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

Training for Week of 9/22 - 9/24

Wednesday 9/22

A1. 10 Back Squat; rest :30

135-225-245-265-285-305-135-135

A2. WTD Pull-ups x 1-2 rest :30

BW-30-40-50-60-70-80-90(1.5) + BWx17*(+1)

*COVP on all reps except reps 16-17 only got chin to bar.

A3. Deficit (45# Bumper) HSPUs x 4; rest 2 min

1-4-4-4-4-4-3+1

+

B. 30 TGU for time

Time: 6:21 (PR from 7:03 on 8/14) 

**alternated 3/side until 18, then 2/side until 26, then alt singles until 30.

Friday 9/24

A. 1 FS every :45 second for 20 rounds - (295#)

EMOM for 15 min of:

B1. Press x 5 - 95-115-140-140-140-140-140

B2. Pendelay Row x 5 - 135-155-175-175-175-175-175

B3. PC x 5 - 135-155-175-175-175-175-175

C1. 20 GHD sit-ups x 5

C2. 20 BE x 5

Rest 1 min