12/4
This was the perfect day I needed today
A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 125-135lbs
135
B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (very light load, first set empty bar)
Bar and 65 x 2
C – Russian KB swings – 12 reps EMOM x 8 sets (moderate loading, should be very doable to go unbroken across all sets)
60
D1 – Knee pull-ins from supine x 5-6
D2 – Prone wipers x 5-6 (hip internal rotation )
D3 – Squat flow with plate x 2-3 slow reps
* https://www.youtube.com/watch?v=1KjT50_1W_A&index=47&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM
rest as needed x 3 times through
+
Bike erg 150 cals conversation pace
Did 120 on echo
12/5 – OFF
12/6
A – Bench press 8 sets of 2, rest 90 sec
205
B1 – Wall facing strict HSPU – AMRAP (-2), rest 1 min
6—5—5
B2 – Butt to wall strict HSPU – AMRAP (-2), rest 1 min
5—4—3
B3 – Kipping HSPU AMRAP (-2), rest 4 min x 3 sets
18—13—-12
C1 – Deficit ring pushups x 3-4 (set feet up higher than the bottom of the rings so that you’re at a bit of an incline press), rest 30 sec
C2 – Parallette pushups x 5-6 (feet on ground so now your hands are higher, but still get chest below hands for a little more ROM), rest 30 sec
C3 – Hand release pushups x 7-8, rest 30 sec
C4 – Cobra pushups x 8-10, rest 4 min x 3 sets (hips stay down, should burn triceps at lockout)
done
D1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec
D2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec
D3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets
done
12/7
Was really pressed for time this morning due to helping out with some holiday things. So I made an executive decision to get the lifts in, and erred on the lighter side of everything to make sure I could get into the work quickly and get the work in.
Overhead primer for snatches x 2 sets, rest as needed
A1 – Banded ATYT with CO sym bands x 6
A2 – Banded snow angels with CO sym bands x 8
A3 – Banded face pulls into external rotation and overhead press x 10
A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep
I really feel the banded face pulls into external rotation creates a little bit of extra stiffness that I can feel fighting through going into the sots press
B – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets
*work around 135lbs to start, pause for 2 sec with bar below knee caps before each snatch rep to re-inforce good tension in lats and posterior chain, move slowly and deliberately on OHS
Stayed at 135
C – Overhead step to split x 3 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets
* https://www.youtube.com/watch?v=irrYSp6OYus&index=146&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM
95
D – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 30 sec x 18 @ 155-175lbs
155
E – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set, so build as you go)
155-165-175-185 – probably could have pushed a lot harder but didn’t have a whole lot of available time left this morning so just went with it but at least I’m confident tempo was spot ono
+
Every 7 min x 3 sets
15 chest to bar
12 dbl DB thrusters @ 50/hand
9 lateral burpees over DB’s
Run 400m
*target here is smooth movement on the mixed portion and then trying to stay light on your feet and in control of your breathing on the run.
I would love to run this piece back next week if possible