11/26-11/28

11/26: OFF
11/27: OFF
11/28
Noon:
back Squat x 3 x 5; rest 3 min @ 255/255/265x3
+
30 manmakers for time w/ 35lb DB/hand
t=4:50
+
50 KBS 70lb + 350m Row
t= 3:01
+
50 DUs, 10 burpees, 40 DUs, 10 burpees, 30 DUs, 10 burpees, 20 DUs, 10 burpees, 10 DUs, 10 burpees
t = 4:48
+
3:30 airdyne max effort

11/24-11/25

Thurs noon:
10 x 100m sprint; rest 90 sec; rest 6 min b/t 5-6
all about 13 sec (felt good but pretty sore from this power)

Fri:
AM
back squat 145lb with light bands 10 x 3; rest 45sec - felt slow
+
clean and jerk 2x2 @ 80%; 2 x 2 @ 90%; rest 90s - 165 x 2/195/205 - felt weak
+
work up to tough 3 rep back squat but with good form on two minute timer - 255lb - felt slow & weak
+
ring dips x 2-3; rest 2 min x 4 - 65lb/75lb/90lb/105lb all x 3 reps

(overall My legs were tired and weak; don't know if it was from sprints yesterday or too much volume squatting this weak)

(rest 2.5 hours)

5 RFT:
250m row
3 rope climbs 15'
15 ring dips
t= 11:45

11/22-11/23

Tues:
AM:
A.  Front Squat x 4 x 5 @ 205lb @ 30X1
B.  Hang squat clean practice x 3; 135lb x 3
C.  Good morning x 10 x 3 sets - 95/105/105

PM:
part 1
3 rounds:
10 burpees 25lb/hand
5 muscle ups
t=2:38
rest 12 min
part 2
amrap 3 min for max burpees
row 500m
max burpees
row was about 1:35 + 38 burpees
rest 12 min
20 KBS 70lb
50 DUs
t=4:45


Wed: OFF

11/19-11/21

Sat:  OFF

Sun:
AM:
back squat x 5 x 5 @ 235x2/245x3
pushpress x 5 x 5 @ 195lb
jerk dip squats x 5 x 3 @ 270lb
PM:
5 sets:
5 TnG power snatch @ 115/125/125/135/145
5 TnG hang power clean same weight
8 CTB pullups
sprint 100m
rest 5 min
(rest 10 min)
400m run @ 90% (uphill one way)
72/65/72/70

Mon
PM:
10x: 30 sec airdyne @ 90%/30 sec @ 50%
rest 8 min x 3 total sets; practiced muscle up to handstand pushup