Mon
12/1:
Rack stretches
A. Power Clean: build to a max
-245lbs.
--rest 8 min once you find your
max--
B. Power Clean: amrap in 8 min
@90% of "A"
-20 reps. Could have gotten 4
or 5 more if I paced myself a bit quicker.
C. Thrusters @95lbs: 3 x 15
unbroken; rest 3 min
notes-focus on relaxed
breathing & efficiency - only have tension where needed to do the work.
D. Toes to Bar: 50 reps for
time.
Time: 3:12
*lost my rhythm on this one way
before any muscular or aerobic slow down. Need to work on this one more. Not
one of my stronger movements.
Tue 12/2:
15 min aerobic warmup (Row,
rope, dynamic stretches, run, etc - your choice)
+
6 rounds @80-85%:
Row 700m
50 Double Unders
1. 3:14 *unbroken DU's
2. 3:15 *unbroken DU's
3. 3:36 *tripped up on DU's.
4. 3:31 *tripped up on DU's.
5. 3:27 *unbroken DU's
6. 3:22 *unbroken DU's
rest 2 min b/t rounds
+
10 min AB (Assault Bike) @Z1 c/d
12/3:
A. Snatch Balance: 5 x 2; rest
60-90 sec
135lbs.
notes-keep it light & go
for speed to the bottom and catching the weight solidly
B. Hang Squat Snatch: 10
singles, moderate load, but add if feeling good to heavy
Worked up to 135.
C. Butterfly C2B: 10-12 min
practice
3 sets of 10-12 unbroken reps
+
21-15-9:
Ring Dips
Box Jumps 20" - do as
rebounding if able
KB Swings 70lbs
Time:
3:56
*felt
great. everything unbroken. Honestly not even sure how I could have done it any
faster.
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