12/24

21-15-9
right arm kb snatch
200 m run
left arm kb snatch
200 m run
KB swing

with 35# kb

11:18

1/22 hang clean

A. Hang Power Clean
5, 5, 5, 5, 5; rest 2 min
**115,125,125,135,140(4)
Felt really good. Worked on quick elbows.

B. Bent over BB row
8-10 x 4; rest 2 min
75,85,90,95
+

4 rounds
400m run
25 Cal Airdyne
15 CTB Pull ups
**18:41

1/21 OHS/front squats

A. OH Squat
10, 8, 6, 10, 8, 6 ; rest 2 min
75,85,95,85,100,110(4 reps)

B. Front Squat @ 61x1
5, 5, 5, 3, 3, 3
**95,100,105,115,125(1rep)

+
"Donkey Kong"
21-15-9
Burpee
Kb Swing #35
Box Jump 20"
(4:42)

1/18 Split jrk

A. Split Jerk, build to a tough single
*** 145 then went to 165 2 attempts fail each rep. Got really close on the last one. Got overhead but didn't push head through

B. Push Jerk: 5 reps every 60 secs x 10, (#105-115, or find a challenging weight and stick with it)
**115

+
For time:
100 Wall balls #14
75 Pull ups
50 Wall balls
25 Pull ups
50 Sit ups
75 Double Unders
100 Air Squats
***22:04

1/17 Power snatch/deadlift

A. Power Snatch, build to a tough single
*** 105
B. Deadlift 3, 3, 3; rest 2 min
***220,240,250
+
5 Rounds:
10 Deadlifts #205
5 Box Jumps 30"
***9:24
+
5 Rounds:
200m Row
15 Toes to Bar
***9:27

1/15 deadlift/power cleans

A. Deadlift TnG
10, 10, 10; rest 90 sec
*** 185,205,220(7)

B. Power Clean 3 reps x 10 sets
Start light and increase every set so last 2 are tough; rest 1 min
** 75,80,85,95,105,115,125,135,145(1),140(2)
+
For time:
100 Burpees (6:08)
Immediately upon completion
For time:
75 Cal Airdyne(6:11)
35 HSPU (with 35#plates)
***18:38

1/14 back squat/squat snatch

A. Build to a 20 rep Back Squat
***125

B. Squat Snatch 3 reps every 60 sec x 15
@75

C. AMRAP unbroken front squats #125-135 x 4; rest 2 min
(use a weight you can get at least more than 5, but keep in heavy)
***125#
***7,6,6,6

+
10 Rounds:
30 Double Unders
10 Ctb Pull ups
***11:38????? I forgot to write it down