Jan 20th- 26th

Monday
Am
A. build to a tough 2 back squat- 355
B. Above knee hang snatch, build to a triple- 175, 195( kept misses it forward, my last attempt at it i misses it on the was up on my 3rd rep, weight isnt is heavy either)
C. 15 power C&J for time @ 225- 4:38- mentally i wasnt in it, i lost count a couple of times, next time if i stay on pace with 4 every min, ill keep it under 4

PM
300 Meter row all out- rest 7 x 6-
.52 @ 1:26.9
.52.9 @ 1:27.1
.53.7 @ 1:28.5
.56.8 @ 1:34.6
.56.3 @ 1:32.9
.53.6 @ 1:31.1

Tuesday

A1. Close Grip Bench Press, 1 rep, rest 2 min- 255, 265, 270, 275, 275 

A2. Pendlay row, 4-5 reps x 5 sets - 165, 175, 185, 195, 200

B. Deadlift 1.1.1 x 3 sets, rest 3 min ( 10 sec between clusters)- 315, 325, 335

+

5 rounds for  time: 20:47- 

2 legless rope climb

6 shoulder to Overhead 185#

6 ring muscle up  

* this was a tough workout. everything was unbroken, just really had to rest between movements because i didnt want to fail any especially on the legless. my first 2 rounds were under 6 mins, 

Wednesday

A1. Front Squat 3 reps, rest 2 min- 265, 285, 295

A2. Weighted dip amrap with 35#, rest 2 min x 3 sets - 12, 12, 11

+

4 sets for times( keep it at 90%)- 4:48, 4:41(UB), 5:03, 4:39

35 double under

12 Deadlift  155#

15 Box jump over

 30 air squat

15 box jump over

12 deadlift 155#

35 Double unders 

rest 3 min btwn sets

Thursday

20 min z1 + mobility

Friday

A. Build to a tough 2, oinly one tough set then move on- 365

B. Hang Clean, Clean, split Jerk 1.1.1 x 4 sets , rest 3 min ( drop bar after hang)- 245, 255, 265, 275, 285(f)

C. 3 tng snatch OTM for 10 min , 165#- no misses ( video) 

PM

2 sets ALL OUT: 1st set- 13 cleans/ 20 burpees    2nd set- 13 cleans/ 22 burpees

:45 135# squat clean 

:45, burpee  ( fast)

 rest 10 min 

+

rest as needed

+ 

2 sets ALL OUT- 1st set- 30 cals/ 27 KBS(UB)   2nd set- 28 cals/ 28 KBS(UB)

:60 Airdyne

:60  32kg Kb swing

rest 10 min

Saturday

Keep everything at 90%:

 500 Meter Row
- 6:30- held a 1:45 pace for the first 500 and a 1:48 for the last

50 Burpees


500 Meter Row


+


Rest 7 Minutes

+



25 Overhead Squats @ 65# - 5:58(UB) i no rep myself 3 times due to i forgot the box jump over


25 Box Jump Overs 24”


20 Overhead Squats


20 Box Jumps Overs


15 Overhead Squats


15 Box Jumps Overs


+


Rest 7 Minutes


+


15-12-9-6-3 Thrusters @ 95#- 9:50(UB)- wasnt really happy with how i did, i wanted to be unbroken. they really just too alot out of me, 

PullUps


Lateral Burpees ( over barbell)