12/20/14

A. Snatch Pull x1 + Power Snatch x1 - 6 heavy sets of the complex; rest as needed

155, 165, 155, 155, 165(miss snatch),  165

This was good work

B. Clean Pull x1 + Power Clean x1 - 6 heavy sets of the complex; rest as needed

185,195,205,215,225,235

These feel so much better than the snatch

12 Days of Christmas (for time)

1 x 100m Run

2 x Thruster (#135/#95, #95/#65)

3 x STOH (#135/#95, #95/#65)

4 x HSPU (scale with HR Push-up)

5 x Burpee

6 x 60 seconds - Prone Plank

7 x T2B

8 x OH Plate Lunge Steps (#45/#25)

9 x American Swings (#70/#53) (#53/35)

10 x Goblet Squat (heavy) 70#

11 x Box Jump (24"/20")

12 x Deadlift (#135/#95, #95/#65)

Time: 38:57

This was tough from 7 on. Lots of shoulder work

12/19/14

I only had a short time so I picked most important

B. Push Jerk - build to tough double; rest as needed (NOT TnG, not more than 6 sets)

225, may have been able to hit 235

C. Strict HSPU - 24 reps NOT for time in UB sets of 3

These feel great. I have improved a lot on these

12/16/14

A. Wtd. Strict HSPU - 5 x AMRAP UB @ 10#; rest 2:00 b/t sets

7, 4, 3, 3, 3

B. HS Walk - 15min of play/practice (accumulate at least 100' minimum)

Got whole distance minus 3 meters on all but 1.

C. Wall-facing HS Hold - accumulate 4:00 in shortest time possible

30 sec ea

D. Rings-turned-out Push-ups @33x3 - 5 x AMRAP UB; rest 90sec

13, 10, 10, 8, 8

+

Run - 10min @Z1

Row - 10min @Z1

AD - 10min @Z1

12/15/14

A. Power Snatch - build to 1RM; rest as needed

175, missed 180 3x out front. Not used to not squatting w it.

B. Power Clean - build to 1RM; rest as needed

245 was highest I could go and not break parallel