Monday 11/23

AM

Sn + OHSQ; 50x2+3, 60x2+3, 70x2+3, 80x1+2, 90x1+1 - 85#, 110#, 125#, 145#, 160#

125#

145#

160#

Sn; 90x1, 80x2 - 160#, 145#

160#

145#

Power Clean + FS + Jerk; 50x2, 60x2, 70x2x2, 80x2x2 - 95#, 115#, 135#, 155#

135#

Back Squat; 80x2x5 - 200# my legs are destroyed from Saturday

Accessory work -

lateral bounds x 10/side

squat jumps @ 20%of BS x5x2 - 50#

Done!

~~~~~~~~~~~~

At this point in the day I am SO TIRED of pulling. Legit did every muscle or variation of pulling my body over objects. I was super discouraged with how my upper body pull has gone down for party trick movements. Which is weird because my CTB/pullups have improved, my muscle up/bar mu/strict mu has not. I know there hasnt been a  big focus on those movements so thats part to blame. 

PM

gymnastics work

+

15 TnG PS @ 65#

2 minute row - goal here is 480m

rest 2 minutes (complete 2 sets of 5 UB muscle ups)

x3

Power snatches UB, rowed past 480, first set of mu ub, second set was a disaster mentally
This was the toughest of the 3 workouts

rest 5 minutes

15 UB wall balls, 20#

2 minute AB- hold HR @ 95-110% of AT

rest 2 minutes (complete 7 strict pull ups)

x3

Wall balls ub, assault bike was a killer, pullups ub

rest 5 minutes

15 low band pull throughs

60 sec. run on true form - Hold HR @ 95-110% of AT

rest 2 minutes (complete 10-12 weighted feet elevated ring rows)

x3

This one was my favorite. Had Liz put a 20# ball on me to do 10 weighted rows.