Dec 30th- Jan

Monday

A. Power Snatch, build to a heavy single- 202.5                

B. Back Squat, 21x1, 10,8,6,4 rest 3 min - 245(10), 255(8),270(6), 295(4)-bar felt really light today, could of had more weight on the bar but i tend to break down on the highter rep ranges, i judged this workout off of the last time i squated  at a silimar tempo back in Sept, just added a litle bit more weight                       

C. Weighted chin up @ 21x2, 6-8 reps x 4 sets, rest 2 min- all sets 25lbs- 8,8,6,6

Tuesday

AM                        

5 min AMRAP @ 90% -3 rounds + 5 cals, thrusters were UB             

15 cals airdyne       

15 thrusters 75#       

rest 5 min                   

5 min AMRAP  @ 90% -4 rounds + 5 reps,                   

10 power clean 95#                             

12 box jump 24"      

rest 5 min                   

5 min AMRAP@ 90% - 3 rounds + 19reps, all reps were UB except my 3rd round of DU, I triped up                     

10 wall ball              

10 toes to bar          

30 double unders  

PM                          

20 min z1 airdyne

Wednesday

AM

A. Squat clean. Split jerk, 3.1 build to a tough set. Touch and go on cleans -245, 265( got the clean, failed the jerk)

B. 3 Touch and go deadlift on the minute for 10 min, start at 315- started get tough around 7 mins, 

C. Split jerk cluster 1.1.1 x 4 sets, rest 2 , start at 225 add if possible - 225 , 245x 3 

PM

5 min amrap

155# squat clean thruster -28 reps

Thursday 

Off

Friday 

A. Snatch, build to a touch and go triple -205, 210(failed the 3rd rep)

B. Above knee hang clean, build to a tough set- 275, 285( had a hard time catching in the hole)

C. Back Squat 5 reps @ 70% 1RM x 4 sets, rest 3 - 260

Saturday 

AM

Row 250m @ 97%, rest 6 min x 6 sets-41.8 sec, 43 sec, 43.1 sec, 43.5 sec, 43.9 sec, 43.1 sec

PM

Open 13.2- 7 rounds + 14reps- i feel i could push it some more, i felt really slow through the push press, my lower back didnt really flair up to bad, it was really in my feet this time, i stand on the outsides of my feet on my DL and that is causing then to cramp up. if i tested again i could match my previous score of 8 rounds + 8 reps, but i donit think ill be ale to break into the 9th round

shoulder to OH

deadlift

box jump

Dec 23th- 29th

Monday
AM                           

A. Snatch Grip Deadlift, 41x1, Build to a heavy single holding tempo- 315                  

B. Close Grip Bench press, build to a max on the minute, small jumps, start at 185 -285, 295(f)                    

+                                  

15,12,9 - 2:55              

Power Clean 115#    

Burpee                                           

PM                             

1k row @ 1:50/ 500 pace  rest 3 min x 3 sets - 1:50pace- 3:40 time, 1:50.9- 3:41, 1:50.8- 3:41.6  

rest 5 min                

1k row @ 1:52/ 500 , rest 3- 1:52.5-3:45, 1:52.7-3:45.5, 1:52.8- 3:45.7

Tuesday

Build to a heavy single OHS- 245#
+
1 weighted legless rope climb every 2 mins for 5 sets- increased weight per set- 15lb, 20lb,20lb,25lb,25lb
+
5 unbroken kipping HSPU to 10" depth on the min till failure - 4 rounds + 2

Wednesday 

A. Back squat, build to a heavy single- 370  new PR

+

4 rounds:- 14:54

5 power clean at 245

5 muscle up 

Rest 10 min

For time: 10:19

750m row

25 wall ball

25 box jump

25 kb swing 32kg

750m row 

Thursday
off

Friday
AM
Snatch grip DL- 41x1, 1 rep x 5 sets rest 3 min- 300 for all sets
behind the neck jerk OTM for 10 mins @ 245- no misses 
5 min clock: 30 MU +AMRAP DU- 52 double unders-finished the MU at 4:12- i can get that under 4, i held back alittle

PM
35 sec airdyne sprints: rest 4:25 x 3 sets- 29 cals, 31 cals, 29 cals


Saturday

A. Build to 5 rep max tng clean- 245(5) 255(3)- I wasn't sure what to aim for, was pretty much a guess, was hopeing for 265, but knew it would be tough. If I opened with 255 I know I would of got it, I dropped it cause I lost my grip

