Jan 6th- 12th

Monday 

AM
A. Back Squat , Build to a tough 5, only 1 tough set- 335

B. Snatch 1 rep @ 190 x 3 sets, 1 rep @  205 x 2 sets, rest 2 min- 190(no misses) 205( misses the first 3 attempts before i finally hit it)

C. 3 tng Power Clean and jerk @ 185 per min for 6 min - no misses- however my shoulder has been acting up lately and makes my catch in the jerk feel/look like shit

PM

25 second airdyne @ 97% ( near all out)

rest 3:30 x 6 sets - 23 cals, 23 cals, 22 cals, 21 cals, 20 cals, 19 cals 

Tuesday

A1. Close Grip Bench Press 3-5 reps, rest 2- 205(5), 215(5), 225(5), 235(5), 245(4)

A2. Pendlay Row  5 reps, rest 2 x 5 sets- sets of 5 - 155, 160,175, 185,185

B. Deadlift 3 reps x 3 sets, ret 3- 335,355,375- (i believe that is my Pr from god knows when)

+

Every Minute for 16 min-   on video

First Minute: 25 row ( keep this aerobic)-meters- 116,120,124,124,126,129,129,132

Second Minute: 1 legless rope climb- time completed in sec- 9,9,10,10,10,10,11,11

Wednesday

A1. Front Squat, 1 rep  sets @ 90-92% 1RM, rest 2- 3 sets of 300#

A2. 15 HSPU for time, rest 2 x 3 sets- 15 sec, 15 sec, 16,sec 

+

 Keep this aerobic- 1st- 2:28, 2nd- 2:52, 3rd- 3:11- video of the first set, box jumps were the killer in this, im just not as fast as i use to be, second round really got my forarms jacked up

10 Toes to bar

15 Overhead squat 75#

20 Box jump

15 Power Clean 95#

10 toes to bar

rest 3 min x 3 sets 

Thursday

20 min z1 + mobility

Friday

A. Back Squat , Build to a tough 5, only 1 tough set-340(4) failed the 5th rep

B. Clean and Jerk , 1 rep x 3 sets @ 250#, 1 rep x 2 sets @ 260- no misses, however my last C&J is ugly but honestly my jerk hasn't been this smooth in a long time, felt GREAT

C. 3 tng Power snatch EMOM for 6 min- no misses, things felt pretty smooth 

145#

 over all wasnt feeling to good today, by back is a little tweeked from the deadlifts the other day

PM

Lactic mixed-45sec, 46 sec, 47sec 

12 Power clean 155#

12 burpees 

rest 7 x work x 3 sets 

Saturday

13.1 Open workout