Jan 10th

A. 1 1/4 Back Squat @ 20X1, build to a tough single - no bounce

B. Romanian DL @ 30X0, build to a 2RM - wearing straps, taken from rack, goal is 265lb+

C. For time:

2 unbroken Ring Muscle-ups x 5 sets

3 unbroken Bar Muscle-ups x 5 sets

4 unbroken Kipping HSPU to 8" Depth x 5 sets

A. 205#, didn't feel that heavy so went to 215# and couldn't stand up

B. 275#

C. 10:04

Dec 17th

AM - Back Squat intense + Snatch intense + Clean and Jerk battery + LEnd tester (1-3 min)

A. 1 1/4 Back Squat @ 30X1, build to a 2RM - no "bouncing", controlled eccentric always.

B. Snatch Balance, build to a tough single

C. Squat Clean and Split Jerk @ 135lb, AMRAP in 1 minute x 5 sets, 1 minute rest

D. For reps/effort:

30 sec Airdyne

AMRAP C2B Chin-ups

30 sec Airdyne

*Fast transitions, max effort

A. 195#, I am nothing without my bounce!

B. 180# , PR

C. 8/7/5/6/6, wow this was a lot harder than it sounded!

D. 16 reps pull ups, tough

PM - Swimming MAP

Swim 50 m all out x 15 sets, rest as needed to keep effort and times consistent

Completed, all just under 45 sec