Thanksgiving Week

121119
Active rest and recovery run
Interview at the hospital.

Ready for my next oly meet. Sexy right? haha lol

121120
BB Gymnastics

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

Conditioning
5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.
*Rest 2 minutes, then:
3 minute AMRAP of:
Bar Muscle-Ups

121121
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

225

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO
165, 175, 180, 85, 190, 195, 200
Video of 200 on FB

Conditioning
Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
For time.
9:49 Slow. Had no push.

121122
HAPPY THANKSGIVING!!
Active recovery run

My mom and I on Thanksgiving. :)

121123
Strength
Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
205 with blue band

Conditioning
20 min AMRAP
4/3 MU
6 OHS (135/95)
9 T2B
12 rounds. This got really bad, really quick. Did not feel good on this or have any push. Feeling burnt out.

Work 3-11

121124
BB Gymnastics
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.

Not feeling great today. Tired and burnt out. Decided to just go for a run and call it a day.

Work 3-11.