Friday 1/9

Gymnastics work - Done
+
A.  Snatch balance + OHS; 2+2 x 3 sets then 1+1 x 3 sets… each OHS @ 23x1 tempo - 125#, 145#, 165# for the doubles, 175#, 185#, 195# for the singles

165#

185#

195#

B.  C&J; 85% x 2 singles x 3 sets - 175#

C.  Hang Muscle Santch + Hip power snatch; (2+3) x 3 sets - 95#

A little spastic on the muscle snatches

D.  Every 30 sec. do 2-3 unbroken MU x 5 minutes - Alternated between 2 and 3 each time

PM
12 minute amrap
15 cal row
12 FS, 115/75
9 CTB pull up
5 rounds + 7 cals back tightened up like a bitch on the front squats. Not sure if it was from all the stuff earlier that morning or just not engaging where I should have and coming off the row. CTB felt stellar.

Wednesday 1/7

Gymnastics work - day 2 week 27 - Done
+
A.  Hip Clean x 3 x 5.. building a bit across the board from last week - Built to 175# but only for a double...twice

B.  BS; 75% x 5 reps x 3 sets.. first rep is 23x1.. rep 2-5 are no pause, then do 1 set am rap @ 23x1 tempo - 190# Didn't have time to do the amrap although not really sure how far I would have gotten. Maybe 2 or 3

C.  1/4 FS @ 105% x 5 x 4 sets - 245# Not an accurate percentage but it was good fair difficulty

PM
40 minutes on the AB
@ 250/175 watts
every 4th minute run 400m @ 1:20-1:25 for males and 1:40-1:55 for females Sub 1:45 on ski erg, but done and was ok. Fast turnover after a while that made it shitty towards the end.

Monday 1/5

A. Snatch; 70% x 5 - 125# , 75% x5 - 135#, 80% x5 - 140#, 85% x5 - 150# -these are not TnG.. rest as needed bt. reps, rest 2 minutes bt. %’s

150#

B. BN Strict press; 10.10.8.6.. building from last week - 65#, 70#, 75#, 80#
C. Front Squat @ 75% x 5 reps x 3 sets - 160# taken from floor

160#

D. Clean RDL @ 105% x 3 x 3.. be slow and deliberate here with the movement and pull.. feel the positions of the clean - 220#

PM
30 sec. amrap MU
rest 60 sec.
30 sec. amrap cleans @ 225/155
rest 60 sec.
30 sec. amrap Bar Mu
rest 60 sec.
30 sec. amrap burpee box jump, 30/24”
rest 2 minutes
x4 rounds

Round 1 - 8/5/6/9
Round 2 - 7/4/6/9
Round 3 - 6/3/5/10
Round 4 - 5/4/5/10

My arms felt like they were deflated tires after this was over. Did a ton of bar mu on saturday and was feeling it today. Also felt super heavy on the movements and generally not great. What would normally be a workout I crush, I felt crushed. This may be due in part that I am still feeling kind of sick and it carried over into today (Tuesday) where I dont feel well enough, or maybe just dumb enough, to workout later. I really need to get better and pushing it last night didnt help.

Saturday 1/3

First day back into it after having a bad cold.

A.  Power Clean from blocks above knee; 65% x5 - 135#, 70% x 5 - 140#, 75% x 5 - 150#, 80% x5 - 160#

160#

B.  SDL @ 90% x 5 - 155#, 95% x 5 - 160#, 100% x 5 - 170#, 105% x 5 x 2 - 180#
*after each set do max effort broad jump
C.  14 minute EMOM
odd = 4 TnG push press - 135# for 2 rounds, 130# for the rest
even = heavy kb swing x 10 reps - russian height only - 70#
+
500m rows @ .5 sec. faster hold
rest 2 minutes
x8 sets

Ended up doing 2 team workouts for Josh's birthday. Needed something like that more than I wanted to row with a snotty face today.

Friday 1/2

Was still sick today.

Wednesday 12/28

Woke up feeling like death. Feeling continued until Friday. Felt better over the weekend.

Tuesday 12/27

AM
A.  Power Snatch from blocks (vertical shins); 60% x5 - 105#, 65%x5 - 110#, 70% x 5 - 120#
B.  Power Clean + PJ x 3 tnG reps on the minute x 10 minutes @ 60-65% - 135#
C.  SDL; 90% x 5 - 155#, 95% x5 - 160#, 100% x5 - 170#, 105% x5 x 2 - 180#
D.  freestanding handstand holds and freestanding HSPU work - 10 minutes - Done

PM
7 minute amrap ascending ladder
1 strict HSPU
2 DL  @315/205
3 box jumps, 30/24"
2.3.4
3.4.5
4.5.6
etc...

Finished round 7/8/9

Then did 8 hspu, and 4 deadlifts by the end of the time