12/31 - 1/5

Wed 12/31:

Skill, 2 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

HS - rollout ~3 reps -OR- HS Walk attempts

Kips on High Rings w/o FG

A1. Squat Clean Thruster: 6 x 1, rest 90 sec

notes-start moderate and add each set

*185lbs. 

A2. No or partial FG MUs: 6 x 3, rest 90 sec

*Felt great here. Good progress. All 6 sets unbroken with no false grip and solid kip. 

B. Front Squat: 3 x 3; rest 2-3 min (80-87%)

*255lbs. 

C. Rotate EMOM for 21 min (7 x):

1st - 5 HSPU

2nd - 10 Box Jumps 24"

3rd - 15 T2B

*felt great here on movements and pacing except T2B. Did first 3 rounds 15 reps unbroken. Next round 8,7. Next 3 rounds 5,5,5. Always finished in about 40-50 seconds or so. But if I had broken it up 10,5 x 4 then 8,7 x 3 probably would have been much easier. First three rounds were great but they did not last for the whole workout. 

D. 10-15 min aerobic c/d

Thu 1/1:

Rest

Fri 1/2:

A. Skill, rotate EMOM for 8 min (4x):

odd - 30 sec Triple Under practice

even - 4/leg Pistols (if easy, try with a light bar overhead)

B. Run 800m @75% x 2, rest 1 min

C. 7 min AMRAP @maximal effort:

10 Power Clean to OH 95/70lbs

10 Burpees (regular, not over bar)

10 KB Swings 53/36lbs

*4 full rounds + 10 Power Clean to OH. Gave max effort but could have done transitions a bit faster and got another 10 burpees. Everything done unbroken. 

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5 min recovery

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7 min AMRAP @maximal effort:

20 Wallballs 20/14lbs

40 DU

*4 full rounds + 10 WB's. Everything done unbroken. 

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20 min aerobic c/d

Sat 1/3:

Rack Seq

mobility work as needed for OHS

A. Deadlift: build to 3 moderate triples, rest as needed

*425lbs. all unbroken and controlled. no drops. 

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For time: (use one BB and adjust wts)

45 Thrusters 95/65lbs

30 OHS 135/95lbs

15 Squat Cleans 225/145lbs

*Time: 31:00. This one was challenging. Paced myself on the Thrusters and did 3 x 15. Felt good on the OHS but really need to figure out which grip is best for me. Wide or narrow or somewhere in between. Narrower tends to feel best from me. May need some guidance here. Felt good on the squat cleans. Did 1 rep every 45 seconds or so. Didn't want to hit a wall 8 or 9 reps in. All 15 reps were done picture perfect with top quality technique. Probably did this at 80-85% or so. Could go faster. But happy with pacing and quality of every single rep on each movement. 

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AD 15 min easy c/d

Sun 1/4:

rest

Mon 1/5:

rest