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
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
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