121128 Wednesday

BB Gymnastics
1) Every 45sec for 5min:
1 Power Snatch + 1 Hang Snatch @ 70%
2) Every 45sec for 5 min:
1 Power clean + 1 Hang Clean @ 70%

Strength
1a) 4x3 3stop snatch pulls; rest 45sec
1b) 4x5 Hang clean high pulls (heavy) rest 45sec
1c) 4x5 split press

Conditioning
15 power cleans 95#
50 DU
15 burpees
50 DU
12 power cleans
50 DU
12 burpees
50 DU
9 power cleans
50 DU
9 burpees

Notes:
1) 85#  Had some balance issues, but went well
2) 115#  This felt a lot heavier than it should have.

1a) 135#   Felt solid
1b) 110#  This was a very awkward movement coming from the hang.
1c) 75#  The 5th rep was tough every set

10:00
First set of 15 cleans UB, set of 12 4/4/4, set of 9 3/3/3
burpees were way too slow
Tripped up more than I'd like on the DU. Forearms were smoked

121127 Tuesday

BB Conditioning
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength
1) Back Squat: Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)-Rest exactly 2 minutes.-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories

Notes:
1) 85#  I somehow tweeked my shoulder. I had to be very careful on these. The high hang was difficult to stick. 
2) 135# First 2 positions were good. High hang was tough, but it made me really drop down quickly into my squat. 

1) 85% - 160# Pretty solid.  90% - 170#  Not as bad as I thought it was going to be.
2) 135# I did this same set at 135# a week or so ago, and I failed on the 3rd rep of sets 4&5. I was able to get all reps successfully this time. Baby steps...

33 Cal
+
3+15 pushups
+
2+15 squats
+
29 Cal
The cold made it very difficult to grip the bar. I broke up T2B and pullups more than I wanted to. Quads were smoked! 

121126 Monday

1) Squat Snatch 10x1 @80% rest 30-60sec
2) Clean and Jerk 10x1 @80% rest 30-60sec
+
Run 800m
5 CTB pullups
9 Hang Squat Clean Thruster
run 400m
7 CTB
7 Hng Sq Cl Th
run 200m
9 CTB
5 Hng Sq Cl Th

Notes:
1) 95# No fails. Could not get my butt down quick enough.
2) 135#  These felt pretty good.
+
14:34
Most of the pullups were singles. These were subbed for bar muscle ups. I was pulling as high as I could. Most pulls hit below my rib cage.
Thrusters were broken up 3/3/3, 3/2/2, 3/1/1  I shouldn't have done singles on the last set. I had a bad pull and had to drop the bar.

121124 Saturday

1) 20min find 1RM Snatch
2) 20min find 1RM Clean and Jerk
+
2min AMRAP Front Squat 80%
rest 2min
10min AMRAP
30 DU
15 power snatch 55#
rest 2min
2min AMRAP Front Squat 80%

Notes:
1) 65, 75, 85, 95, 105, 110#
I pulled 115 about 20 times and just couldn't stick it. Very disappointed
2) 65, 95, 115, 125, 135, 145, 150, 155#
Took me forever to get 155# Again, very disappointing. I worked so hard to get my numbers up and 1 week off has knocked me back down to numbers I was doing months ago.
+
Fr Sq130# - 6 reps from ground  These were SO hard.
5 + 1snatch
Got all sets of DU except 1 UB. First set of snatches were UB. Broke into sets of 5 for remaining rounds.
Fr Sq - 6 reps from rack

121123 Friday

1) Every 15sec for 5min Deadlift @ 80%
2) Bench Press
1x8 @70%, 1x5 @80%, 1x3 @ 90%, 1x3@95%, 1x3@ 100%
(percentages based on 121117)
+
3 rounds
1min burpee over box 20"
1min CTB pullups
1min KB G2O 35#
rest 1min
+
5min alternating BB TGU 35#

Notes:
1) 220#  These got difficult, but stayed solid
2) 95#x8, 105#x5, 115x3, 125x3, 130x3
I only got to 120# on 121117 due to still being weak from surgery. I knew I could do more than that, so bumped up this time. Got all these without help.
+
Round 1: 12, 8, 17
Round 2: 12, 8, 13
Round 3, 10, 8, 13
Burpees box jumps were awful. I just have no speed with these. I had a lot of trouble stringing my C2Bs together. I dropped off and did singles almost the whole time. G2O got heavy quicker than I thought they would. Snatched them.
+
These went pretty well. My left hand is much less stable than my right. Rx was 55#, but I've never done these before, so I stayed at 35# to get comfortable with the movement.

121121 Wednesday

1) Every 30sec for 5min Power Snatch @80%
2) Every 30sec for 5min Power Clean @80%
+
1a) 4x3 3-stop Snatch Pull
1b) 4x5 Pendlay row
1c) 4x5 Split Press

Notes:
1) 105#  Some of these were ugly, but I didn't have any fails.
2) 135# These felt pretty solid.
+
1a) 105, 125, 135, 135#  Went fine
1b) 105#  I thought I had 85# on the bar. I realized on the second set that it was 105 and figured if I did it on the first set I might as well stick with it. It was heavy, but I got it.
1c) 70#  These were tougher than they should of been.

121120 Tuesday

1) Back Squat EMOMx5; 2reps @85%
2) 7x2  1 1/4 Front Squat heaviest possible; rest 60sec
+
row 200m
9 muscle up (sub 9CTB pull-up/9 ring dips)
9 power snatch 95#
row 200m
7 MU (CTB/ring dip)
7 snatch
row 200m
5 MU (CTB/ring dip)
5 snatch
row 200m

Notes:
1) 160# These felt solid.
2) 5x135# 2x130#  On the 5th set i got 1 1/4 on the first rep, but only got 1 on the 2nd rep. Bumped down to 130 on the next 2 sets.
+
14:04
Rows were fine. CTB pullups and ring dips went ok. Snatches got super heavy, really quick.