Friday, Saturday, Monday & Tuesday – 12/20/2019 – 12/24/2019 – TTT

12/20

warmup series for MU x 1-2 times through

done

+

(Ring MU x 1/Ring dip x 3) x 3 unbroken complexes, rest as needed x 3-4 sets

The dips made it harder to feel a rhythm but was good for the overall big picture of the movement

+

A – 1-arm KB turkish situps x 5/side x 3 sets, rest as needed

44 across – too light but good and strong

B – Straight arm ring support hold with alternating knee raises x 10/side, rest 2 min x 4 sets

Felt much better today than last week

C – Banded strict press x 6 with 2 sec hold at extension, rest 2 min x 8

Holy poop 8 sets – can’t feel my shoulders – 65×2, 70×2, 75×2, 80×2

D – Wtd ring lean away pullups with slow negative x 2-3, rest 2 min x 8

3-3-2×5-3

E1 – Dbl DB reverse flys from chest supported position x 12-15 x 4 sets, rest as needed

10’s

E2 – Elbow on knee DB external rotations x 10/side @ 30X1 tempo x 4 sets, rest as needed

15’s

12/21 

tttTD Christmas Throwdown, partner edition

(i expect to see some good holiday PJ pictures!)

Good PJ’s and a ton of fun. Got the whole gym in on it as well and they loved it. I think we had about  20 and change total Snowmen drawn

12/22 – OFF

12/23

KB drag through from elbow plank x 5/side

Banded face pulls x 10

Scap pushups x 8-10

Change plate teacup rotations x 3/direction/arm

3 times through

done

+

A – Squat snatch waveload

Wave 1 – 3 singles, start at 155-165, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

1675-175-185 – there was some things from the power snatch from the blocks a few days ago that really carried over to the session today and it felt really good

Wave 2 – 3 singles, start at 165-175, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

170-180-190

Wave 3 – 3 singles, start at 175-185, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

185-195-205

B – (Power clean x 1/Push jerk x 1/Hang Squat clean into thruster x 1) x 4 unbroken reps, rest 3 min x 4 working sets (working sets must all be accumulated within 20lbs of each other, no big jumps)

135-150-165-175 – holy cow I underestimated how hard this would be on the heart rate. Loved the complex, had visions of grandeur that 185 was a possiblitly, had I not started at 135, maybe.

C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

125

C2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets

35

D1 – Goblet hold high box step downs x 6/side, rest 30 sec

35

D2 – Split stance BB RDL x 6-8/side, rest 90 sec x 3 sets

95

12/24

AMRAP 3 min

50 cal AB

40 kipping HSPU

30 hang power snatches @ 75lbs

15 ring MU

61

I decided that I wanted to push the bike a little on this one and see just about where I could sustain uncomfortably, I held in the mid 500’s for about the first minute and as it slowly dropped to the 400’s I was getting close to done. I would not have been able to hold this pace much longer. I think I finished a little after 2 and quickly walked to the wall. I don’t feel my transition was too long and only kicked up once, rested on my head with about 10 seconds left to get 2 more reps

(rest 3 min)

AMRAP 5 min

50 cal AB

40 kipping HSPU

30 hang power snatches @ 75lbs

15 ring MU

71 – did not have as much in the tank as the first one on the bike of course, and I think I finished around 2:30ish, did a 6/6 and I think there were some 4 and 3’s, don’t exactly remember. But what I do remember is that my goal for the chipper for time drastically changed after this piece. 

(rest 5 min)

For time

50 cal AB

40 kipping HSPU

30 hang power snatches @ 75lbs

15 ring MU

15:44 – bike around 2:40-2:50 (i think) – hspu – did 4’s until my feet came off the wall going for 32. Was trying to keep my rest around 8-9 seconds, without video to analyze i feel I kept it pretty close. I went more aggressive with the barbell than I had originally planned. I wanted to finish sub 15 but as the time lapsed on I knew I didn’t have it but wasn’t far off. RMU went 5-3-3-4

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