Jan 3rd & 4th

Friday

Front Squat @ 20X1, build to a tough set of 2 220# x 2

+

BTN Shoulder to Overhead, build to a max

220# snatch grip split. I was doing normal jerk grip but failed at 205# so just switched to snatch grip, i feel better in the position right now. after i did 220 i stopped

+

Power Clean. Thruster, 3.3 @ 135lb every 1:30 min x 10 sets - reduce # of thrusters if you begin to fail

completed, this never really got hard
8-- back felt tight today

Power Clean. Thruster 3.3 from Chelsea Ryan on Vimeo.

Saturday 

AM - mixed MAP sets (short int)

10 sets @ high effort:

6 burpees to 6" oh

8 toes to bar

10 wall balls - 14# to 10 ft

12 box jumps - 20"

60 sec b/t sets

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

haha... umm this was really hard. my times were all over the place. i might have tried too hard in the beginning and really wore myself out. my first set was 1:11 then each set was 10 sec slower than the one before it. i started resting 90 sec after 2 sets and still was falling off, so after set 5 i rested 3 min and still couldn't push, so i stopped after 8 sets, by the end these were taking me 1:40 even with extended rests. disappointing

6

PM - skill + moderate aerobic

5 sets:

30 sec max distance handstand walk

60 sec rest

30 sec L Sit on Rings - fraction as needed, just keep breaks short

60 sec rest

30 sec Sorensen Hold

60 sec rest

30 sec Pronated Chin Hold over bar

60 sec rest

30 sec Triple unders

60 sec rest

hsw was fine. l sit on rings was tough, all sets were broken up. sorensen hold was easy. pronated chin over bar was really tough so i did supinated grip and i still hardly made it through the 30 sec, i was shaking like crazy. triple unders feel weird but i will get them soon. i was getting like 4 per 30 sec but none were consecutive. i would do 2 doubles then a triple straight into 2 doubles and so on. 
8