Dec 15-21st, 2014

Dec- 15

PM
A. HB Back Squat @21x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x AMRAP UB; rest 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 8 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 8; rest 60sec (moderate)

NOTES:

AM

Did pm session only on Tuesday due to my email messing up. Dates are one day behind.

PM

#255

9-6-4-4

#135

#135

Dec-16 *repeat strength work from Dec-9 PM
30cals AD 
90 Double-unders
30cals Row
Rest 90sec
x5
+
Rehab/Mobility 

PM
A. Squat Clean & Jerk - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking
*all to tolerance

NOTES:

AM

(15 cal assault bike/ AD broken at the moment)

R1- 4:51

R2- 4:52

R3- 5:21

R4- 5:48

R5- 5:16

Unbroken dubs 1st two rounds then broke 2-3 times. Shoulders were burning out.

PM

Sent you ability tolerance. No snatch or press yet. But yes for everything else cleans ect..

Dec-17
AM
Rest

PM
A. Deadlift @31x1 tempo - 5 x 5; rest 75sec (325-335#)
B. CG Bench Press @21x1 tempo - 4 x 6; rest 75sec (185# across)
C1. Good Morning @3112 tempo - 3 x 10; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 12; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)

NOTES:

A- #325 went to the lighter weight and kept my form clean

B-haven't benched in a long time so was getting use to it. Good weight got hard last 2 reps

C-#115

C2- used 40 for 1st set then dropped to 35's. Shoulders burn out quick.

D- used #80 felt better and better as I went. 

Dec-18

PM
A. Muscle-Snatch - 5 x 3; rest 60sec (moderate)
B. Strict Muscle-up - accumulate 12-14 total reps NOT for time
C. Wtd. Strict CTB Pull-up @32x1 - 3,3,3,2,2; rest 90sec (15# across)
D. Wtd. Ring Row @31x1 - 4 x 12 w/ 25# plate; rest as needed

NOTES:

A-#155

B-14 reps coupled a few just because.

C- felt good and smooth

D- started feeling the extreme burn around round 2 last 4 and round 3&4 about rep 6-8

Dec 19

AM

10-9-8-7-6-5-4-3-2-1

Swim 25m

Burpees

9:37

8x50m sprint swim

(2min between sets)

PM
A. HB Back Squat @32x1 tempo - 3 x 6; rest 60sec (265# across, focus on controlling through sticking point)
B. BB Back Rack Walking Lunge - 3 x 24 steps; rest 60sec (155#)
C. Kang Squat - 3 x 10; rest 60sec (115# across)
D. Yoke Carry - 5 x 40m; rest as needed (315#)

NOTES: 

Legs were pretty tight after pm session. 

Dec-20 *repeat strength work from Dec-13 AM
AM
A. BB Shoulder Press - 6 x 4; rest 75sec (moderate)
B. DB 2arm Bench Press @21x1 tempo - 12,10,8,6; rest as needed (build)
C. Strict TTB - accumulate 30 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Row - 5 x 1000m @ 85% effort; rest-walk 3min

NOTES: 

A- #95 was moderate from not doing any shoulder presses. Still messing around with it so it dosen't bother my wrist. 

B- 12@#55/10@#60/8@#60/  6@#70

No #65 db's

C-5x6 felt good

D- :13/:16/:11/:14/:13

Row

R1- 3:39.2

R2- 3:41.9

R3- 3:42.4

R4- 3:42.2

R5- 3:40.0

Kept a 1:47-1:51 pace 

Dec 21

-rest-