Week of 12/21 - 12/26

Monday 12/21

A. Strength:

12 min EMOM - BS x 4 - 295#

B. OLY:
4 min to warm up
20 min EMOM
Even: 1 Power Snatch 80% - 165-165-170-170-175-175-180-180-180-180
Odd: 3 Full (Power Clean + 1 Jerk 80-100% of max Snatch - 165-165-170-170-175-175-180-180-190-205

C. Conditioning:
12 min AMRAP
20 Power Snatch 135#*
40 T2B
20 Power Clean & Jerk 135/95

Rounds: 1+17*, finished last three in 12:21.

Notes: Left shoulder started feeling soft on the catch at 180# during the EMOM. Started out doing snatch in Conditioning WO but bailed after rep 5 and just did PC/J. The PC/J felt more stable.

Wednesday 12/22

A. Strict Press - 135 x 5 x 4; rest 1:15

B. Wtd PUs - 4 x 5; 25-35-45-55

+

Conditioning 

7 min AMRAP

20 Alt Pistols

10 Burpee PUs

Rnds : 3 rnds + 20 + 1

Rest 5 min

3 rounds of

10 KB Snatch - 55#

400m row

10 BJ overs - 24" (20")

Time: 5:02

Thursday 12/24

Warm Up: 
500m Row
2 Rounds
15 Air Squats
10 Pushups
5 Jumping Pullups

Strength:

5 sets of:

A1. FS x 3 @ 295#; rest :50

WU: 135-185-235-265

A2. 10 HRPUs, rest :50

WU: Dips - 3-3-3-3

A3. 20 Pull-ups; rest 2 min - 20-20-20-20-21

WU: 3-3-3

Conditioning:

10 Rounds for time of:
10 Sh 2 OH. 115# - first 7 + 10th UB, rounds 8 & 9 broken (4/3/3, 5/3/2)
10 Box Jump Overs 24" - slow and steady, stayed moving
10 Abmat Situps (yellow pad) - UB

Time: 20:56

Saturday 12/26 - Post Pie Purge

21-18-15-12-9-6-3-1 w/ 70# KB

SDLHP

KBS (Russian)

GS

AB Wheel

Push-ups

Time: 20:47

Week of 12/14 - 12/18

Monday 12/14

A1. Back Squat - 5 x 8; rest :45-60

135-225-265-295-315-335-355*-375(DNA)

A2. Wtd Pull-ups - 5 x 2;'rest 2:30ish

BWx5-25x4-40x3-50-60-70-80-90

+

Conditioning 1:
7min AMRAP ascending by 3 (12+12PC/J)
3 Power Clean and Jerk 135/95
3 T2B
straight into
Conditioining 2
7 min AMRAP (3 rounds w/ 15 sec left)
10 Front Squat 135/95
20 Pullups

Notes: wasn't feeling the squat. Only hit 5 reps at 355#, then a set of 2 on 5th.

Wednesday 12/16

Oly: 14min
1 x 10 complex
4 sets to get to 60%
10 min EMOM Starting at 60% and increasing every min
1 Clean + Jerk

Strength:7min
Deadlift
3 sets to get to 70%
4min EMOM 6 Deadlifts @ 70%

375#

Conditioning: 9min AMRAP
5 Power Snatch 115/80
10 Deadlifts 115/80
15 T2B

Rounds: 4+5+10+9

Friday 12/18

Oly:
1 x 10 Complex
8min EMOM 2 Hang Power Clean 1 Hang Clean - 225#

WU: 95-135-155-175-195-215

Strength: 12 min
3 sets to warm up to 70%
4min EMOM 6 x Strict Press @70% - 125#

WU: 45-95-115

12 min EMOM
Even: 10 strict HSPU or DB Press - 35# x 10 x 6
ODD: 3 FS - 225#

Conditioning:
30 TGU - 55# (alternating each rep)
Time: 7:48

Cash-out: 10 Chin-ups, 20 BE

Week of 12/7 - 12/11

Monday 12/7

Oly:
5 min EMOM x Complex (HPS+S+OHS)

95-115-125-135-140-145-150-155*

7 min EMOM x Complex (PC+C+FS)

165-175-185-195-205-215-225

Strength: 15min
12 min EMOM - 3 Back Squat @ 305# (WU sets: 135-225-275)

Conditioning: "Unbroken 2.0"

7 rounds for time*:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2pd

Time: 9:39*

*stopped @ 5 rounds due to failing on UB C2B Pull-ups in round 5 (3+2+1). Embarrassingly slower pace than the Rx'd dose from 2/14/14.

