December 16th, 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
X-Band Walks by feel

A. No Hook-Grip/No Contact Snatch; 50%x2; 60%x2; 70%x2
B. Snatch; 80%x2x2; 85%x2x2; 90%x1x2
C. Clean + FS + Jerk: 70%x2 (75%x1; 80%x1; 85%x1) x2
D. Back Squat w/1-second pause; heavy triple in 3 or 4 sets

20 minutes @steady pacing throughout:
50 ft Walking Lunge (front racked, light weight) (25ft out and back)
400 Meter Ski
50 Ft Zercher Carry (25 ft out and back)
400 Meter Row
50 ft HS Walk (25 ft out and back)

*moderate effort here, just try and keep moving



  1. Did weightlifting post-50s workout.
    A. 100,120,140
    B. 160 XO, OO
    170 miss, shut it down. Too many misses.
    Clean FS Jerks: 180, 190, 205, 215 (missed jerk barely) 180, 205, 215
    Back squats: 185,225, 275 (for a heavy ass single…) 255.

    Tough night of weightlifting post workout. But the workout was fun.
    50s: amrap 14
    50 cals on bike
    50 PC 135
    50 c2b
    50 box jumps 24″

    I got 17 cals on rd 2



  2. Warmup done

    A. 63/73/84
    B. 96/103/108. 103 and 108 felt terrible today. Was maybe fatigue, but form was not there, so I stopped.
    C. 113/120/128. 128 both times was pretty crappy with the clean. Not a great lifting day.
    D. Worked up to 195. Felt decently heavy.

    2 rounds plus the lunges. No idea on when time because the clock was reset for other people (grrr).
    This piece was good to just keep moving.



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