Mon 12-22-14

A.
Three sets of:
Jerk Balance x 3 reps

Don’t worry about weight, just focus on mechanics.

B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)

Build over the course of the six sets, but the focus should be on perfect mechanics.

C.
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Ring Push Ups x 10-15 reps @ 1111
Min 3 – Toes to Bar x 10 reps

D.
Run or row for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air (or the inside of your gym if the weather doesn’t allow you to be outside)

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5 thoughts on “Mon 12-22-14

  1. A. 165 across (55%)
    B. 145-145-165-165-185-205 (made hang, missed below knee twice)
    C. Scaled to two BMU attempts with red band:

    1(1) / (1) 1 / (2) / 2 / (2)
    15-10-15-10-15
    10-10-10-10-10

    D. Done later in the day at z1

  2. A) 135-165-185
    B) 135-145-155-165-175(f below the knee) all reps were perfect until my first fail. On a mild time crunch so I just shut it down.
    C) MUs were- 3-3-2-2-1
    All push ups sets of 10
    All T2B unbroken

    D) 10 mins row. Lower back was getting cranky and I was getting bored.

  3. (Tuesday)

    A. Box Squat 10 x 2 OTM @ 205 (50%) + chains. Having glute activation issues, this really helped.
    B. Death by Unbroken MU: 4 + 4. These felt awesome until they didn’t
    C. OT2M: 8-10 strict pullups, went 8-10-8-10
    D. 3 Sets NFT:
    10 DB single arm row @ 2111
    12 strict T2B
    10 GHD hip ext. @ 3113

  4. (Wednesday)

    A. OT2M Back Squat
    6 @ 265
    4 @ 315
    2 @ 345
    1 @ 370
    1 @ 390
    PR attempts @ 415, failed both times. Not feeling super strong today, felt really good working up, though.

    B. OTMA x 12:
    1. 3 Bar MU (red band)
    2. 10 single leg 24” box jumps, alternating
    3. 10 burpees

    C. 3 x 10 Pendlay Rows because the bar was there and I was bored.

  5. (Friday)

    A, OTMA x 20 min
    30s HS walk work
    6 L Pullups
    20 DU + 10 pistols
    3-5 SHSPU (5-4-4-3)
    1 set ME MU (0-0-1-1)

    B. Snatch working from 50% up to 80% OT2M, for tech: 115-130-145-155-165-175-185-185-185-185. Snatched in nanos, noticing an over reliance on belt and oly shoes and feel like I’m losing some mobility. These felt awesome.

    C. 3 x 10 Back Squat @ 285 in nanos w/ no belt. Also felt awesome but dang those got hard!

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