8 - 14 December

Sunday:
[1]  Rest Day (unscheduled)

Monday:
AM:
[1]  SQ PT:  Sprints.  24x25meters 1:2
PM:
[1]  4x2 Hang Snatch @90% - rest 60-90 secs   (90%: 165lbs-175lbs)
Weight:  2x2x165, 2x2x175
[2]  4 Rounds for time:
24 HR Pushups
12 Pistols (total)
6 GHD Medball Situps 20lbs
4 Muscle Ups + Dip (1 Muscle Up + 1 Dip after support)
Time:  13:46rx

Tuesday:
[1]  Hatch w11 d1

Back Squat: 1x5@60%, 1x3@70%, 1x2@80%, 1x2@90%, 1x1@95%, 1x1@102% - rest as needed.

5x225, 3x255, 2x295, 2x325, 1x355, 1x375(PR!!!)

[2]  AMRAP 14 minutes
*start with 750m Row
10 Pullups
20 Double Unders
10 Wallballs
Score:  2:54min 750m & 8+10 rounds (finish round 9 @ 15:26)
[3]  Hatch w11 d1

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

5x195, 5x225, 5x235, 5x235

Wednesday:
[1]  Soccer:  1 Hr
Score:  3-5

[1]  5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec. (165-175)

Weight:  155lbs in Nanos

[2]  5 rounds each for time:
Row 10cal
5 HSPU
5 Bench Press @ 165lbs
5 Deadlifts @ 275lbs
Rest 60secs

Times:  1:12, 1:16, 1:20, 1:14, 1:22

Thursday:
[1]  Rest/Recovery.  I feel like I may have pulled a hamstring muscle or tendon around the knee.  Hurts when I go into a Hang position or heavy squat.

Friday:
AM:
[1]  4x800m Sprints (1:1 rest)
Time:  2:54, 2:58, 3:01, 3:09
[2]  Hatch w11 d2

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

5x225, 5x235, 5x255, 5x255

Saturday:
[1]  "12 Days of Christmas 2013"
1 Back Squat @ 135lbs
2 Push Press/Push Jerks @ 135lbs
3 Front Squats @ 135lbs
4 Power Cleans @ 135lbs
5 Deadlifts @ 135lbs
6 Pushups
7 Air Squats
8 Situps
9 Wallballs
10 Burpees Over Bar (Bar Facing)
11 Barbell Rollouts
12 Wallclimbs
Time:  27:26rx
[2]  Hatch w11 d2

Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.

5x195, 5x225, 5x235, 5x255

Sunday:
[1]  Lazy Sunday / Early Christmas
[2]  Geocaching:  4 Geocaches Found.