Nov 24th- 30th

Monday

A. Deadlift @ 50X0, work to a tough set of 5 ( perfect back angle)- 315 

B. Barbell split squat  @ 3030, 10-12 reps / leg x 3 sets, rest 90 seconds between legs - sets of 12 with 135#, this was really tough

C. Back extension @ 2020, 10-12 reps x 3 sets ,rest 60 seconds - sets of 12 

D. Hollow body rock 30 seconds x 5 sets, rest as needed- completed with 30 sec rest between sets 

Tuesday

Aerobic single 

Airdyne 1 min @ 85-90%/ 1 min @ 50% x 10 sets- 212 total cals on assault bike

+

rest 5 min

+

Row 1 min @ 1:45/500/ rest 1 min x 10 sets - finished around 4,700 meters

Wednesday

A. Snatch Grip Deadlift @ 40X0, 5 reps x 4-5 sets @ , rest 3 min - sets of 5 with 185 ,205, 225, 245, 265

B. BTN split jerk. Split Jerk OTM for 10 min ( 5 sets @ , 5 sets @ )- 5 sets at 245, and 2nd set of 5 at 265- no misses

C. Barbell good morning @ 3030, 10-12 reps x 3 sets , rest 90 seconds- 65(12), 85(12), 95(10) 

D. For Time: 12:02 - this was really fatiguing on the shoulders, im pretty slow on the burpee muscle ups
25 strict HSPU

10 burpee muscle ups

15 strict hspu

10 burpee muscle ups 

10 strict hspu

10 burpee muscle ups

Thursday

Friday

A. Above knee hang clean, work to a tough double, no dropping between reps- 295

B. Deadlift @ 50X0, work to a tough set of 5- 275,  back felt a bit achy 

C. 3 tng deadlift OTM for 10 min @ 275- completed, got tough toward the end

D. 

21 Power snatch @95#- 8:00- def feel i could of pushed this alittle more, bitch out durning the snatches and clean 

15 cal airdyne                        and jerks, feel i waas babying the back alittle bit tho to

15 Power clean and jerk 

15 cal airdyne

9 thruster 95#

15 cal airdyne 

Saturday

10 cals on rower

5 box jump overs

1 Rome climb to 15"

rest 1:00 x 15sets @ high effort - :47, :46, :43, :41, :38, :40, :42, :40, :44, :40, :43, 39, :43, :47, :37

* my rest was a little bit more than a min because it was just easier to keep it going at the to of ever min, I didn't have my watch on me, if I did I would have used it and rest exactly1 min

nov 17th-23rd

Wednesday
A. Build to a moderate back squat- 335
Then did 1 rep OTM for 10 mins 
B. Clean.hangclean.push jerk. Split jerk, built to a moderate set- 245
C. 3 hang power snatches oTM for 10 mins @ 135
D. EMOM with legless rope climbs , muscle ups, thrusters @ 135 and HSPU to 3"
Thursday
Friday

A. Back Squat @ 40X0, Build to a tough set of 4 - 325- have more in me just being cautious

B. Weighted Pull up @ 2020, 3-5 reps x 4 sets ,rest 2 min - sets of 7 at 44,53,60,70# 

C. High hang clean, build to a tough single -320 

D. 10 RFT:- 9:55

3 muscle up 

30 double unders 

Saturday

10 Wall ball 20# to 12 ft

5 Burpee muscle up 

10 Box jump over 30"

rest 2:00 x 10 sets @ high effort -

1:27, 1:25, 1:23, 1:23, 1:25, 1:27, 1:28, 1:42, 1:57, 1:43

 Monday- off- took the pass week off due to a injury i sustained last weekend on the rower. some how i pulled my back during :30 sprints. was extremely uncomfortable for the week leading in the Southie Showdown. Where i made the decision not to compete. Through out the weekend i was on a ton of anti-inflammatories, had it taped up and pretty much left it along. just kept some ice and heat. This week i cut back on the drug and continue to ice the area and spend a little more time rolling out.    

Tuesday

AM

** see how everything feels on the back, if any movement bothers it sub for something less taxing, this is aerobic based so no pain necessary**

10 squat clean @115# 

10 box jump 24"

10 burpee pull up

1 min row @ high effort

rest 2 min x 3 sets -2:36, 2:47, 2:59
* scaled to hang cleans

+

rest 5 min 

+

10 front squat @ 115#

50 double under

10 burpee pull up

60 second airdyne @ high effort 

rest 2 min x 3 sets- 3:36, 3:49, 3:48
* DU slowed me down alot

+

5 min rest

+

5 bar muscle up

8 C2B pull up 

8 Ring push ups 

8 HSPU

50 m farmers carry @ 32KG

rest 1 min x 3 sets- 1:28, 1:34, 1:58
* totally miss read this and forgot the HSPU, when to mess around with them later on and wasnt able to kip them, however strict is no problem  

PM

30 min run/ row / bike easy - 10 min on both AD and rower, and did 30 min Z1 run

Wednesday

AM

30 x 30 second airdyne @ 80%, 30 seconds @ 50%- 502 total cals

PM

A. Snatch Balance, work to a heavy single 

B. 3 High hang snatch every minute for 10 min , weight 135

C. Split Jerk 1.1 OTM for 10 min @ 185 

D. 2 min front plank x 3 sets, rest as needed