+

10 min EMOM- have video

First minute: 10 OHS 95#

Second minute: 10 wall ball to 12'

+

10 min EMOM

First minute:30 second tough row- damper set to 10- 1st- 1:46pace/154meter, 2nd- 1:37.4p/154m,  3rd- 1:36.7p/ 155m, 4th- 1:34.9p /  158m, 5th- 1:31.4p/ 164m

Second min: 12 quick box jumps - used a 24in box- recorded my times , 17sec, 20sec, 20sec, 20sec, 21sec

Dec 15- Dec 22

Monday

AM

A. Snatch Grip Deadlift @ 40x0, 1 rep every other minute for 5 total sets - 285#

B. Close Grip Bench press @ 31x1, 2-3 reps x 6 sets , rest 2 - sets if 2 with 235#

+

4 min AMRAP- 2 rounds+ 7

15 115# thruster

15 toes to bar 

PM

5 min row @ 1:55/ 500 pace- 1:55.3, 1:55.5, 1:55.8. 1:55.4

rest 3 min x 4 sets 

Tuesday

AM                                        

A. Build to  a heavy single snatch -215/220- the weight wasn't a killer, I couldn't get the bar behind me enough, kept loosening it in front, had at least 10 misses. Felt like giving it a shot again later on and just felt so much smoother, only had like 3 misses but then hit it on the next attempted                                    

+                                               

1 weighted RC every minute for 10 min , use weight belt, add weight per set if possible- 15lb vest-wasnt able to finish the EMOM, failed the 7th min, wasn't able to reach the top of the rope, started sliding back down                     

+                                                    

3 tough strict HSPU to deficit every minute for 10 min- 5 sets @ 8in, 5 sets @ 10in                              

+                                                     

30 strict L pull ups for time-3:24

PM                                         

30 min z1 airdyne 

Wednesday

A. Back Squat, Build to a heavy single  -365 

+                                          

Unbroken overhead squats for time 7>1 @ 155# - 3:25                      

rest 10 min                

3 rounds for time:  15:58              

100 Double unders- really struggled with the double unders            

10/10 KB snatch  32kg

Thursday

20 min z1 + mobility

Friday

AM                     

A. Snatch Grip Deadlift @41x1, 2 reps x 5 sets, rest 3 min - all sets with 285    

B. Behind the neck Jerk. Jerk OTM for 10 min, weight 225# - no misses              

C. 5 ring muscle ups OTM for 10 min -first 4 mins were UB sets of 5, 3 sets  broken into 3&2,  then I struggle for the last 3  mins             

PM                     

AD 30 seconds @ 95%, rest 3:30 x 5 sets- 27,26,28,28,27 

Saturday

5 TnG CLEANS @ 205 every other minute for 5 sets- no misses, however it was more like a 2 min rest between set, my knee was bothering me alot from snowboarding earlier in the day. however i feel that if wasnt an issue id be just fine, each set took between 15-20 sec
+
10 min EMOM- wasn't until the about 6 or 7 mins in were i started to notice my low backs was burning out, wasn't on the snatches but it was the box jumps that got it going
1st: 8 power snatch- first 2 sets were UB, one set of 6&2, and the rest broken in sets of 4
2nd: 12 box jumps 24"
+
10 min EMOM- moved through it pretty well, should of gone UB on the wall balls
1st: 20 Deadlifts @ 95- UB, made sure my shoulders were pulled back and kept my butt engage
2nd: 15 wall balls- broken into 8&7

Dec 9th - 15th

Monday

Am

A. Snatch grip deadlift 40x0, 2 reps x 7 sets , rest 3 min- 245(2), 255(2), 265(2), 275(1)

B. CG bench press 31x1, 3-5 reps x 5 sets ,rest 3 min-  205(5), 215(5), 225(5), 235(4), 245(3)
+

5 min amrap- 3 rounds + 1 OHS, im have more in me, had a couple of stumbles durning the workout 

15 OHS 95#

3 rope climb

PM

5 min row @90%- 1:54.8, 1:55.3, 1:55.5, 1:56.6, 1:56

Rest 3 min x 5

* focus on good breathing and consistency here

Tuesday

AM

A. Build to a heavy single snatch- 220#                                             

+                                                      

For Time (unbroken):- 11:57                           

7>1  Muscle up -4:38                        

1>7 CTB pull up-7:22                   

7>1 HSPU-10:20                                     

1>7 T2B -11:57                                        

PM                                             

30 min z1 airdyne 

Wednesday

A. Back Squat Build to a heavy double -355

+                                     

15 squat Clean for time 245# -5:56            

rest 10 min                                      

4 rounds for time: -23:48- suffered through this, legs felt heavy, and kept crapping up

