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