12/17/16 - 12/22/16

I'm more or less assuming our LJ is close to 100% at this point with all the comps / etc.  If it's bothering you badly you need to email me so I can adjust training.  Don't tough it out, let me know.

Friday:
A. Squat Clean; 1.1; rest 20s / 2 minutes; build to a tough set for the day
B. Back Squat; 5 reps @ 75% 1RM; rest 3 minutes x 3 sets
+
15 Calorie Assault Bike
10 Box Jumps 24" - step down
Rest 60s x 5 rounds (80-85-90-95-100% effort by round)
+
250m Row
15 Wallball
Rest 60s x 5 rounds (8-85-90-95-100% by round)
+
30 Minute Z1 of choice
A. 285 then missed 295 on second rep
B. 295 Back Squat 
Metcon Stuff went well
Saturday:
A1. Ring arch / hollow muscle up kipping work w/towell btw feet; 10 reps; rest as needed
A2. Muscle ups; 3-5 unbroken reps; rest 90s x 4 sets
B. Push Press; 3 reps; rest 2-3 minutes x 3 sets - build ea set
+
For time:
15 Power Clean 135
250m Row
15 Bar facing burpees
500m Row
15 Shoulder to overhead 135
250m Row
15 Bar facing burpees
A1. Held hoodie on all swings from the rings for 3x10 swings
A2. 4x5 reps UB MU's form got a little loose on last set
B. 225 on Push press for 3 reps, elbow was feeling pressure but no pain.
Sunday: Rest

Monday:
A. Power Snatch; 1.1.1; rest 20s / 2 minutes x 3 sets
B. Banded Snatch Pull; 3 reps; rest 2 minutes x 3 sets - moderate bar/band tension
+
EMOM for 18min
1st: 12 Power Snatch @ 75#
2nd: 12 Box Jumps @ 24""
3rd: 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
+
EMOM for 18min
1st: 10 DB Snatches @ 45#
2nd:10 BF Burpees
3rd: - 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
+
Mobility - 20min
A. WOW! 175,195,210, then hit 225 twice CLEAN!  Barely missed the third.  Felt good on elbows too.  Booyah
B. 185 orange bands
EMOM: I literally almost threw up once during each EMOM. Not sure why but had no major problems completing these and all rows were 1300 cals/hr instead of 1200.  

Tuesday:
A. Back Squat; 5 reps; rest 3 minutes x 3 sets
+
Row 200m @2k pace; rest 30s x 12 sets
Rest 5 min x 2 sets
+
AB; 10s @ 100% effort; rest 3 min x 4 sets
+
Z1 30 minutes
A. 275, 305, 315
Row: all sets were kept around 1:52-1:55
AB: Good

Wednesday:
A. Deadlift @20x1; 5 reps @75%; rest 3 mins x 3 sets
B. Above knee hang squat snatch.Squat snatch; 1.1 - build to a tough set; drop each rep, 5s rest btw reps; full pause in above knee position
C. Thruster; 2-2-4-4-6-6-8-8; rest 60s btw sets; make sure each weight is tough but doable - increase weight each set
+
10 Minute EMOM:
1st: 4 strict + 4 kipping HSPU
2nd: 2 rope climbs
A. 345 last set almost made me regret that 75%
B. 195 for both before I stopped. I got sluggish or something but was struggling to get under the bar from the Dead stop pause at the knee. Even snatch felt slow at that point.
C. 115x2, 125x4, 145x6, 155x8
EMOM: Went well no issues I did some half of the rope climbs legless

Thursday: Rest