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