Split Jerks

@ CPB

Split Jerks x 2

95-115-135-155-175-195-205

3 x 45# Hang Snatch technique between jerk sets.

then Tabata DU's

129

AMRAP 10

@ CFH

amrap 10

2 pullups - strick
3 ring dips
4 push ups
5 squats

9 + 2 dips

BULL

@ CPB

Bull

2 rft

200 DU's
50 OHS @95#
50 Pull Ups
1600m Row

40:00

Stopped at 40 min because of time restraints, got 1 complete round at 32 min and 154 DU's @ 40min. Really struggled with DU's and went to singles on the pull ups so as not to rip my hands. looking fwd to the next time to up the weight and hopefully knock out the DU's.

@ CPB

"DT"

5 rft @ 135#

12 DL
9 HPC
6 PP

17:35

@ CPB

Tabata - Botton 2 Bottom

then

Row 1600m


12 / 6:51

B2B's suck!

Cleans

12/22

@ CFY

Cleans

135x2-155x2-175x2-195-215-225-235

full squat cleans felt pretty good.

@ CFH

5 rft

1 m-u
5/5 lunges
15 sit-ups
20 double unders

13:30

muscle ups went well only missed in the second round, double unders slowed me up, they will come back to me.

Snatch

@ CPB

Full Snatches
x1

95x2-115x2-135-145-155-160-165

felt real good, knee was strong. had a couple of good rest days.

Doubled Up

@ JCC

#1

3 rft

10 DL's @ 225#
30 GHD situps

6:47

#2

3 rft

10 pullups
30 back ext.

7:59

@ CFY

Hang Snatch

x2

95/115/135/145

Clean

x2

135/155/175/185

x1

195/215/220/225 (f)

4x1 MU w/ turn out

Split Jerks

@ JCC

Split jerks (behind the back)

5-5-5-3-3-3-1-1-1

135-155-165-185-195-205-215-225-235

good lifts, 235 had a slight push out at the top. good to get some heavier weights overhead.

12 Days of Christmas

after 2 days of rest

@ CFY

Snatch (x1)

95-115-135-145-155-160-165-165

second snatch at 165 was good.

then

12 Days of Christmas (@115#)

1 DL
2 Box jumps
3 Pwr Cleans
4 Pushups
5 Snatches
6 Burpees
7 Du's
8 KBS @ 70#
9 Wall Balls @ 20#
10 Sit ups
11 Pull ups
12 Thrusters

38:37

@ CFH

Snatch (split)

95x2-95x2-115x2-115x2-135-145-150-150-155-155-160-160-165

C (split) & J

135x2-155-185-185-195-195-205-205

felt good, snatch is coming back.

12/7

@ CPB

7 rft

7 pull ups
7 burpees

7:43

completely sucked. todays diet killed me, too much crap and I felt it!

12/6

@ JCC

Row 30 min for distance

6912m

21:57 @ 5K not to far of my best 5K time.

@ CFY

Snatch (split)

x1

115/115/135/155/155/170(f)

C (split) & J

x 1

155/175/175/185/205/225(f)/195/195/195/205

@ CFH

amrap 20

2 muscle ups or 4 attemps
6 pistols
12 kbs @ 45#

6 rds (1/0/0/1/1/0-mu's/rd)

still gettting the muscle up back, a little bothered by my inability to consistently do one.

@ CPB

5 rft

5 hang pwr snatches @ 75#
10 box jumps
5 burpees

7:43

just what i needed. worked on some double unders, they felt good, still nervous about my knee although it seems to be coming around slowly. I'm still off center in the overhead squat position but getting better.

@ CPB

5 rft

row 250m
5 puss press @ 135#
10 push ups (game style)
20 sit ups

17:23