11/29 day after thanksgiving

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-5 – 1 rep @ 90-95%

Rest 2-3 minutes

3 rounds
800m run
30 kb swings #53/35
30 GHD sit-ups 

Back squats: 

120,140,155,165,165,165 

Wod: 

20:20 

11/26 push jerk, split jerk

Am: 

A. Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

 

B. Every two minutes, for 10 minutes (5 sets):

Back Squat x 4 reps @ 85% of 1-RM

Pm:

A. 1 rep max push jerk 

B. 1 rep max split jerk 

C. 3x20 GHD sit ups 

D. 11 MU attempts 

Am: 

A. 120, 140, 155 

B. Done at 155 

Pm: 

A. PJ- 150

B. SJ- 170 

C. Done 

D. 8/7 completed MUs 

 

11/27 Bring Sally up!!!

20 minute emom:

Even: 15 cal AD

Odd: 15 wall balls 

Bam! 👊💥

Front squats 

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

Wod: done! AD is so hard!!!! 

Front squats 

130,140,145,140,150,160

"Bring Sally up" back squat @ 65 lbs. 

this was sups hard. 

11/25 1 rep max snatch

A. 1 rep max snatch 

125!!!!!! 

Worked with Veronica. Worked on keeping it close to my body on the pull, pulling hard, being tight the whole time, big chest, then squeezing my butt on the way up out of the squat. Still can't believe I did it. 

B. Five sets of:

Front Squat x 1 rep

Rest as needed

 

In five sets or fewer, build by feel to a “heavy” front squat.

155,165,175,180, 185(fail) 

Couldn't get 185 today. Oh well I'm happy with one pr a day. 

11/24 10 rep strict press

Strength: strict press, build to a 10 rep

+

Hspu

3 rounds max reps; rest 2 min

+

3 rounds:

15 push press #135/95

15 toes to bar

15 burpees

Strength: 80 

HSPU: 10,12, 12

Wod:?? I totally forget my time. But Abby beat me 😝 the push press were hard on my shoulder. If they were push jerks they would have been a totally different story. 

11/23 filthy 50

AM: filthy fifty rx

(24 inch box, 20lb wb, 45 LB pp) 

PM: Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

Am: 24:07 ? everything was fine until WB hit. I thought I was literally going to pass out!! Fran throat and all. 

Pm: 

120,140,155,165,165,165

This felt really easy. Kinda rushed through it in the garage 

11/20 5 rep power cleans

Strength: power clean

5, 5, 5; tng

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

+

5 rounds:

10 Deadlifts #135/95

5 hang cleans

10 box jumps 30"/24"

Cleans 145 

Front squats 

130,140,145,140,150,160

Wod: 4:40