11/30/15 Monday

A. Back SqT – 3RM + 2×3@90%

242x3

B. Split Jerk – 3RM +2×3@85-90%

163x3

172x2

C. Strict Press – 1RM + 3×3 drop sets 75-80%

104#

pm: 

A. max strict hspu 

Didn't do cause shoulder 

rest 3 min 

max kipping hspu (no resting for while on head, stay consistently moving etc

Didn't do

rest

B. Running clock 

0-10 min (rest til the 10 min mark)

21-15-9

SqT Cleans (95)

Ring push-ups

7:00

10-17 min 

ladder of 

2 box jumps (30/24) step down 

1 clean and jerk (185/123)

4/2, 6/3,8/4/10/5 etc 

*box jumps climb by 2 each time, clean and jerk by 1

Into the cj after 12 box jumps
Assistance: 

A. Db sa row – double arm – 12-15 reps X 4

A2. Db rear fly’s X 10-12 X 4

B. 20 alt tgu – lighter weight – slow , movement 

11/15/15 Saturday

A.  3rm deadlift 1" deficit 

253#

B. Front squat 

Just got up to 176 felt heavy and knee was tender so didn't do much

C. 10 min bike 80% 

Into 10 min row :30 hard :30 easy

Rest 5

10 min bike 90%

11/13/15 Friday

A.  Snatch + Below the knee 3 sec pause snatch

121#

B. 5tm back squat with 3 sec pause each 

209#

C.  Holly man

30 rounds

5 wb

3 hspu

1 PC 155#

31:04.  This is about 94% of my 1rm PC so the bar was the hardest had to rest some before picking it up.  Could have lowered weight to go faster but wanted to see if I could finish and I did.  Back was pretty achy was the worst part.

11/11/15 Wednesday

A.  Deadlift heavy 5

243x5 my PR is 253 wasn't tying to PR just went till felt heavy

B.  1RM front squat w/3sec pause

198, 209F

85% of 209 for 3x3

Done

C.  Amrap 12

8 KB power cleans 44#

12 KB lunges

8 no touch burpee box jump overs

24 du

4+15

10/28/15 Wednesday

A.  Front Squat 3RM

194 x3

200 x2

180 x2x3

B. Jackie w/33# bar

6:50

C.  Dumbell Rows light 4x10

20#

10/27/15 Tuesday

A. Snatch pulls 105% 3x3

155#/70k

B. Deficit Deadlift 2x3, 3x2

106k 

109k

C.  Front squat

154 x5

163 x4

176 x3

187 x2

198 x1 

163 x5

176 x4

187 x3

198 x2

205 x1 

D.  Amrap 7

9 no touch burpees

7 box jumps

3 deadlifts 215#

4 rounds.  Struggled with deadlifts think I was just tired.

Rest 3 min

400m run X 5 with 1:00 rest 

Done 

10/26/15 Monday

Still resting shoulder 

A.  5RM back squat + 3RM back squat

108/238 x5 PR (235 was old)

110/242 x3 PR (238 was old)

B. 500m row repeats x3 rest 2:30

1:52.1

1:52.2

1:54.9

Haven't done these in a while was soooo hard but Glad I kept it around 1:54.

C. Clean Pulls focusing on speed

105% 3x3

93k/205 3x3

D.  Emom x17 

10 sec AB sprint +tng PC ascending 

123x3 first 5min 

133x3 for 5min

Rest 2 min

143x2 for 2 min

153x1 for 1 min

163x1 for 1 min

143x2 for 1 min