Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Jump Squats, 5/min for 5 min @ 35% 1RM Back Squat

+

2 sets

Row 1000m @ same as last week

15 KB Swings, 70#

Rest 60 sec

Bike 50 Cals @ same as last week

15 Wallball, 20#- unbroken

Rest 2 min

DNF girlfriend is Jewish and we had to go celebrate Hanukkah with her family and friends.

Btw my quads are pretty sore from last night.

Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

90/90 Hip Opener Stretch- https://www.youtube.com/watch?v=nLuvQCTPrcY

6-8 Natural Knee Extensions

+

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

Muscle Snatch, 3 x 3, moderate fast load (CNS Prep)

+

A. 3-position Snatch , build to tough single for the day + 5 singles @ 90-100% **video and post

B. Squat Clean & Jerk, build to 85% for three singles, rest as needed.  Keep it sharp and clean!

+

3 rounds for time:

7 Muscle Ups

21 Thrusters, 95#

+

2 sets not for time:

8-12 GH Sit Ups @ 3010 tempo

12 Seated DB Arnold Press

12 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

A. 145, all singles at 145
B. Cleans only 225

Metcon 9:24

Running on 5 hours of sleep, no food since breakfast at 7 am ( it was8 pm when I finished) and after driving for almost 2 hours. Only had 1 hour free so I got after it with minimal warm up, ok no warm up and now off again... looking forward to January...

Did struggle a bit with my left wrist getting really sore during the thrusters. No pain tho, but I broke it into 3 sets to avoid re aggravating what ever I had before.

Saturday- UB Vol + 7/7’s

A. Legless Rope Climb, 5 reps for time:

B. Strict HSPU’s, 50 reps for time:

+

7 min @ 95%

Row 1500m

Max Burpee Box Jumps in remaining time:

Rest 7 min

7 min @ 95%

Row 50 Cals

AMRAP Double Under in remaining time:

Rest 7 min

7 min @ 95%

Row 1500m

AMRAP Burpee Muscle Ups in remaining time:

A. 1:53

B. 3:33

Metcon 1

6:02+ 9 burpee box jump

Metcon 2

2:40 + 198 DUs

Metcon 3

6:11 + 3 burpee muscle up

Right side of my back feels pretty smoked. Left side feels fine. Also my left quad feels like it got a lot more work in.

Friday- ME LB + SL Squat/Bending + Sport Scenario

3 sets not for time

10 Kossack Squats/side

20 sec Lateral Sled Drag each direction

8-10 sec Passive single arm Hang each arm

+

A. Front Squat @ 13X1, build to quick single, keep it sharp and clean

B. Double KB Front Rack Lunge, 3 x 20 steps, rest 2 min

+

15 min AMRAP

1st- 15 Wallball, 20#

2nd- 12 Cal Row

3rd- 9 Cal Bike

A. 275

B. 26# per hand. Legs felt fine but metabolically I was breathing really hard.

Emom done

And off to more stuff to do...

W7 (deload)

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

A. Squat Snatch, 1/min for 15 min 70-85% 1RM

B. Squat Clean & Jerk, 1/min for 15 min @ 70-85% 1RM

C. Box Jump @ 36-40”, 1/min for 10 min

+

3 sets

50m Sled Drag w/ 120# on top of sled **w/ single arm OH Carry 25m each arm

45 sec Table Hold

15 Hip Extensions

+

Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

A. Done 165#
B. 185, could only jerk for 4 rounds. Re opened the gash in my hand because the bar lands exactly where I cut myself on Saturday.
C. Done 36"

Metcon
DNF had a company dinner to attend.

Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Back Squat w/ Chains, 3/min for 9 min @ 60% (no chains, move the bar faster)

C. Deadlift @ 60%, max TnG up to 20 reps

+

2 sets

Row 1000m @ same as last week

12 Power Snatch, 75#

Rest 60 sec

Bike 50 Cals @ same as last week

15 Wallball, 20#- unbroken

Rest 2 min

A. Done

B. Done at 225 moved as fast as possible but my knees hurt in the cold.

C. 245 x 20 reps got spicy at 16

Round 1

11:57

Round 2

12:01

AD was around 265 and 235

Not my best effort. Tough week at work, diet is off, sleep is way off and stress levels are off the chart. All the crazies are coming out and they are making my job tougher than usual.

Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

90/90 Hip Opener Stretch- https://www.youtube.com/watch?v=nLuvQCTPrcY

6-8 Natural Knee Extensions

+

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

Muscle Snatch, 3 x 3, moderate fast load (CNS Prep)

+

A. Snatch , build to tough single for the day + 5 singles @ 90-100% **video and post

B. Squat Clean, build to a tough double + 5 singles @ 85-90% **video and post

+

3 rounds for time:

7 Muscle Ups

21 Thrusters, 95#

+

2 sets not for time:

8-12 GH Sit Ups @ 3010 tempo

12 Seated DB Arnold Press

12 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

DNF,

Got off work super late and had previously committed to go Christmas shopping