12/11
A – Squat snatch x 1/Hang squat snatch x 1 – new complex every 45 sec x 10 @ 145-165lbs
145—— My left hip is still not happy from the runs yesterday, so just didn’t feel the energy in the tank to hit top end loads today.
B – Squat clean x 1/Hang squat clean x 1 – new complex every 45 sec x 10 @ 175-205lbs
195 found a little groove here and 195 might have been a bit aggressive for today but grinded through it
C – BTN split jerk x 1/Front rack split jerk x 1 – new complex every 90 sec x 6 from rack @ 205-225
205
D1 – Tempo GHD situps @ 2020 x 12-15, rest 1 min
15’s across
D2 – Tempo GHD hip extensions @ 2020 x 12-15, rest 1 min x 4 sets
15’s
E – Supinated grip bent over BB rows with pause at sternum x 6-8 reps, rest 2 min x 4
115
12/12 – OFF
12/13
A – Bench press 4 sets of 3 and 4 sets of 2, rest 90 sec
205 (that was about 9.763/10 RPE)——210 as much as a grind 205 was I was afraid to make a much bigger jump than 6 pounds.
B1 – Wall facing strict HSPU – AMRAP (-1), rest 1 min
6—6—5
B2 – Butt to wall strict HSPU – AMRAP (-1), rest 1 min
6—3*—4 — came off the wall from losing my balance in the 2nd set so that ficjed up my groove and flow there.
B3 – Kipping HSPU AMRAP (-1), rest 4 min x 3 sets
20—18—12
*target is beating last week’s numbers
C1 – Deficit ring pushups x 4-5 (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 6-8 (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 8-10, rest 30 sec
C4 – Cobra pushups x 12-14, rest 4 min x 3 sets (hips stay down, should burn triceps at lockout)
Damnnnnnnnn cobras got me today. I was not able to get 12 unbroken on any round. I hit failure around 8/9
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
12/14
A – Front squat @ 40X1 tempo x 5, rest 2:30 x 5 sets
4 @ 205 – 1 @ 215 – every time I started a set I thought ok I feel good enough to go up on the next set and by the 3/4th rep of the set at that tempo I had second thoughts about my excitement to put more weight on the bar
+
Throwdown:
For time (12 min cap)
10 power snatch 135lbs
20 power clean 135lbs
30 deadlift 135lbs
40 DB box step ups 50lbs/hand
50 toes to bar
11:52 —— barbell work felt good. Deadlifts got a little heart rate response. Step ups were mental and grip/trap fatigue. Ttb is not where I want it to be. Was doing 5’s and good until about 25 and that’s when my confidence to keep my rest breaks short went out the window. The last 15 were a fight.
+
Accumulate 3 sets for times
50ft HSW
50 DU’s
3 rope climbs with legs
rest as needed to keep speed high
Felt really really smoked and did not have access to the 15 ft rope so just accumulated these sets and did not do them for time