Dec 8-14th, 2014

Dec-8
AM
4x
5min AD @ Z1
100m Farmers Carry @ 100# ea hand (use farmers handles if you have them)
100m Yoke Carry @ 250# total
+

3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

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:

Only am session today. Finals week. Used farmer handles and a barbell indtead of a yoke.

Dec-9
400m Run @ 85% effort
15 KB Swings @ 2pood
10 Burpees
Rest 2min
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-

only am session, finals week.

R1- 2:35

R2- 2:44

R3- 2:44

R4- 2:36

R5- 2:40

Dec-10
AM
Rest

PM
A. Deadlift @31x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B. CG Bench Press @21x1 tempo - 4 x 8; rest 60sec (mod-heavy)
C1. Good Morning @3112 tempo - 3 x 8; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 10; rest 30sec
D. DB 1arm Overhead Carry - 5 x 30m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)

NOTES:

A- @ #315

B- 2@185/ 2@175

C- #95 kept it light and used it as a good stretch. Go too heavy sometimes and haven't done GM in a while. 

C2- @ #45

D- @ #70

Dec-11
AM
Swim - 20-30min total @ below 80% effort level (skill/mechanics work + long easy swim)

PM
Rehab/Mobility

No swimming pool. 20min AD and mobility

Dec-12
AM
A. Squat Snatch - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Strict Muscle-up - accumulate 10-12 total reps NOT for time
C. Wtd. Strict CTB Pull-up @32x1 - in 5 sets, build to tough triple; rest as needed
D. Wtd. Ring Row @31x1 - 4 x AMRAP UB w/ 20# vest; rest 90sec

PM
A. HB Back Squat @32x1 tempo - 3 x 8; rest 60sec (moderate)
B. BB Back Rack Walking Lunge - 3 x 20 moderate steps; rest 60sec
C. Kang Squat - 3 x 10; rest 60sec (moderate)
D. Yoke Carry - 5 x 30m; rest as needed (300-325#)

NOTES:

AM

-Shoulder and wrist still not ready to snatch #75 power still hits it in the wrong place. 

B- 12 reps (no pain)

C- built up to 20lbs

D- 16/12/13/14 with 25lb plate on my chest

PM

A- #265

B- #155

C- #115

D- #315 on a barbell

Dec-13
AM
Biscayne bridge run- over / back / and half way up.

Clean Wod @ camp- 60 cleans 

1rm based off of #315 hang pc

500m row on 3:30 clock 

Into 7min AMRAP 10 over the bar burpees and 10 push jerks @ #95

1:27

4rounds + 1 burpee 

Had nothing left to give in the row started pulling with just back. 

Arms on fire with jerk.... And had it in an elbow down rack position to compensate for my wrist. 

Have a lot of work to do

Dec-14
Rest