12/20
warmup series for MU x 1-2 times through
done
+
(Ring MU x 1/Ring dip x 3) x 3 unbroken complexes, rest as needed x 3-4 sets
The dips made it harder to feel a rhythm but was good for the overall big picture of the movement
+
A – 1-arm KB turkish situps x 5/side x 3 sets, rest as needed
44 across – too light but good and strong
B – Straight arm ring support hold with alternating knee raises x 10/side, rest 2 min x 4 sets
Felt much better today than last week
C – Banded strict press x 6 with 2 sec hold at extension, rest 2 min x 8
Holy poop 8 sets – can’t feel my shoulders – 65×2, 70×2, 75×2, 80×2
D – Wtd ring lean away pullups with slow negative x 2-3, rest 2 min x 8
3-3-2×5-3
E1 – Dbl DB reverse flys from chest supported position x 12-15 x 4 sets, rest as needed
10’s
E2 – Elbow on knee DB external rotations x 10/side @ 30X1 tempo x 4 sets, rest as needed
15’s
12/21
tttTD Christmas Throwdown, partner edition
(i expect to see some good holiday PJ pictures!)
Good PJ’s and a ton of fun. Got the whole gym in on it as well and they loved it. I think we had about 20 and change total Snowmen drawn
12/22 – OFF
12/23
KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
done
+
A – Squat snatch waveload
Wave 1 – 3 singles, start at 155-165, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
1675-175-185 – there was some things from the power snatch from the blocks a few days ago that really carried over to the session today and it felt really good
Wave 2 – 3 singles, start at 165-175, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
170-180-190
Wave 3 – 3 singles, start at 175-185, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
185-195-205
B – (Power clean x 1/Push jerk x 1/Hang Squat clean into thruster x 1) x 4 unbroken reps, rest 3 min x 4 working sets (working sets must all be accumulated within 20lbs of each other, no big jumps)
135-150-165-175 – holy cow I underestimated how hard this would be on the heart rate. Loved the complex, had visions of grandeur that 185 was a possiblitly, had I not started at 135, maybe.
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min
125
C2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets
35
D1 – Goblet hold high box step downs x 6/side, rest 30 sec
35
D2 – Split stance BB RDL x 6-8/side, rest 90 sec x 3 sets
95
12/24
AMRAP 3 min
50 cal AB
40 kipping HSPU
30 hang power snatches @ 75lbs
15 ring MU
61
I decided that I wanted to push the bike a little on this one and see just about where I could sustain uncomfortably, I held in the mid 500’s for about the first minute and as it slowly dropped to the 400’s I was getting close to done. I would not have been able to hold this pace much longer. I think I finished a little after 2 and quickly walked to the wall. I don’t feel my transition was too long and only kicked up once, rested on my head with about 10 seconds left to get 2 more reps
(rest 3 min)
AMRAP 5 min
50 cal AB
40 kipping HSPU
30 hang power snatches @ 75lbs
15 ring MU
71 – did not have as much in the tank as the first one on the bike of course, and I think I finished around 2:30ish, did a 6/6 and I think there were some 4 and 3’s, don’t exactly remember. But what I do remember is that my goal for the chipper for time drastically changed after this piece.
(rest 5 min)
For time
50 cal AB
40 kipping HSPU
30 hang power snatches @ 75lbs
15 ring MU
15:44 – bike around 2:40-2:50 (i think) – hspu – did 4’s until my feet came off the wall going for 32. Was trying to keep my rest around 8-9 seconds, without video to analyze i feel I kept it pretty close. I went more aggressive with the barbell than I had originally planned. I wanted to finish sub 15 but as the time lapsed on I knew I didn’t have it but wasn’t far off. RMU went 5-3-3-4