December 5th, 2016

Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics (can be done after other work)
A. 10-15 Strict HSPUs every 2 minutes x 5 sets
B1. Weighted Hollow hold x 20 seconds x 4
B2. Weighted arch hold x 20 seconds x 4

A. Slow Snatch (5-second pull); 50%x2; 60%x2; 70%x2
B. Hang Snatch + Snatch; Every 90 seconds x 6 sets @70-80%
C. Front Squat; 80%x3x3

Three rounds for time of:
45 Air Squats
7 Ring Muscle-Ups
5 Hang Power Clean + Jerk @185/125



  1. A. 15,10,10,10,8
    B. At a miserable 10#
    A. 100,120,140
    B. 140,145,145,145, 150,155
    C. 240
    D. 9:31
    MU UB.
    Hang Clean and jerks: 1-2-1-1, 3-2, 1-2-2
    These were heavy for me. Happy to go sub 10.



  2. A.15,15,14,10,10
    B1 skipped
    B2 skipped
    C. 95,115,135
    D.135×3 145×2
    E. skipped
    F. 8:31
    Mu’s ub really happy with that!
    Hang cleans and jerks: fast singles



  3. A: did five every min to one ab mat
    B: done with 5#
    C: slow snatches, 63,73,83 these felt good, complex, tried to work to 93, but they didn’t go well so went back down to 83

    Then did the workout with the class, 11:50

    Then FS: 138



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