December 9th, 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

A. No Foot Movement Snatch Balance + OHS; 50%x2; 60%x2x2
B. Snatch; 70%x2; 75%x2; 80%x2; 85%x1; 90%x1; 80%x1
C. Clean + FS + Jerk; 70%2×2; 75%x2; 80%x2x2
D. Back Squat w/pause in bottom; 70%x5; 75%x5; 80%x5

Minutes 0-5:00:
50 Shoulder to Overhead @135/95

Minutes 5:00-10:00:
10 Calorie Row
10 Chest-to-Bar Pull-ups

Minute 10:00-15:00
Max Double Unders in UB sets of 50

Minute 15:00-20:00
Assault Bike for Cals (push hard here, but don’t blow it up in the first 2 minutes)



  1. A: 63-83
    B: 83, 96, 98, 103, 98, 96 – these felt off today
    C: 113, 123, 133 – my legs were shottttt today so these felt so much harder than they should have been.
    D: had to lower the percentages for the squats because my legs were dying, 133, 143, 153

    A: Only got to 40
    B: had to modify to strict pull ups, only did 5 because my hands were hurting so bad i couldn’t hold on to the bar haha. 3 rounds
    C: 3 sets, and two failed sets, one failed at 22, one at 34
    D: 52 Calories

    Not the best day but felt good to move anyway.

    Liked by 1 person


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