Dec 8th- 14th

Monday

Snatch intense + Front Squat intense + Deadlift moderate

A. Power snatch, work to a heavy single- 215, think i have some more in me 

B. Front squat @ 41X1, 4 reps x 4-5 sets, rest 3-4 minutes - sets of 4: 225,245,255,265

C. Deadlift @ 50X0, 1.1.1 x 5 sets, rest :10/ rest 2 - 255, 275,295,305,315

D. Back extension @ 2020 ,8-10 reps x 4 sets, rest 90 seconds- sets of 10 

Tuesday

AM
Upper pressing strength
A. Weighted Dip @ 40X0, 2-3 reps x 5 sets, rest 2 min-sets of 3: 70, 75, 80, 85, 90, 
+

10 min EMOM- rope climbs got tough, sat out on the 6th min and 2 reps were regular 

1 legless rope climb

5 C2b Pull up 

3 10" deficit HSPU

+

 Front rack carry w/ 70# in each hand 100m x 3 sets, rest as needed- unbroken in 1:12, 1:08, 1:03

PM
single aerobic
Airbike 2 min@ 85% / 2 min @ 50% x 8- total cals 314, cals per set on 29,29,29,29,28,27,29,30

Wednesday

AM

Snatch skill work + muscle up skill work

A. Snatch Deadlift. Snatch Pull 1.1 every 2 minutes x 5 sets ( weight 245)- completed 

B. Hang snatch High Pull. Hang power snatch 1.2 OTM for 9 sets ( 3 sets @135, 3 sets @155 , 3 sets @175 ) - miss read the high pull, did 3 hang power OTM , no misses

C.  10 unbroken muscle ups x 3 sets, rest as needed to keep them unbroken - times per set - :33, :33, :31 with 4 mins rest between

PM

For Time 10-15 min range 

3 min AMRAP- 3 rounds + 4 reps

10 power snatch 75#

20 double unders 

rest 3 min 

3 min AMRAP - 4 rounds + 7 reps

10 pull up 

10 box jump 24"

rest 3 min 

3 min AMRAP - 2 rounds - used the assault bike 

10 thruster 95#

10 airdyne cals 

Thursday
Off

Friday

Clean intense + Back squat moderate + Deadlift moderate 

Event 1 from OPEX Challenge

Unlimited attempts @

12 deadlift

9 hang power clean

6 shoulder to overhead  

+ fail attempts at 225(9 hpc),215(1pj),205(3sj),

 complex took a lot out of me, and was very tough mentally

rest as needed

Chest to bar pull up ladder- 1:39

PM

For time:- 9:31

warm up good, go hard this is a sprint 

40 Row calories

30 Front squats - 75

30 Row calories

20 OH squats - 75

20 Row calories

Each break from the squat sets results in a 12 Bar-facing burpee penalty

Saturday

Re- test anything from yesterday if you want to or I will write something up depending on how today goes