Mon 1-12-15

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps

*Use the same HSPU set-up you used last week, or progress it a little to make it harder.

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

C.
Three sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds

Work on creating speed and efficiency moving the barbell from ground to overhead.

D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

Optional Additional Conditioning Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Four sets of:
Run 400 Meters @ 75-80%
Run 200 Meters @ 80-85%
Run 200 Meters @ 85-90%
Walk 400 Meters

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5 thoughts on “Mon 1-12-15

  1. A. 290, 3-3-3-2-2-2 w 2 abmats and shut it down. Shoulder degraded fast today. Still not 100%
    B. 245 across w no jerk (shoulder)
    C. PC’s: 12-10-11 @ 185
    D. Wallballs Rx, 6-8 strict CTB chinups

  2. A. FS @ 235. HSPU – w/ deficit 6-6-6-6-5 w/o def 4-5-6-1-6 (improvement from last week, but that set of 1 had 4 fails. Woof.)

    B. 215-225×4

    C. 7-5-5 @ 185

    D. Done. First 2 set of CTB were unbroken. After that 8-2 (ripped), 5-3-2, 5-3-2. They felt better than they ever have.

  3. A. 295 on FS. Hard but not death
    HSPU taken to 6. Did not do last set because they just got shitty. UB for most, then 4-2, 3-3, 3-2-1, 2-2-1-1
    B. Yuck. 245×4
    C. 10.5-8(35sec)-10
    D. UB including a few bonus no-rep WBs. Very happy with CTBs

  4. A. 295. 4 sets with deficit, 6 without. Mostly unbroken, maybe 3 sets were not
    B. 235/235/245/245/255
    C. 10-8-6
    D. Done. CTBs were 5-5 the whole time. 1 set might have been 5-4-1

    Happy Eddie?

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