Christmas Work Outs

Monday 

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

A. Back Squat @ 20X1, build to a tough single - not a max

B. Above Knee Hang Squat Snatch, 1 RM

C. Power Clean and Split Jerk Cluster, 1.1.1.1.1 x 3 sets, 5 min - start @ 175lb

D. For time:

Run 200m

15 unbroken Power Clean @ 115lb

15 Burpees to 6" OH

A. 245# ties PR
B. 170# video below. Form is not great but still got 170# which is pretty cool
C. All sets @ 175# which was really heavy, didn't have too much pop, was pretty exhausted by this point. First Set 1.1.1.1.F, second set complete, 3rd set 1.1.F.1.Failed jerk. :/
D. 2:23 i hate burpees

PM - Swimming MAP

Swim 1000m for time

Did not complete :(, too many christmas eve activities going on, only had time for one training session. My family did a Christmas eve dinner so I helped get everything ready.  

Tuesday - MAP Sets @ high %'s with extended rests

7 sets @ 90%:

7 Ring Dips

7/arm KB Snatch @ 16kg

35 Double Unders

1 min b/t sets

All Sets :59 to 1:01, felt good, nothing was ever really too tough, including breathing

+

5 min

+

7 sets @ 90%:

7 Chin-ups

7 Wall Balls - 20# to 9 ft

150m Row

1 min b/t sets

All sets 1 min, movements were easy, nothing was ever too tough, breathing was higher on this one than the previous 7 sets but still maintainable. All movements were simple, rows @1:53ish I think, but I didn't always look