Dec 6-9

Dec 6th

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

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

220# x 3

+

Power Clean Cluster, 1.1.1 - build to a tough set

185#

+

Squat Snatch, 1 rep @ 145lb every 30 sec x 15 mins

completed

7 

Saturday  dec 7

AM - mixed MAP sets (short int)

10 sets @ high effort:

5 chest to bar

5 thruster @ 65lb

5 box jumps - 20"

5 lateral barbell burpees

100m run

90 sec b/t sets

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

8

PM - skill + moderate aerobic

heavy turkish get-up practice

+

strict ring hspu practice

+

double kb ohs practice

+

weighted pistol practice

+

20 minute Row @ 50%

did not do PM session

AM - Snatch int + C&J int

A. C&J, single - really go after this one

B. Snatch, single - just do your best here, the C&J may take everything out of you...but, you never know

A. 205#, failed jerk at 215 then couldn't clean it anymore. 

B. 165#

5

PM - CP Battery Test

5,4,3,2,1 for time:

CGBP @ 135lb

Box Jump onto 36" - walk-in

Power Clean @ 185lb

unbroken L Pull-ups

11:57
8