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