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