12/18 - 12/21

Thu 12/18:

Rack seq

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Handstand to Fwd Roll ~2-3 reps

12-9-6 for time:

Power Clean 205lbs

Parallette HSPU

*Time: 19:29

*This was tough but hit a major wall on the kick ups for the HSPU's. Not even the HSPU's themselves. They were ok. Kept struggling to get up. Maybe it was wearing my lifting shoes. Not sure. Power Cleans and HSPU's were super consistent. But kick ups slowed me down in a big way. By 5-8 minutes even. 

+

rest as needed

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4 rounds on a 3 min timer:

25 Thrusters 45lb bar

20 Butterfly Pullups

(rest the remainder of the 3 min)

1. 1:45

2. 1:45

3. 1:55

4. 1:45 *unbroken Butterfly Pull-Ups

*wasn't totally sure how to pace myself on this. Did all Thursters unbroken at fast pace with great breathing. Felt really easy. Gave myself 20 seconds or so rest then jumped up onto pull up bar and did 2 unbroken sets of 10 pull ups on purpose. Could have done all sets unbroken based on how good I felt on my last set. 

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Row 2k @80%

*Time: 7:23 legs were feeling pretty gassed from the start. And did this at a true 80%. Still happy with my time considering both. 

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10 min c/d

Fri 12/19:

A. Snatch Balance: 4-6 x 2; rest 60-90 sec

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

*95, 95, 115, 115, 135, 135. The 135 is actually pretty easy and will go up next time. I definitely need a few warm up sets to get my shoulders feeling warm and ready to go on this particular movement. 

B. Hang Squat Snatch: 1 rep EMOM for 15 singles - build up if you can catch deep

*115 x 5, 125 x 5, 135 x 5. Felt good on these. Was able to go fast and got deep in pocket with good bounce out. 

C. 3 Pos. Snatch DL: 2 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

*165, 185. This is starting to feel easy. Will go heavier next time. 

D. Russian KB Swing 70lbs: 3 x 20 unbroken, rest 2 min

*felt good on these. Solid form and technique. Was pretty easy. 

Sat 12/20:

am:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

HS - rollout ~3 reps

*feeling a lot better on these. A couple more weeks of practice then should be good to move on to the next progression. 

Kips on High Rings w/o FG

A. 4 rounds:

Run 2 min @75%

amrap Muscle Ups - trying to minimize false grip over just getting max reps

rest 2 min b/t rounds

*2, 2, 3, 3. Starting to feel a bit better on this. Honestly had some mental blocks dropping down from the top into the bottom position and kip but started to feel it a bit better on the last two sets. Need to practice more but making progress. 

--recover as needed when done--

B. AMRAP in 5 min:

1-2-3-4-5-etc unbroken T2B (1 T2B, must drop off the bar for a sec, 2 T2B, rest, 3…etc)

*got through 10. Started 11th set but couldn't finish due to time. Felt great on this. Paced myself a bit too slow at the start. Probably could through 12 unbroken sets j

C. Push Press: 100 reps for time, 75lbs. 5 Burpee penalty each time you set the bar down.

*TIME: 5:18. Felt great. Paced myself a bit more than I should. Coulda gotten around 4:15-4:30. Did 40, 20, 20, 20 unbroken. 15 total burpees 

pm:

Bike 30 min @HR 120

*Did not do. Honestly forgot. 

Sun 12/21:

rest