Dec 1st--7th

Monday

Snatch intense + Front Squat intense + Deadlift moderate  

A. Snatch. Hang Snatch. OHS, work to a tough set- easy 215, jumped to 235 but missed the hang forward 

B. Front squat @ 41X1, 5 reps x 4-5 sets, rest 3 minutes- sets of 5- 205,225,245,265

C. Deadlift @ 50X0, work to a tough set of 3- 305

* flat back, keep the tempo

D. Back extension @ 2020, 10-12 reps x 3 sets, rest 90 seconds - completed sets of 12

Tuesday

AM

Upper pressing strength 

A. Weighted Dip @ 40X0, 3-5 reps x 5 sets, rest 2 min- sets of 5- 46,53,58,60,65

B1. AMRAP strict HSPUto 4” deficit, rest 90 seconds - 5,5,5

B2. AMRAP strict C2B chin up , rest 90 seconds x 3 sets - 8,7,6 

C. 400m front rack carry w/ 53# in each hand for time - 5:42, i made it to the phone pole just pass the 200m mark before i broke, took a quick rest ( bout 30 sec) and then got to the 400m mark, took a good rest and back to the 200m mark and broke for the 3rd time, and finally back to the finish 

PM

single aerobic

Airbike 90 seconds @ 85%/ 90 seconds @ 50% x 10 sets - 301

Wednesday

AM

Snatch skill work + muscle up skill work

A. Heaving snatch Balance, work to a heavy single, not a max, no misses - 245

B. Hang snatch 3 reps x 9 sets  rest 90 seconds ( 3 sets @50%, 3 sets @ 55%, 3 sets @ 60%)-  percent off of my 235 hang snatch, no fails

C. 3-4 muscle ups OTM for 10 min ( work on keeping feet together, tension throughout)- 4 OTM, kept feet together and a little kip, messed around with kipping the dip and not, 

PM

For Time 10-15 min range - 16:07

For Time:

50 cal airbike

50 ft overhead walking lunge 95#

20 power snatch 

10 burpee over bar 

20 clean and jerk 95#

10 burpee over bar

50 ft overhead walking lunge 95#

50 cal airbike 

Thursday

OFF

Friday

AM

Clean intense + Back squat moderate + Deadlift moderate 

A. Clean and Jerk 1.1, work to a challenging set- 255, missed the 2nd jerk on 285

B. Back squat @ 40X0, work to a tough set of 5- 285, 

C. Deadlift @ 50X0, work to a tough set of 3 - 305
* felt 

PM

single aerobic 

Row 90 seconds @ best 2k pace, rest 90 seconds x 10 sets 

Saturday

For Time piece, a lot of contractions - 26:44, held like an 85% pace

For Time:

50 cal airdyne

50 box jump over 24"

50 KBS 32kg

50 hand release push up

50 KBS

50 box jump over 24"

50 cal airdyne 

Sunday

OFF