Dec 1st 2nd & 3rd

Monday
AM - FSq int %’s (4/3/2) + Horizontal CP + GHR
A. Front Squat, 4 reps @ 80% RM x 5 sets, 3-4 min
B. Supinated Pendlay Rows @ 10X0, 3-4 tough reps per min x 10 mins
C1. Flat Bench DB Press @ 40X0, 4-6 reps x 5 sets, 10 sec
C2. GH Raises @ 40X0, 4-6 reps x 5 sets, 2 min
A. 200#
B. @ 123@ x 4 all sets
C1. 40# DB x 6 all sets
C2. 6, 6, 5, 5, 5 unweighted
8

PM - Lactic Fatigue int’s + Cyclical MAP
3 sets - full effort:
12 Thrusters @ 85lbs
12 Chest to bar
1 min
10 Power Clean @ 85lbs
10 Burpees
4-6 min b/t
+
2 min Row @ 75-80%/2 min rest x 5 sets
ill post times later for this
Tuesday @ Catalyst - SN tech—>mod + CJ tech—>mod + Halting SN DL
A. Snatch, 2 reps per min x 6 mins - reset b/t reps, 2 @ 40kg, 2 @ 45kg, 2 @ 50kg
B. Snatch, 1 rep per min x 9 mins - 3 @ 55kg, 3 @ 60kg, 3 @ 65kg
C. CJ, 2 reps per min x 5 mins - reset b/t reps, 3 @ 60kg, 2 @ 65kg
D. CJ, 1 rep per min x 7 min - 2 @ 70kg, 2 @ 75kg, 2 @ 80kg, 1 @ 85kg
E. Halting Snatch DL, 3 reps @ 90kg x 5 sets, 2 min - reset b/t reps, straps
completed, looked easy on paper but the CJ doubles on the min were solo exhausting. I couldn't catch my breath and i was tried for everything after that
7
Wednesday
AM - Pull int + Pull Based MAP Sets
Weighted Pronated Chest to Bar, build to a max
35#+
3 sets @ high effort:
AMRAP Strict Pronated Chest to Bar
2 min AirDyne
3 min b/t
8/34 cal
6/37 cal
7/32 cal
+
3 sets @ high effort:
10 Burpees to 6” OH
100 DU's
21 Pull-ups
3 min b/t sets
1:53
2:07
2:21
8-- felt pretty tired for an hour or two after

PM - Push int + Push Based MAP Sets
Strict HSPU @ 50X0, build to a max double to deficit
10" on plates, didn't try anything higher+
3 sets @ high effort:
AMRAP Strict Ring Dips
2 min AirDyne
3 min b/t
19/33 cal
16/35 cal
14/36 cal+
3 sets @ high effort:
20 KBS @ 24kg
20 Step Down Box Jumps @ 20"
20 Push-ups
3 min b/t
2:10
2:29
2:44
8-- tough