Monday:
A. Push Press; amrap @ 185lbs; rest 90s x 2 sets
B. Deadlift @ 11X1, 2 reps @ 76% RM per min x 5 mins - pull HARD off floor every rep
+
10 Minute EMOM:
1st: 3 TNG Power Snatch @ 165lbs
2nd: 4 Ring Muscle-ups
(no additional rest)
10 Minute EMOM:
1st: 5 TNG Power Snatch @ 135lbs
2nd: 10 Toes to bar
+
Pre-hab/re-hab for hip:
20 lateral lunges / cossak squats
10 Band assisted natural knee extensions
5 hip CARS each side x 3 sets - rest as needed btw sets/movements
A. 11, 7 need to get stronger! hahaha
B. No issues with 385 felt good
EMOM: UB but it was a grind. Felt good though no pain anywhere
EMOM: UB again burner but felt great!
Tuesday:
1 Minute Row
10s Rest
15 Plank to push ups (Elbows to hands and back is 1)
10s Rest
1 Minute AB
10s Rest
12 Burpees
10s Rest
1 Minute Ski Erg
10s rest
15 Air Squats @30X1
10s rest x 7 sets
Rowed 15 Cals every minute, Plank push ups I broke last few rounds once, AB 15 Cals every round, Ski Erg 15 Cals every minute and no pain. Good burn!
Wednesday
10 Unbroken Chest to bar pull ups
20 Calorie Row @ 85% effort (1200 cal/hr)
Rest 60s x 8 sets
+
10 TnG Power Snach @ 75lbs
20 cals AB@ 85% effort (~300-350W)
Rest 60s x 8 sets
+
Pre-hab/re-hab for hip:
20 lateral lunges / cossak squats
10 Band assisted natural knee extensions
5 hip CARS each side x 3 sets - rest as needed btw sets/movements
UB C2B's, Row was good with no pain in hip. Kept pace throughout.
UB P. Snatch, nice and smooth and good to go on AB.
Pre-Hab went well also. No pain. Hip CARS feel great because my hip is weak and it's hard to do.
Friday:
Friday:
6 sets @ high effort:
30 sec Lateral Barbell Burpees
30 sec rest
30 sec Alternating DB Power Snatch @ 50lbs DB
30 sec rest
30 sec AB Cals
30 sec rest
+
3 sets @ high effort:
60 sec Rowing @ damper 10
60 sec rest
60 sec Walking lunges - sub burpees over rower if this hurts your ankle/hip
60 sec rest
60 sec Rowing @ damper 5
60 sec rest
60 sec Step Down Box Jumps @ 24" - sub in air squats if this hurts hip or ankle at all
60 sec rest
60 sec Rowing @ damper 1
60 sec rest
Perfect after all the food I have been eating to enjoy the holidays on both days.
No issues with anything and I moved quickly. Didn't really focus on effort or numbers but wanted to keep a good pace and it was the same throughout.
Saturday:
A. BTN Split Jerk, 3, 3, 3, 2, 2, 2, 1, 1, 1; rest 60s btw sets - 3’s @ 155lbs, 2’s @ 175lbs, 1’s @ 195lbs
B. Deadlift @ 11X1, 2 reps @ 80% RM per min x 5 mins - pull HARD off floor every rep
C1. Ring push ups with vest on @30x1, 8-10 reps; rest 60s
C2. Feet elevated ring rows with vest on @30x1; 8-10 reps; rest 60s x 4 sets
+
20 Minute EMOM:
1st: 4 TNG Power Clean 205
2nd: 3-5 kipping HSPU to deficit @ 30x0 - 4-8" deficit
A. Weight felt good. Shoulders felt strong.
B. I pulled hard but it felt slow haha. Felt heavy but did TnG on all
C1,C2: Sets were strong. Push Ups felt great as well.
EMOM: All UB power cleans no pain, and I did 5 HSPU's TnG to 8" deficit.
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