1 - 7 December

Sunday:
[1]  Rest/Recovery *Christmas Decorations/Cleaning Day

Monday:
AM:
[1] 6 Rounds:
3x~88m Sprints (Uneven Distances), Rest 1:2
[2]  Half Tabata Pushups & Situps @90% effort
Score:  ~16 Pushups & 12 Situps
PM:
[1]  15 mins, establish 3RM Hang Power Clean
Weight: 135, 155, 165, 185, 205, 215(PR)
*With hurt wrist, but the 3Rep was UB.  Caught bar at hips at mix-grip, then re-grip.
[2]  AMRAP in 10 minutes
3 hang power cleans @ 165lbs
3 burpees
3 toes to bar
6 hang power cleans
6 burpees
6 toes to bar
9 hang power cleans
9 burpees
9 toes to bar
etc.
Score:  4+7rx   (then finished round 5 @ 13:34)
*Did all Hang Power Cleans with hurt wrist out in front (1 Rep at a Time)
*Because of HPC, I did everything else fast and UB.
[3]  4 Rounds of:
1st min:  7 Ring Muscle Ups  *all UB except round 3 (reps: 4+3)
2nd min:  15 UB Boxjumps @ 24"
3rd min:  50 Double Unders
*rest the remainder of each min before starting next min of work.  Like a EMOM.
Score(?):  all work done between

Tuesday:
[1]  Hatch w10 d1

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75% - rest as needed.

5x225, 5x235, 5x255, 5x275

Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x195, 5x205, 5x225, 5x225
[2]  5 rounds
200m Row
8 Push Presses from back (snatch grip) @ 95lbs axle bar
10 OH Walking Lunges (total) @ 95lbs axle bar
8 Strict Pullups
10 Wallballs @ 20lbs
Time:  19:17rx
*All UB except strict pullups
*Snatched 95lb axle bar for each round of presses/lunges

Wednesday:
AM:
[1]  7 Rounds
Run 1 Lap (266m)
10 Walking Lunges (total)
10 Burpees
10 Air Squats
Time:  ~14-15 mins.
PM:
[1]  Rest/Recovery

Thursday:
[1]  Hatch w10 d2

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75% - rest as needed.

5x225, 5x235, 5x255, 5x275

Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x195, 5x205, 5x225, 5x225
[2]  4x1+1 Snatch from floor + Snatch from power position (hips) @70% - rest 60-90 sec.  (70%: 135lbs)
*  4x8 Strict Weighted GH Raise – Heaviest Possible, rest 60 sec.
*  4x2+2 Heaving Snatch Balance + OHS @ 85%-90% - rest 60 sec.  (85%-90%: 185lbs-195lbs)
[3]  6 rounds
5 Deadlifts @ 315lbs
25 Double Unders
Then:  30 GHD Situps
Time:  9:43rx

Friday:
AM:
[1]  SQ PT: 24 Min run
PM:
[1]  Coaching

Saturday:
[1]  8x1 Snatch from Power Position @90% (drop the load if this isn’t possible) – rest 2:00  (90%: 165lbs-175lbs) *Fail @ 155lbs.  Shoulders very sore.
[1]  5x2 Snatch from Power + Snatch from Hang @ 135lbs 70%.
*Still sore, but was able to get the lockout. 
[2]  4 Rounds EMOM style:
1st Min:  5 Axle bar Backsquats @ 225lbs (walk out 20 feet, pivot, squat, walk back, and rerack)
2nd Min:  2 Ring Muscle Ups + 2 Bar Muscle Ups
3rd Min:  X Wallballs.  (where X = reps determined in each round.  Rounds 1-4 = 12, 15, 18, 21)
Complete: Felt really strong on this.  I feel like I could do another two rounds and/or 5 rounds for time
[3]  Axle Bar Skill:  Front Squats & Snatches & Cleans
Front Squats: 2x5 @ 225lbs (with pause & bounce at bottom)
Snatches:  1-3 reps each of:  95lbs, 115lbs, 135lbs
Cleans:  1-3 reps each of:  115lbs, 135lbs, 165lbs
[4]  For Time:
10-8-6-4-2 reps of:
Axle Bar Power Cleans @ 165lbs
Boxjumps @ 40"
Time:  10:01rx