Tuesday 1/20

AM
A.  Power Snatch – 70%x3, 75%x3, 80%x3
185, 205, 225 … felt really really easy
B.  14 minute eMOM
odd = 5 CDL @ 70-75% of CDL max or projected max..
even = 2 HIGH box jumps
used 365 on CDL, and 48″ box for jumps
+
3 ronds
5 Push Press (USED 185)
15 sec. aB sprint
rest 3 minutes
SCORES:
Round 1: 14 cal
round 2: 15 cal
round 3: 16 cal
+
3 rounds
3 HPC (USED 225)
15 sec. row sprint
rest 3 minutes
SCORES:
Round 1: 8 cal
Round 2: 10 cal
Round 3: 10 cal
PM
15 C&J @ 135#
250m row
15 C&J @ 135#
TIME: 2:24
rest 10 minutes
500m row TT
TIME: 1:27.1
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Monday 1/19

AM
gymnastics work
+
A.  BN snatch grip push press + OHS; 3+3 x 4 sets.. go off feel here – used 255 for sets
B.  Front Squat; 80%x3 reps on the 2 minutes x 12 minutes
used 315, that was fun
C.  12 minute emOM
odd = 2 TnG Clean @ 70-75%
even = 10 double unders + 10 CTB pull ups
used 265, wasn’t too bad of an emom
PM
18 minutes on the clock to finish the following
30 squat clean to OH@ 165#
100 barbell facing burpees
30 MU
Just finished at 18 minute mark, had stomach bug on Sunday so felt pretty drained today, no excuses though should of done better …

Saturday 1/17

AM
A.  Power Clean TnG Cluster; 2.2 x 4 .. rest 10 sec., rest 90 sec… build across the board from last week
*immediately after each set do a 50ft. handstand walk
B.  Snatch RDL @ 100%x5, 105%x5, 110%x5 x 2
C.  BN Strict Press x 5 x 3 sets.. off feel
PM
500m row @ 1:37/500 pace
rest 2 minutes
x10 sets
Hit them all, hardest one yet

Friday 1/16

AM
gymnastics work
+
A.  Snatch; 75%x5 (EmOM, 80%x5 (EmOM), 85%x5 (EMOM), 90% x3-5.. every 2 minutes
missed 2 of the snatches at 270#
B.  C&J; 75%x5 (EmOM), 80%x5 (EMOM), 85%x5 (EmOM), 90% x3-5 …every 2 minutes
missed 2 jerks at 315
PM
20 minute amrap
5 strict HSPU
10 pistols – alternating
15 pull ups
***** instead did castro’s challenge:
10 minutes to complete:
30 mu
30 power snatch 135
30 clena and jekr 135
Time: 9:59

Wednesday 1/14

gymnastics work
+
A.  High hang Clean + Hip Power Clean; (3+2) x 5 sets off feel
used 205, kept it light back was tight
B.  Front Squat; 65%x5, 70%x3, 75%x2, 80%x1, 85%xamrap
C.  10 minute EmOM
odd = 50 UB double unders
even = amrap strict pull ups  @0X33 tempo
felt pretty good, did 4 with that tempo each time
PM
60 minute row –
goal is 15.5K
Worst one yet, not happy iwth it, only 15,390… 1:56.9 pace

Tuesday 1/13

AM
A.  Power Snatch – from blocks above knee – build to a tough single in 8 minutes
hit 245, then hit 255 but was borderline squat
B.  drop 20% from A and do 3 TnG reps on the 75 seconds x 4 sets
used 215, felt really easy
C.  Push Press; 75%x5, 80%x3, 85%xamrap
PM
20 sec. amrap DL @ 225
20 sec. am rap box jump over, 24”
20 sec. amrap S2OH @ 135#
20 sec. AB @ max effort
rest 5 minutes bt. rounds
x3 sets
round 1- 17, 16, 11, 14
round 2- 18, 16, 10, 13
Round 3- 20, 15, 10, 13

Monday 1/12

AM
gymnastics work
+
A. Snatch balance + OHS; 2+1 x 5 sets.. off feel
Hit 275, didn’t push weights, felt good

B. BS; 80% x 2 reps on the 90 seconds x 6 sets
Used 365, easy day

C. Clean + Hang clean (1+1) on the minute @ 70-75% x 8 minutes

Ok now squats were starting to get tired, used 275…. That was fun

+
16 minute emOM
odd = 3 burpees + 6 MU – UB
even = 30m FW @100#./hand

Pretty tough but not as bad as I thought it would be, I hit every rep though so was happy that

PM
5 rounds for time
18 calorie row
15 UB CTb pull ups
12 burpees over the erg

Moved very consistent as felt as though,
Time: 13:44
Did all Ctb unbroken