December 7th, 2015

Optional AM Session:
At easy effort:
1 Minute Row
1 Minute Assault Bike
1 Minute Ski
1 Minute Bear Crawl
20 Second Side Plank Left
20 Second Side Plank Right
20 Second Plank from Elbows
x8

Main Session:
Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Monster Band Walks (6-8 steps each way)
High-Hang Snatch + Snatch Balance + OHS w/ 2-second hold in the bottom; 1+1+1 x 3 reps (empty bar or very light load)

A. Every 90 seconds:
Snatch
*Start at 60% and add 10#/5# until you reach your max for the day.

B. Back Squat – build to a tough double in 10 minutes

C. EMOM:
Min 1: 1 Burpee + 1 Muscle Up
Min 2: 2 Burpees + 2 Muscle Ups
Min 3: 3 Burpees + 3 Muscle Ups
…and so on, until you cannot complete the reps within the prescribed minute

D. 4-5 sets:
15-20 Unbroken Wall Balls (30/20 lb. to 10/9 ft)
Rest 10 seconds
10-20 Unbroken Chest-to-Bar Pull-ups
Rest walk 3 minutes

Notes:
-If you fail a snatch, rest until the next interval and try again; if you miss it twice, move on.
-Get right in BS after Part A is complete
-If you fail before the round of 6 on Part C, start again from 0 and repeat for one more time
-Focus on breathing through Part D; if you can do closer to 20 CTBs, 4 sets should be enough; if you’re closer to 10, do 5 sets.

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13 Comments

  1. A) 135, 145, 155, 165, 175, 185, 195(xx). Felt real clean through 185…
    B) 225, 255, 275, 290, 300
    C) Through 5, 4/6 muscle ups in the round of 6. MU: 1,2,3,4 were all unbroken. Set of 5: 2,2,1. Set of 6: 2,1,1. Muscle up have been off a bit for the last few months. Poor timing with hips and pull.
    D) C2B: 15, 12, 12, 9. The 30# wall ball just buries me. Sets 2-4 I’m all out jumping to hit the target on the last 5 reps, but certainly pleased I got 15s UB with these.

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  2. A) 185 pr tie failed 190×2 so close
    B) 375×2
    C) 6 6+5
    D) 20-15
    20-15
    20-15
    20-10
    20-10 (30lb)

    Real happy about that snatch pr tie and the back squat. Good day. 30 lbs ball was horrible last couple rounds

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  3. A) 145 up to 235 (missed 245 twice) stuck 235 real clean. Really thought a PR was coming at 245.
    B) 345×2 (haven’t gone for a heavy double in a while but, this is at least a 20# PR)
    C) cleared 4 rds then 3/5 MUs on rd 5. Started back at 0, made it back up thru 3 rds and hit only 2/4 MUs on rd 4. Real happy with this progress. This is huge for me.
    D) 20/11, 18/10, 18/8, 17/8, 16/7 (been a while since I played with the 30# WB, that was spicey for me).

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  4. A) #65-108
    B) 215×2 these felt pretty good, much better than the squats the other night.
    C) got 3 full rounds then 2/4
    D) Haven’t been feeling great/ ran out of time, didn’t want to push it today hopefully I start feeling better tomorrow.

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  5. A) 165- felt sloppy. Working on being patient but still need to be explosive.

    B)295 (305 for 1) Squats are feeling really good for the past two weeks.

    C) Did not do, arm still recovering.

    D) 20/13
    20/11
    20/11
    20/09

    30lb ball & strict C2B….really need to getting some sort of a kip going.

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  6. A. 115-175
    Failed 185 twice. A bit frustrating as my snatches have been really consistent lately.

    B. 285×2, 300×1
    285 felt relatively easy. Thought 300 was doable. Should have made smaller jumps here.

    C. 4 rounds + 3 muscle ups
    I may have been able to finish the round of 5 here but I played it safe. The muscle ups were getting a bit sketchy.

    D. 5 rounds
    15 wallballs (30lb)/10 C2B

    Felt a bit frazzled coming in from work today. Definitely need to learn to check the baggage at the door.

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  7. A. 175 This is my PR
    Which really bummed me out because I missed 185 3 times

    B. 285 x2
    295 for 1 and then racked it, knew I wasn’t hitting it for a double today

    C. made it into the round of 6. 6 burpees + 3 MU
    triceps were shot

    D. 4 sets of
    20 UB Wall Balls at 30
    15 C2B (butter flies were coming along nicely)

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  8. A. 63-98. Made all my attempts up to here, but failed twice at 103. Didn’t PR, but snatches felt really good today for a change.
    B. 225
    C. 5 rounds. 15/10. Last 2 rounds, broke once on the pull-ups.
    D. MU progression with Alyssa and Susan. Felt much tougher (mainly the 3rd part) after all the C2Bs.

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  9. A. 135-215 (95%) — really happy with this. haven’t touched this in quite some time. Jumped right to 230 after for an attempted PR, but failed thrice.

    B. Up to 400 not sure what the exact number is here, but definitely a PR. Congrats to #JakeMarconiFitness for hitting 405. You win me… for today.

    C. 5 rounds + 5/6. These got stinky a round before I thought I would start to fatigue. Would love another shot at this down the road.

    D. 4 rounds of 20 WB (30#) and 15 CTB (kipping). this hurt.

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  10. Made up Saturdays to start:
    800m- 3:55
    + 8:06 (knee felt a little funny on pistols)
    800m- 3:53

    A.65#-120#, failed 125# twice
    B. 175# 2×3, knee feeling a little funky so didn’t want to get too heavy but wanted to get that booty pump
    C. Will make up tm
    D. 20@14# x2 / 15@20# x3, 10 butterfly CTB unbroken each round- woof, those wall balls will getch ya- lots of flailing haha

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  11. Morning Session:
    Row: 1:47-1:55
    Bike: 264-276 watts
    Ski: 1:56-2:01
    Bear crawl: eww
    Side plank
    Side plank
    plank
    x8

    Main Session:
    A. 135-205 felt pretty off today on these
    B. 400×3, 405×2 these felt really good today, appreciate my training partners so much.
    C. 4 reps into the round of 6
    D. 4 rounds. This didn’t feel good

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  12. A. 63-108. Failed twice at 113. Will continue to work on not lifting too soon
    B. 205. Lower back hurts a lot.
    C. 5 rounds. 15/10. Had to break up the pull up sets
    D. MU progression. It felt way harder than it did Saturday 😦

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  13. A: 73-103, missed 108 three times but these felt a little better today.
    B: 200# – pretty happy about this, probably should have tried 210
    C: 5 rounds. 15/10 with 20# wb. The first set of pullups i went UB so I was pretty happy about that and then broke each other one up into two sets.
    D: MU progression. the swings and the transitions felt good – the hip thrusting on a box thing felt like i may have been doing it wrong – I’ll check out the video again hahah.

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