15 toes to bar           

20 wall ball                                

25 kb swings 24kg        

30 box jumps 20"

Thursday- off

Friday-
Am
A. Clean Grip Deadlift @41x1, 2 reps x 41x1, 2 reps x 6 sets rest 3 min-295( for 3 sets), 305( for 3 sets)
B. BTN jerk, Split jerk EMOM for 10 mins @ 205, no misses- no misses
C. 50 Bar muscle ups for time- 5:45  

Pm
30 sec airdyne @ 95%, rest 4 x 6 sets- 1st- 28 cal, 2nd- 26 cal, 3rd- 27 cal, 4th- 30 cal, 5th- 24 cal, 6th- 26 cal
* rest 10 mins after set 3

Saturday
Am
3 T&G cleans @ 225 every other min for 10 sets- no misses
+
20 min EMOM
first- 15 russian KBS
second-- 10 box jumps (step down)

Pm
4 rounds for time- 15:58
50 cals airdyne
3 rope climbs

Dec 2nd-Dec 8

Monday

A. Snatch Grip Deadlift @ 40x0, 2-3 reps x 6 sets ,rest 4 min-sets of 3 with 235             

B Close Grip Bench Press@ 31x1,  4-6 reps x 4 sets, rest 3 min- - 200(2)215(6)x2, 225(4) 

+                                

5 min AMRAP - 3 rounds+10 wall balls              

15 wall ball                         

2 rope climb                      

15 Box step up 24"                                     

PM                            

5 min row @ 85% ,rest 5 min   x 5 sets, consistency here- 1:54, 1:54.8, 1:55, 1:59.5- i called it quits after the 4th set because my lower back fried out for whatever reason. my 4th set was horrible and i know it was only going to get worse

Tuesday

AM                                                    

A. High Hang Snatch, Above knee snatch, below Knee snatch, hold for a second at each position, every minute for 10 min - 165- failed the 3 rep from 4 mins on. weight isnt heavy for me, really think it was just a shit day,feeling kind of off today,  kept missing foward                          

B1.  25 Unbroken Pull ups, rest 10 seconds                          

B2. 20-25 weighted Hand release push ups, rest 3-4 min x 3 sets- unbroken sets of 25, pull-ups/ push-up both done with 15lb vest                              

PM                                                  

30 min z1 airydne    

Wednesday

A. Back squat                    

3,2,1,3,2,1 rest 4 min 315(3), 325(2), 345(1), 345(3), 355(2), 365(1)(f)-                           

+                                  

10 squat clean thruster for time @ 205# - 3:09                                 

+                                   

10 min AMRAP  -275 DU-this is how it was broken down-(50,25,50,5,30,15,50,50)        

Double unders, every time you break complete 3 wall walks

Thursday

20 min z1 airdyne + light mobility

Friday

A. Clean Grip Deadlift @ 41x1, 3 reps x 6 sets, rest 4 min- 245(2), 255(1), 265(3)

B. 3 TNG push jerks from the rack every minute for 8 min , start @ 185#, no misses-i increased weight every 2 mins, no misses, 185(2sets), 195(2sets), 205(2sets), 215(2sets), 225( just for fun)  

C. 4 bar muscle ups every minute for 10 min - no failed reps, was alittle more challenging, feel i moved through it well                      

PM                       

Airdyne 25 seconds @ 97%    ,rest 3:35 x 6 sets-cals per set- 25,24,21,22,22,23 

Saturday

3 touch and go cleans every minute for 10 min @ 205# -challenging but got through, my last set i had to rest an extra min cause i was going to fail the last set, no belt                    

+                                    

 20 min EMOM - went very well, was nervous that i was going to destroy my lower back but that was not the cast, lower back healed up just fine, just kept a nice pace and moved, 

First: 10 alt Dumbell Snatches @ 60#    

Second: 7 Burpee Box jump                        

PM                                                  

run 400m -1st set- 2:00 with a 1:33 run     2nd- 1:58 with a 1:29 run                 

25 pull ups                

 rest 3 min    x 2    

then rest 10 min        

90 second airdyne    @ 90%  -1st- 1:59 with 35 cals         2nd- 2:01 with 29 cals                      

25 pull ups            

rest 3 min x 2