12/13/2015

Rest Day

12/12/2015

21-15-9
Front Squat 185/125
HSPU (4/2" Deficit)
rest 1 minute
100/75 Calorie Row
rest 1 minute
21-15-9
Deadlifts 235/145
Hand Release Push-Ups x 2 (42-30-18) *no worming these*

12/11/2015

A. Back Squat - 3 x 6 @ 70% rest 2 minutes
B. Dead Stop Front Squat Cluster 1.1.1 x 4 sets rest 15 seconds, rest 2 minutes @ 75% of 1RM
C. Strict Press 3 x 6 @ 70% rest 2 minutes
D1. Banded Abduction x 10/leg rest 1 minute
D2. Band Pull-Apart Palms Up x 12 reps rest 1 minute x 4 sets

12/10/2015

A. Snatch - 5 x 2 rest 2 minutes (not TNG - drop between reps)
B. C&J - EMOM x 10 - 1 C&J @ 77%
+
5 rounds:
10 C&J 115/75
12 Toes to Bar
50 Double Unders

12/9/2015

OFF

12/8/2015

A. Deadlift - 4, 4, 4, 4, 4 rest 3 minutes
B1. Front Rack BB Lunge x 18 steps rest 1 minute
B2. GHD Sit-Ups x 18-20 reps rest 1 minute x 4 sets
+
Assault Bike
90 Seconds Fast Spin (400/325 Watts)
30 Seconds Slow Spin
x 5 sets (10 minutes total)

12/7/2015

5 sets:
750m Row
20 Burpee Box Jumps 24/20
20 KB Swings 70/53
20 Chest 2 Bar Pull-Ups
rest 1:1