Wednesday 12/9

Strength: 15min
5 x 3 x 405# Deadlift; rest 2:00

EMOM: 5min
1 Clean Thruster 60% of max Clean - 165-165-175-175-185-185*
5 Strict Pullups

Conditioning: 12min AMRAP
5 Kipping C2B
10 Russian Swings 70/55
5 Kipping C2B
10 DB Thursters 35/15

Rounds: 6 rounds + 5 C2B Pull-ups + 10 RKBS

Training Outcome/Notes: 

did an extra thruster at 185 to make 2 reps at each rep

Had to break C2B PUs 4+1 on second set in 6 th and first set in 7th

Finished last round after time expired.

Friday 12/11

A1. Front Squat - 5 x 3 

135-185-225-255-285-285-285-285-285

A2. Press - 5 x 5

45-95-105-110-115-120-125-130

Week of 11/30 - 12/4

Monday 11/30

A1. Back Squat - 5 x 8

135-185-235-285-300*-325-345-365

A2. Wtd Pull-ups x 2-3 x 5

BWx5-35-45-55-65-75-85(x2)-BWx

*actually 300# b/c I forgot to put a 5 on one side. Completed after Conditioning WOD

+

5 RFT of

5 DL - 275#

10 Burpees

Time: 3:08*

*8-9 sec slower than last recorded time in June/July

Wednesday 12/2

A. 6 min EMOM - 3 PS @ 50% - 115#

B. HPC+Clean - 185-205-225-245-265-275*

*got the HPC but missed the Clean. Let bar travel away from body too much. Need to practice to develop more accuracy.

C. Conditioning

"12 days of Christmas"

1 BMU*

2 PC+J - 155#*

3 FS - 155#

4 HSPUs*

5 K2E

6 Burpees

7 KB Swing -70# 

8 GS - 70#

9 Bar Dips

10 Alt KB Snatch- 70#

11 DL - 155#

12 Pistol Squats

Total Time: 32:52*

*2 misses on last BMU before getting it. Got over but couldn't lock out on Dip. First miss was @ 31:35.

*did HSPUs UB through 8 rounds then 3+1, 3+1, 3+1, 2+1+1

*tried to rush the PC/J and missed lockout on first Jerk on rounds 12 & 11. Had to reset & get it both times.

Friday 12/4

Oly:

A. 10 min EMOM - 1 PC + PP @ 205#

Strength:
B1. 5 x 12 DB Bench (Shoulder) Press 1 min rest - 35-40-45-45*-40 

B2. 5 x 10 Any grip strict pull-ups 1 min rest - Sup-Pro-Sup-Pro*-Sup*

C1. 5 x 12 Back rack bb lunges 2min rest - 135-145-155-165-175

C2. 5 x 30 Abmat situps (Ab Wheel) 1min rest

Week of 11/23-11/27

Monday 11/23
A. 5 BS @ 275# EMOM x 20*
*hit 6 reps on set 20 - 27,775# moved in 19:24
+
10 min AMRAP of
7 Bar MUs*
640' shuttle - approx 9 lengths
*split Burpee BMUs into 7 Burpees + 7 BMUs (5+2, 3+2+1^-1, 2+1+1+1+1^+1)
^missed a rep b/t Estes two.
Rounds: 3 in 9:15; finished 4th in 13:44

Tuesday 11/24
Strength: Clean & Jerk
2 x 3 x 70% - 195, 195 (2PC/J+1C/J)
2 x 2 x 75% - 210, 210 (1PC/J+1C/J)
2 x 1 x 80% - 225, 225 (C/J)

+

3 rounds of DT @ 165#

12 - DL

9 - HPC

6 - PP

Time: 5:03

Thursday 11/25

5 sets of:

A1. FS - 5 x 3 @ 80% of 335#

135-185-225-250-275 x 3 x 6

A2. Strict HSPUs x 5

A3. 15 PUs - AFastAP - (butterfly kip) 15-15-15-20-20-20

A4. Bear Crawl - slow D/B

Rest 3-4 min b/t rounds

+

10 min AMRAP of

5 American KBS - 55#

10 Sit-ups

15 Body Squats

Rounds: 10+5+7...finished 11th AT.