12/11 - 12/14

Thu 12/11:

Rack seq

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Handstand to Fwd Roll ~2-3 reps

A. Jerk off blocks or rack: build to a heavy single

notes-not 1RM unless feeling good

*250lbs. Heavy single. Not 1RM. 

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for time:

9-7-5:

Shoulder to OH 205/125lbs

Muscle Ups

*Time: 13:57

This was very challenging on the shoulders after the heavy single. 

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recover as needed

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accumulate 30 deficit HSPUs

*Took about ten minutes going at a casual pace. 

Fri 12/12:

15 min aerobic warmup

3 rounds, each one progressively faster to a max effort on the last round:

Row 500m

15 Burpees

15 C2B Pullups

15 Power Cleans 135/85lbs

100 DUs

rest 4 min b/t rounds

1. 7:20

2. 8:53

3. 9:16

*paced myself way too hard out of the gate. Was not able to maintain pace. 

Sat 12/13:

Rest

Sun 12/14:

A. Snatch Balance: 4 x 2; rest 60-90 sec

notes-keep it light & go for speed to the bottom and catching the weight solidly 

115 x 4

*feeling super sold on speed and technique at this weight. Will start building next time. 

B. Hang Squat Snatch: 1 rep EMOM for 10 singles - moderate loads you can catch deep

115

*was able to go fast and get deep in the pocket. Would go up to 135 next time. 

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AMRAP in 6 min: (use 3 bars)

3 Deadlifts 315/185lbs

3 Power Cleans 225/135lbs

3 Power Snatch 135/95lbs 

*3 full rounds + 1 deadlift. 

Felt great but power cleans and power snatches got pretty sloppy after the first round. Should have worked at them at a lighter weight before starting for technique practice. 

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rest as needed

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Complete 30/side Renegade Rows

notes-don't allow hips to tilt or shift. Use a challenging weight.

*45lbs.