat for 5 Rounds
Rest Day
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WOD #2Rest DayRest Day
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After-PartyRest DayRest Day
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Time (WOD #1)7 Rounds + 17 RepsRest Day6:29:0014:15:007:11:003+3, 3+3, 3, 3+4, 3+5Rest Day
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Time (WOD #2)Rest DayRest Day
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CommentsRest DayRest Day
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Date:1/15/20131/16/20131/17/20131/18/20131/19/20131/20/20131/21/2013
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Warm-UpSpartan Race event in Time Square, NYCRest Day
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WOD #1For Time:
200 Double Unders
100 Double KB Front Squats (24kg)
50 Double KB Snatch (24kg)
25 Double KB Thruster (24kg)
5.4.3.2.1
455 deadlift
Muscle ups
Spartan Race event in Time Square, NYC8 rounds:

Thruster x 5reps @ 205#
Sprint 150m
rest 45sec.
Every minute on the minute, complete 2 power clean and jerk @ 235# for 10minutes
then... go immediately to...
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
Rest Day
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WOD #2Spartan Race event in Time Square, NYCRest DayRest Day
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After-PartyRest Exactly 5min. post WOD
then establish a Max Squat Clean

= 325#
30 HSPU
(From two 45's down to an abmat) (About 8")
Spartan Race event in Time Square, NYCRest Day
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Time (WOD #1)17:41:003:49:00Spartan Race event in Time Square, NYC23:31 (Total Time)Rest Day
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Time (WOD #2)Spartan Race event in Time Square, NYCRest Day
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CommentsThe deadlift is 82.7% of my maxSpartan Race event in Time Square, NYCRest Day
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Date:1/22/20121/23/20121/24/20121/25/20121/26/20121/27/20121/28/2012
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Warm-UpDynamic Warm-UpDynamic Warm-UpDynamic Warm-UpRest DayDynamic Warm-UpDynamic Warm-UpDynamic Warm-Up
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WOD #12 rounds of:
Lumber Jack 20
20 Deadlifts, 275
Run 400
KB swing, 2 pood
Run 400
OHS, 115lbs
Run 400
Burpees
Run 400
Pull-ups chest
Run 400
Box jump
Run 400
Squat cleans, 45 DB
Run 400
21.15.9
Row calories
KB Snatches, 2x24kg
5 rounds for time of:
205 pound clean and jerk, 6 reps
15 yard farmers carry, 135lbs barbells
9 over the box jump, 30" can not touch top.
15 yard farmers carry, 135lbs barbells
Rest Day20 minute AMRAP of:
10 Thruster, 75lbs
10 Pull-ups
10 Dead lift, 225lbs
10 Ring dip
Complete 75 HandStand Push-Ups:
At the top of every minute, complete 20 double unders
Continue until all Handstand Push-Ups are complete

Handstand Push-Ups are performed from a 4" high platform
4 Rounds:
20yd Plate Push (45#)
7 Hang Power Snatch (155#)
20yd Plate Push (45#)
7 Power Snatch (155#)
20yd Plate Push (45#)
7 Squat Snatch (155#)
Rest 2min.
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WOD #23 Rounds:
Front Rack Lunge 100' (135#)
15 Over the bar burpees
Rest Day
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After-Party50 CTB Strict Pull-Ups45 pound barbell pistols Rest Day
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Time (WOD #1)44:25:005:25:0011:27:00Rest Day8rounds + 28reps14:47:0022:58 Total Time
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Time (WOD #2)8:30:00Rest Day
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CommentsWOD #2 one of the worst leg burners i have done in a whileRest DayCrushed my legs
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Date:1/29/20131/30/20131/31/20132/1/2013
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Warm-UpRest DayDynamic Warm-UpDynamic Warm-UpDynamic Warm-Up
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WOD #1Rest Day5 rounds, 3 minute rest between rounds. 5 dead lifts, 5 hang power cleans, 5 front squats, 5 push jerks. Increase weight with each round. Can not drop bar during set."Tommy V"

21 Thrusters (115#)
12 Rope Climbs (15')
15 Thrusters (115#)
9 Rope Climbs (15')
9 Thrusters (115#)
6 Rope Climbs (15')
Mary 20 minute AMRAP of:
5 HSPU
10 Alternating pistols
15 Pull-ups
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WOD #2Rest Day2k row
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After-PartyRest Day
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Time (WOD #1)Rest Day185#, 205#, 225#, 225#, 235#
17:05 Total Time
8:58 PR
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Time (WOD #2)Rest Day6:40.3
Tied my PR
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CommentsRest DayGreat Training Day!
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