Dec 10- 13

Tuesday 

AM - mixed MAP sets (long int)

5 sets @ high effort:

30 cals AD

100 DU's

15 burpees - no jump @ top

15 wall balls  -14# to 9 ft

15 kbs - 24kg

5 min b/t sets

*I want you to adjust the work order every set. Goal is same time per set no matter the order.

All Rounds were right around the 4:57-5:02 mark except the last one which was 5:16 air dyne was always the hardest. double unders took a while to get in the grove the first couple rounds

7

PM - Z1 Run

30 min Z1 Run

8

Wednesday - BSq int (low) + Upper Stamina + Gym volume (one movement)

Back Squat @ 20X1, build to a tough set of 4

240#

+

EMOM x 20 mins:

1st - 3-5 ring muscle-ups 4, 5, 5, 4, 4

2nd - 3-5 OHS @ 135lb - taken from rack 4, 3, 4, 3, 5

3rd - 8-12 c2b 12, 10, 9, 10, 12

4th - 3-5 push press @ 135lb - taken from rack 5, 5, 4, ,4,5

took is slightly easy here, shoulder was feeling a bit weird and wrist was hurting too

+

Tabata Push-ups

10, 10, 9, 8, 6, 5, 6, 6

tried to pace this out for 9-10 per round but that go hard quick

7

Friday - FSq int (low) + Oly int + Oly Battery (volume)

Front Squat @ 20X1, build to a tough set of 2 220#.. feeling weak on squats this week

+

Above Knee Hang Power Snatch, build to a tough double - no dropping b/t reps

skipped, no overhead today

+

Power Clean. Thruster. Front Squat, 1.1.1 @ 145lb per min x 20 mins

modified to power clean. hang sq clean. front squat 1.1.1 @145# x 20 min

7