Back squats, power cleans

A. Back Squat 4 sets of 9 reps; rest 2 min

B. Power Clean 5, 5, 3, 3, 1, 1; rest 2 min

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3 Rounds

10 Power Snatches #85

15 Ctb Pull ups

A. 145,155,160,165 

These were hard but good. Maybe I should have started at 155, I'm always so scared to start too high. 

B. 145,145,155,160,170,175(failedx2) 

I was trying to work on releasing my hook grip in the catch. It's so hard when it gets heavy. The squat cleans on Saturday felt better then the power cleans today. This is a first for sure. 

C. 5:52 

Did singles on the power snatches for all. Drop and go. Then I was just trying to chase Heidi down the whole time. 😜

12/28 squat snatches and squat cleans

A. Squat Snatch 10 sets of 3; rest 60 sec

B. Squat Clean 5, 5, 3, 3, 1, 1

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3 Rounds:

10 Squat Snatches #75

15 Burpee Box Jumps 20"

A. 5@95,5@100 

No failed attempts. One rep at a time, nice and slow. 

B. 125,130,140,145,160,170 

Pr by 10 lbs!! These felt surprising good. I was really trying to work on pulling it high so I could catch it in a good position for my front squat. 

C. 8:42. Did a set of 6 to start then just did singles the whole time with as little rest in between sets as possible. 

Super tired after today!! Lots of squating, but it felt like it was a lot of good practice with things I need to practice. 

12/27 push jerks

A. Push Jerk 3, 3, 3, 3, 3; rest

B. Bar Dips 10 reps x5; rest 90 sec

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10 Min AMRAP

10 Kb Snatches #35 (5 each arm)

10 Burpees

A. 125,135,145,145,150 

B. Done. Last set was really hard. Other than that it felt pretty good. 

Wod: 9+7 KB

Pause back squats/ heavy Fran

A1. Back Squat 5x5 w/ 3 sec pause at bottom; rest 10 sec

A2. 3 Box Jumps 36” x5; rest 2 min

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21-15-9 

Thrusters #105

Pull ups

A1. 135,145,155,155,160

A2. 36 in (major fail), 33 inch for rest 

Wod: 8:26 

Back squats felt good. Took it really slow. Major fail with 36 inch jump (even though I got a few before the start of the wod) my leg still hurts 5 hrs later. Wod was heavy, but pull ups felt good. (Thrusters 6-5-5-3-2/5-4-3-3/5-4)

12/24 push press

A. Push Press 6, 4, 2, 6, 4, 2; rest 2 min

B. Amrap 5 mins - Strict hspu 

C. Cuban Presses 10-12 x4; rest 2 min

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15 Min AMRAP

5 Strict Pull ups

10 Kipping Pull ups

15 Ring Dips

A. 115,125,135,110,130,140 

These al felt really good. Especially since I failed on last week at 135. I may have been able to go heavier. 

B. 25. 

With one ab mat.  Didn't touch May head EVERY time but almost 😜

C. 10,10,10,10 with 45#

D. 4 rounds + 8 ring dips. 

This was basically just ring dip work the whole time (which is probably good for me, cause I suck at them). 

12/23 front squats, 70%snatches

A. Front squat: 4 sets of 9; rest 2 min

B. squat snatch: 20 reps at 70%, every 90 sec

C. Max swings #53; x3; rest 4 min

A. 125,125,125,130 

These felt really good. Since I did that previous squat cycle, I feel like I'm more comfortable with front squats. (But I still hate them:) 

B. 90# one failed attempted on my 18th rep. Worked on keeping my head neutral and pulling close to my body. 

C. 36, 46, 29

Ugh this was blah! 

12/21 wod/dumbbell reverse flys.

30-20-10

Chest to bar pull ups

burpees

power snatch #65

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15 reverse flys x4; rest 2 min

A. 15:30 

B. With 15# dum bells. 

The wod was pretty hard. My chest to bar felt off today and it took me a while to get in the rhyme with my tng snatches. Glad it's over and glad I have a rest day tomorrow.