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