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11/29/13
Thanksgiving recovery day

11/30/13
A- 8x (@ 2 min)
– snatch x 2
= 165# x 4; 170# x 4

B- 6x (@ 2 min)
– hang power clean + power clean + jerk
= 185# x 3; 205# x 3

C- Squat (@ 2-3 min)
5 – 245
3 – 275
1 – 305
4×2 – 295

D- 4 rounds for time
– 15 pullups
– 20 KBS (24 kg)
– 30 sit ups = 8:43

12/1/13
– yoga
– 2+ hour hike w/ dog

12/2/13
A- 15-20 min build C&J
– to 245# (tie PR); 255#-F (got clean, failed jerk)

B- F.Squat 5×1 (@ 2 min)
= 205#, 225, 245, 255, 270 (Rx)

C- 2 rounds for times (mod from 3 rounds for time)
– 500 m row
– 10 C&J (155#)
– 15 C2B = 5:01, 5:15
* rest 3 min b/w
** Legs were dead** hence the modifications

12/3/13
30 min – 1 hour mobility

12/6/13
A- Squat (@ 2:30)
5 – 245
3 – 275
1 – 305
3×2 – 295

B- 4x
– Press (115#) x 5 reps
rest 90 sec
– weighted pull ups x 3 (45#)
rest 90 sec

D- row 1500 meters
= 5:43

12/7/13
A- Snatch work – 20-30 min
– muscle snatch; drop snatch
– snatch balance (to 185#) — my snatch balance sucks
– snatch

B- Jerk balance 3reps x 135, 135, 155, 175

C- 7x F.Squat x 2 (@ 2 min)
= 225# all 7 sets

12/10/13
A- 3x (untimed)
– HS walk
– 15 GHD
– 10 BJ (32″)

B- 15 min AMRAP
– 9 DL (155)
– 12 pushups
– 15 BJ (24″)
= 7 rounds (10 min… quit early)

C- 2x row 500m — easy ~2:00 splits

12/11
12 days of xmas:
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (40#s)
4 Burpee Box Jumps (24″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (40#s – no KB)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (40#s)
11 Ring Dips
12 Man-Makers (40#s)
= 48:45

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