12/4 - 12/7

Thu 12/4:

15-20 min aerobic warmup, include Triple Under practice

was not using speed rope. Did not get any TU's. 

A. 

AMRAP in 6 min: (use 2 bars)

3 Deadlifts 315lbs

3 Power Cleans 225lbs

1 Rope Climb

4 rounds

*did power cleans not hangs. Couldn't get the rhythm of the movement right at that weight. 

✔️

--recover as needed--

B. Front Squat: 8 x 3 reps @20X0, rest 75 sec - use 70%1RM (210lbs.)

notes-focus on speed out of the hole

✔️

C. Complete 4 rounds, rest as needed:

12 GHD Situps

8 GHD Raises

✔️

Fri 12/5:

Rest

Sat 12/6:

A. Split Jerk off blocks (or rack): 10 singles @80%, rest 75 sec b/t reps

✔️210lbs. 

*this was my 80% of my clean and jerk 1RM. Don't have a 1RM from blocks or rack. Need to practice my jerks more often. Am usually pretty fast with this movement. Felt a little slow. 

+

6 rounds:

10 Thrusters 95lbs - smooth, fast, & relaxed w/breathing

rest 75 sec

10 Butterfly Pullups

rest 75 sec

✔️felt great and consistent on rhythm and breathing on both. 

+

AMRAP in 15 min @75% pace:

Run 200m

35 DUs

15 Situps

20 Walking Lunges

✔️5 rounds completed 

Sun 12/7:

rest