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http://tequilabrad.com/http://t'ain'tgotone... Monday 12/17/2018

  1. Overhead Squat 3×3 | 185#,195,185
  2. Front Squat 3×3 | 205#,235,265
  3. Back Squat 3×3 | 265#,285,305

Back Rack Lunges 3×10 115#

GHD Raises 4×5

Conditioning:

75 kettlebell swings 53#, 25 handstand push-ups, 10 muscle ups | 5:02

my explanation Tuesday 12/18/2018

4 sets: 20″ Box Step-ups 6 per leg | 115#, 4×15 Reverse Hypers 110#

12 minute EMOM: ODD: 6 burpee box jumps 24″, EVEN: 12 power cleans 115#

3 rounds not for time:

1 deadlift 260# + 100′ Kettlebell waiters walk each arm

Read Full Report Wednesday 12/19/2018 – REST DAY

Thursday 12/20/2018

EMOM 10 Squat Cleans | 75#,105,135,165,165,195,205,215,225,235

4 Rounds for time: 400m Run Trueform treadmill, 2 legless rope climbs, 4 squat cleans 185#, 6 box jumps 24″ | 11:26

20-15-10-8-6 Strict Press (45-105#) and GHD Sit-ups

Friday 12/21/2018

Every 3 minutes for 18 minutes alternate between 1 round and 2 rounds of the following DB complex:

10 DB Lunges Alternating 50#’s, 10 Hang Cleans, 10 Push Presseas, 10 Deadlifts

Saturday 12/22/2018 12 Days of Christmas (perform workout like the song)

1 Hang Squat Clean Thrusters 95#

2 Power Cleans 95#

3 Deadlifts 95#

4 Sumo Deadlift to High-pull 70# Kettlebell

5 Burpees over the bar

6 Toes To Bar

7 Wall Ball Shots 30# 10′ Target

8 Chest to Bar Pull-ups

9 Kettlebell Swings 70#

10 Box jump overs 24″

11 Calories Bike

12 Ring Muscle ups | 23:30

Sunday 12/23/18 – REST DAY