12/23/14

23rd
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

30 min.

PM:
A. Clean and Jerk; 1-2x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

185# 2
205# 2
225# 2
245# 1

B. Block Power Snatch EMOM; 1 reps every 60 seconds, start at 65% of 1RM PS, build until you find a tough rep, not necessarily PR

155#

C. Segmented clean deadlift x3 + Hang Clean pull x1 + Tall Clean x1; Build complex to something heavy but fast in 15 minutes or less

145# Tall clean definitely the limiter here.

D. Heaving snatch balance x1 + Snatch Grip Push Press x3; Build complex in 12 minutes

165#

+
50 HSPU for time

2:27 - Almost made 2 min. Arms would not lock out with 10 to go. Almost there!!

12/22/14

22nd
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 1 TGU per arm 1.5 pood

30min

PM:
A. Snatch; 2x5 @80%; Rest 2-3 minutes

160# - Felt OK

B. PC & Jerk cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3 sets

180#

C. Block Snatch Pull; 1-2x3; Rest 2 minutes - 90% ish percent of 1RM

180#

D. KB Rack Squat @50x0; 6-8x4; Rest 90 seconds

53# - 8, 8, 7, 7

+
3 RFT
100 meter kb rack walk 1.5 pood per hand
100 meter waiter walk 1.5 pood per hand
100 meter farmer walk 1.5 pood per hand

20:34 - That was tough!!

12/18/12

18th
A. PS; 2x5; Rest 3 minutes

135#
145#
145#
155#
165#

B. CGBP @32x1; 2-3x5; Rest 2-3 minutes

135# - 3
155# - 3
175# - 3
185# - 3
195# - 3

C. Pendlay Row @11x2; 6-8x4; Rest 2 minutes

135# - 8, 8, 8, 6

+
3 RFT
50 DU
3 wall walks
5 HPC 135#

4:43

12/16/14

16th
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

PM:
A. Clean and Jerk; 2-3x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

135#
185#
225#
255#

B. Block Power Snatch EMOM; 2 reps every 60 seconds, start at 65% of 1RM PS

DNF
C. Segmented clean deadlift x2 + Hang Clean pull x1; Build complex to something heavy but fast in 15 minutes or less



D. Pressing snatch balance x1 + Snatch Grip Push Press x3; Build complex in 12 minutes



+
8 minutes
Max TGU 1.5 pood

Rest 2 minutes

8 minutes
3 wall walks
5 strict pull ups on rings

12/15/14

15th
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 1 TGU per arm 1.5 pood

30 min.

PM:
A. Snatch; 3x3 @77%; Rest 2-3 minutes

155#

B. PC & Jerk; 1-3x5; Rest 2-3 minutes - no missed reps

215# - 3
225# - 3
245# - 2, 2, 1

C. Block Snatch Pull; 2-3x3; Rest 2 minutes - 85% ish percent of 1RM

DNC No blocks available at the time 

D. KB Rack Squat @32x1; 4-5x5; Rest 90 seconds

53# - 5
70# - 4, 4, 4

+
4 RFT
2 TGU per arm
100 meter farmer walk 2 pood per hand

14:04

12/10/14 - Did not complete was home with kids.

10th
AM:
off

PM:
A. Hang Clean; 3x4; Rest 2 minutes



B. FS @32x1; 2-3x4; Rest 2 minutes



C. Segmented snatch deadlift x1 + Segmented Snatch Pull x3; Rest 2 minutes x3



D. WTD Ring Pull up; 2-3x3; Rest 90 seconds



+
100 meter reverse sled drag AHAP but fast (about 20 seconds of tough effort)
Rest/walk 90 seconds
x3



+
10 sets
30 second AD 90%
30 second rest
- all sets same pace

12/11/14

11th
Event 1
Max load of: 
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead

Complex must be performed UB without resting on the ground

135#

Event 2
For time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
UB CTB pull-up

Must drop from bar btwn each set
10:00 minute time cap on event - all remaining repetition at the point are added to the final score (example, has not completed rounds 9 & 10 = 10:19 as a score)

4:19

Event 3
For time
40 Back squats - 75/45#
40 Row calories
30 Front squats - 75/45#
30 Row calories
20 OH squats - 75/45#
20 Row calories

Each break from the squat sets results in a 12 Bar-facing burpee penalty 

11:16