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