12/22 - 12/25

Mon 12/22:

Rack seq

A. Squat Clean gauntlet: 3 reps EMOM starting at 70%1RM, add 10lbs each minute until failure

*165, 175, 185, 195, 205, 215. Don't actually know what my 1RM squat clean is. Guessed at 240. Should have guessed higher. My cleans stayed really nice here. Only failed squatting out of the pocket due to lactic acid build up in quads. Should have started heavier and probably could have gotten up to 235, 240. 

B. 21-15-9:

Deadlift 275lbs

Wtd Chin-Up 53lbs

*Time: 14:36. Deadlifts were easy and unbroken. Chin ups were done in singles. 

Tue 12/23:

10 min aerobic warmup

2 rounds:

Row 4 min @85%(HR<158)

1. 1150M

2. 1092M

rest 1 min

AD 4 min @85%(HR<158)

1. 59 CALS *Assault Bike

2. 56 CALS *Assault Bike

rest 1 min

+

4 rounds, nft:

10 Triple Unders (or attempts)

10/arm Shoulder Taps in Wall Handstand

*can get singles on the TU's. Definitely need more practice but currently have a rope that's too short and too light. Am ordering an RX rope which I am certain will help. 

+

3 x 5 OH Squats, bar only @4040 tempo

(light, strict 4 sec up & down. Narrow grip as you go to stretch the shoulders, and keep elbow crease pointed upward)

+

1 round:

Row 4 min @85%(HR<158)

1. 1114M

rest 1 min

AD 4 min @85%(HR<158)

1. 58 CALS *Assault Bike

rest 1 min

+

5 min c/d

Wed 12/24:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

HS - rollout ~3 reps

Kips on High Rings w/o FG

A. Snatch Balance: 3 x 2; rest 60-90 sec (mostly just as warmup/activation)

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

*115, 115, 135. 

B. Hang Squat Snatch + Squat Snatch(floor): 8 sets of 1+1; rest 90 sec - build up if you can catch deep

*115. Felt great on hang squat snatch. Need more work on full. Haven't actually practiced it in quite awhile. 

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

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

*205, 225. 

D. Muscle Ups: 10-12 min practice on no FG. Keep the volume low though!

*did not feel good on these. Did not like practicing MU skill work at the end. Only strung a couple together. Was not feeling it today. 

optional pm:

Bike 30-40 min easy

*did not have a chance to do. 

Thurs 12/25:

Rest