Weekend post

Wednesday

12 Days of Thankfulness
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Friday

A.
Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes

Aim to keep all sets at or over 85% of your 1-RM Clean.

B.
Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean
Rest 2-3 minutes

C.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar

D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

Saturday

A.
Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk

B.
Three rounds for time of:
275/185 lb Deadlift x 15 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps

C.
Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort.

Wednesday

Was capped at 48. Almost half way through the man makers when I had to stop. Woof. 

Friday

A) 265×2, 275×2, 285, 300(f)

-Feeling really sluggish all week. CNS just won’t wake up. Sloppy, sloppy pulls on the bar.

B) 315

C) :54-1:00 left to rest

-Drew and I did it shotgun style. As soon as I finished the cluster, he would hop the barbell.

D) :49, :41, :41, :43, :37

-Box was in a small corner with plates stacked on it so I was a little hesitant to bound. Last round was all bounding pretty much though. 

Saturday

A) Worked up to 305. PR from the back rack and also PR for going overhead.

B) 11:41

-First split was 2:22. Muscular fatigue set in on the HSPU’s. Meh, pretty unhappy with how they went. Everything else felt fine.

C) Skipped. Went ice skating instead. Also, we put gravel down this morning in our front yard. So I’m counting that.