Wednesday 12/8

AM

gymnastics work - Done. After the workouts below

+

15 minutes

60 ft. loaded percher walk with yoke

3 supinated L- pull ups

15 bwt reverse hypers off GHD

30ft. heavy yoke push

20m handstand walk

4 rounds?

+

7 minute amrap

10 MU

30 double unders

15 DL @ 155

30 double unders

20 wall balls, 20#

30 double unders

25 T2B

rest 4 minutes

x2

1st - 11 T2B

2nd - 16 T2B

First round my hand got caught on the 9th mu, had to come down for 1

Second round broke into 2 sets of 5

There is such a fire in my belly today that its smoke is making it hard to breathe.

Tuesday 12/7

BN Snatch grip PJ + OHS **Hold OHSQ for 5 sec.; 50x1+2, 60x1+2, 70x1+1, 80x1+1, 85x1+1, 90x1+1 (% is off Sn) - 90#, 110#, 125#, 145#, 155#, 165#

165#

Jerk; 50x2, 60x2, 70x2, 80x2 - 105#, 135#, 155#, 175#

175#

Front Squat with 3 sec. pause in bottom; 70x2x3 - 155#

5 minute run on true form @ 90-95% of AT

rest till HR gets 15 points under AeT

x4 rounds

Done

Today I got to the gym and despite a crazy bad day, completed everything, for the first time in a long time on the Tuesday...

Monday 12/6

AM

A.  No Hook Grip Sn; 50x2, 60x2, 70x2 - 85#, 110#, 125#

B.  Sn from pause @ knee; 70x2, 80x2 - 125#, accidentally miss counted my weights and did 135#

C.  Sn; 80x1, 85x1, 90x1- accidental 135#, 145#, 155#, 160#

All snatches here. Starting from 110# no hook to 160# reg snatch

D.  Back Squat; 85x2x4 - 215# made these pauses cause I want fucking strong ass legs

E.  Strict pull up (3 sec. hang, pull, 3 sec. hold, 3 sec. lower) x 10 total reps.. add weight if you can - 2 without weight, rest with 10# vest

Later...

Gymnastics - Gonna hook up with Colin on this

+

PM

5 TnG HPC @ 115

2 minute row - Hr @ 105% of AT

2 minute rest (complete 10 wall balls, 20#) 

x3

rest 4

3 S2OH @ 115

3 FS @ 115

2 minute row - Hr @ 110-115% of AT

2 minute rest - complete 5 kipping deficit HSPu

x3

rest 4

3 legless rope climbs

2 minutes on AB - holding over 300 watts

rest 2 minutes

x3

Saturday 12/5

A.  Power Snatch off blocks @ knee + OHS; 50x2, 60x2, 70x2, 80x2 - 95#, 110#, 125#, 145# - kept hitting below parallel so went to 135#

125#

135#

B.  Power Clean + Push jerk; 50x2, 60x2, 70x2, 80x2 - 95#, 115#, 135#, 155#...felt frisky so I did 175#, 185#, 195#, then 200#

155#

200#

C.  Good Morning x 5x5 - 85#

D.  BS; 50x3,60x3, 70x3, 80x3 - 135#, 155#, 175#, 200#

Team synch work -

15 synch MU

+

2 rounds

1 min kb hold each hand 55#

15 CTB

Threshold work:

400m row @ 2k pace

rest 2 minutes *complete seated high box jumps  3

x3

rest 3

x3 

Pace - 2:03 had to think about maintaining this. Wanted to go faster

Friday 12/4

Gymnastics - Done

AM

Sn; 50x2, 60x2, 70x2, (80x1, 85x1, 90x1)x3 - 85#, 110#, 125#, 145#, 155#, 160#

125#

145#

155#

160#

Clean and jerk; 50x2+1, 60x2+1, 70x2+1, 80x1, 85x1(2), 90x1(2) - 95#, 135#, 155#, 175#, 185#, 195# my jerks felt clumsy. Didnt jerk 195 because I almost passed out.

175#

185#

195#

Front Squat; 50x3, 60x3, 70x3, 80x3, 85x3, 90x1(2) - 135#, 155#, 175#, 185#, 200# these felt heavy today

PM

CFM team workout

7 min AMRAP

50 DU

5 PC @ 155#

7 T2B

4+50 DU

Rest 7 mins

7 min AMRAP

200m row

3 strict hspu @ 4"

10 slam ball @ 30#

4 + some rowing