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Monday 11/27/2017
Snatch 1 sec pause at knee
2×2 #150
2×2 #160
2×2 #170
… EMOM for 7 minutes #170,175,180,185,187,190,195

Back Squat EMOM 6
5 squats #255

1 Minute max effort Muscle Ups | 17 reps

Tuesday 11/28/2017
For Time:
21 bar muscle ups
42 thrusters #95
84 cal row | 9:33

Deficit Strict Handstand Push-ups 4″
10 rest 1:00
9 rest :50
8 rest :40
7 rest :30
6

5 rounds for time:
10 power cleans #135
10 bar facing burpees | 7:15

Trueform Sprints 5 rounds of:
:35 run light
:25 run hard
rest 1:00

Wednesday 11/29/2017
REST Day

Thursday 11/30/2017
Killed my big mountain buck!
So pumped! He’s given me the slip in 2015 and 2016, glad to finally get him in archery range.
He netted 146 and change. I could care less. He’s going on the wall though!

Friday 12/1/2017
“Adderall”
0:00 – 10:00
row 1600m
remaining time max clean and jerks #135 | 27 reps
10:00 – 13:00 REST
13:00 – 20:00
row 800m
remaining time max snatches #115 | 32 reps
20:00 – 23:00 REST
23:00 – 27:00
row 400m
remaining time max chest to bar pull-ups | 56 reps
Total Reps = 115

Saturday 12/2/2017
REST DAY – honey do’s

Sunday 12/3/2017
Fire Department Workout
7 rounds, 1 minute rest b/t rounds:
4 strict chest to bar pull-ups
6 strict handstand push-ups
8 hang squat cleans DB’s #50’s
splits: :48,49,48,46,44,47,41

3 Position Snatch
3 sets #135
2 sets #140
1 set #150
1 set #155
1 set #165

3 rounds, not for time:
10 DB Bench #60’s
15 Barbell Bent Row #95’s
20 DB Floor Press #25’s
25 Weighted Sit-ups #25