Train don't workout or exercise.
Eat don't diet.
Monday 12/7/2015
1. Snatch EMOM x 9
minute 1 #165
minute 2 #175
minute 3 #185... repeat
2. Snatch Balance 5x1 building
#165,185,195,205,215
3. 5x2 Snatch Grip Deadlift with 5 second pause just off floor | #215
4. 3x2 Back Squat #295,315,330
5. For Time: Unbroken Muscle Ups 1-2-3-4-5-6-7-6-5-4-3-2-1 | 6:24
6. 1 round for time:
5 hspu
10 power cleans #135
15 burpees to 8" target
20 kbs #53
25 wall ball shots #20 to 10' target
3:20
Tuesday 12/8/2015
Conditioning
With a running clock:
A. At the 0:00
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups - 5:54
B. At the 10:00
30 unbroken C2B Pull ups | did it!
Rest 1 minute
30 unbroken Thrusters, 95/65 | made it to 18
Rest 1 minute
20 unbroken C2B Pull ups | did it!
Rest 1 minute
20 unbroken Thrusters, 95/65 | made it to 12
Rest 1 minute
3. Odd Object Conditioning
100 D-ball Shoulders for time, 100/80 | 14:40 - worst thing I've done in a long time.
4. Running
6x400m, 1:30 rest | fastest 1:25, slowest 1:32
Wednesday 12/9/15 - REST DAY
Thursday 12/10/2015
1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
#75,125,135,165,185,201,206 missed on the last squat clean.
1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
2. Conditioning
48 calories on assault bike
24 parallette jump throughs with push-up
30 calories on rower
15 parallette jump throughs with push-up
18 calories on ski erg
9 parallette jump throughs with push-up
10:40
3. Accessory work: 3 rounds of
5 GHD Raises
20 GHD Hip Back Extension with barbell on back
10 strict toes to bar
10 weighted sit-ups #45
Friday 12/11/2015
1. work up to a heavy hang squat snatch #175 - ran out of time
2. snatch grip push press behind the neck 5x2 | #185,185,195,195,205
3. for time:
60 cal row + 30 KB one arm snatches alternating #70 + 15 rope climbs 10 minutes or so.
Headed back to Seattle for a CrossFit Gymnastic certification, hope to learn some cool stuff.
Monday I am going to kill some whitetail does and get some tags punched.