Nov 25th- Dec 1st

Monday

A. Snatch Grip Deadlift 40x0, 3-5 reps x 5 sets rest 4 min-sets of 5 with 215, again really trying pull my shoulders back and keeping a flat back and driving through my my legs. i did video on of my sets                           

B. Close Grip Bench Press 30x1, 8,6,4,2 rest 3 min-195(8), 205(6),215(4),225(2)                             

+                                        

4 min AMRAP -3 rounds- struggled on the Double unders alittle bit, the first and second round i stumbled a couple times                   

15 thruster @95#                        

30 double unders                        

PM                                    

4 min row @ 90%- 1st-1:52, 2nd-1:51, 3rd-1:52.7, 4th-1:51.2, 5th-1:51.4, 6th-1:52                

rest 4 min x 6 sets     

Tuesday 
       AM                                                        

A. Snatch. Pressing snatch balance. Snatch balance, 1 set every minute for 10 min-125# - pressing snatch balance was the limiting factor in this EMOM, weight was super light for the snatch/balance, i was able to hit a couple of sets with 135 to warm up but felt id burn out durning the EMOM

B. 3 touch and go above knee hang squat snatch every minute for 7 min-165# failed the last rep on sets 4 and 5              

C1. 20 CTB pull up , rest 10 seconds-unbroken sets                                      

C2. 20 hand release push ups, rest 2-3 min x 3 sets          

PM                                                  

30 min airdyne z1   

Wednesday

A. Back squat 6,4,2,6,4,2 rest 4 min-300(6), 305(4), 310(2), 310(6), 315(4), 325(2)- all sets with a belt, felt really good with these squats. kind of feel i have more in me                                        

+                                    

6,5,4,3,2,1  - 6:52- for the first time i passed on using the belt, felt really good, felt strong,                         

Power clean 225#        

40" box jump            

Rest 10 min

                                               

5 rounds for time:   - 15:48- airdyne was the killer here, all KBS were unbroken     

15 KB swings 32kg        

15 burpees to 6" touch                                      

15 cal airdyne                  

           Thursday

20 min z1 airdyne + mobility

Friday

A. Clean grip deadlift @ 41x1, 4-6 reps x 5 sets, rest 3-4 min-sets of 6 with 235,i really wanted to focus on keep form, keep good angle and keep shoulders pulled back                     

B. Push jerk. Split Jerk 2.2 x 5 rest 2, start @ 185- alls set with 205, was going to go up in weight but my shoulder is bothering me and didnt want to aggravate it more                                   

C. 3 bar muscle ups every minute for 15 min- again like a walk in the park, no failed rep, wasnt breathing hard at all                                    

PM                                  

Airdyne 20 seconds @ 97%      rest 2:40 x 8 sets, rest 10 min btwn sets 4& 5-cals per set- 21,21,19,21,21,21,19,20 

Saturday

AM                                          

3 TNG cleans every 30 seconds for 5 min, 185# -had to drop to single for the 3rd min, cause i was going to start failing reps, and the back to T&G for the 4th min and failed on my last set- struggle alittle bit with this one, back was alittle tight but kept good form, no belt     

+                                        

20 min EMOM -         

First minute: 3 burpee muscle ups- failed one rep towards the end of the emom, do to my shoulder is really flaring up,                                     

second minute: 12 TNG DL @ 135#- went very well with the dead lifts, made sure to keep good back angle, really tried to not rely on my lower back to do all the work, used my leg, drove through the floor, pulling my shoulders back                               

PM                                       

4 sets: 400m run        

25 unbroken pull ups , rest 3 min , take an extra 5 min btwn sets @& 3