[1] Rest/Recovery
Monday 24 November 2014
[1a] Every 2 minutes, for 10 minutes (5 sets):
Back Squat (from 395)
*Set 1 – 6 reps @ 65% (255)
*Set 2 – 4 reps @ 75% (295)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 2 reps @ 85% (335)
*Set 5 – 1 rep @ 90% (355) 2 reps!
followed by…
[1b] One set of:
Back Squat x Max Unbroken Reps @ 85% (335) 6 reps. 1 less from last week
[2a] Three sets of:
Pressing Tall Jerks x 4
Weight: 65, 75, 95
[2b] Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Weight: 135, 155, 165, 175, 185, 195, 205lbs
[3] CF.com WOD
2 rounds for time:
10 Front Squats @ 205lbs
10 Burpee Muscle Ups
Time: 5:35
[4a] Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
GHD Situps x 8 reps @ 2111
Rest as needed
[4b] Three sets of:
Weighted Dips with backpack x 8 reps @ 2111 @55lbs
Rest as needed
[4c] Three sets of:
Single Arm DB Rows @ 2111 @55lbs
Rest as needed
Tuesday 25 November 2014
[1] Three sets, not for time, of:
Handstand Walk x 10-15 meters *So hard, must keep practicing.
L-Sit x 15.15.15 *Ouch... my core!
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps *50, 42, 50
(no more than two attempts per set)
[2a] Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
Weights: 95, 105, 115, 125, 135, 145 (PR!),
[2b] Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch *Went by feel. Depends on how my wrist and shoulder is.
Weights: 95, 115, 135, 145, 155, 165, 175, 185(missed + snatch), 190 snatch!
[3] Strict Press
5x5 @ 135lbs
Wednesday 26 November 2014
[1] Rest... Did not feel good. Very dehydrated.
Thursday 27 Nov - Saturday 29 Nov 2014
[1] Turkey Thanksgiving. Just spent lots of time with Eli while Cari was away.
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