Fri, 12/21

0800, ISI

metcon
amrap 20
5 ctb pullup
10 wb
15 swing, 70#

9+5

strength
fs
every 30 sec for 2 min, 1x200
rest 1
every 30 sec for 2 min, 1x215
rest 1
every 30 sec for 2 min, 1x230
rest 1

Thur, 12/20

0545, ISI

strength
5x2 snatch from knee:  135-140-145-150-155
5x2 clean from knee, jerk on 2nd clean:  185-195-205-215(1f)-220

5 muscle ups:  2-1-1-1

5x1 deadlift:  330

3x10 bench:  225

Xmas train ride in Alvin w/ Guthries

Wed, 12/19

0600, ISI

metcon
 3 rounds
500m row
20 pullup
3 min rest

1:40-1:45 on all three, pullups no bueno

Tue, 12/18

0550, ISI

strength
snatch:  2x1-145, 2x1-155, 2x1-160, 2x1-170 (f on both), 2x1-160, 4x1-145
c&j:  2x1-180, 2x1-190, 2x1-205, 2x1-215 (f on 1), 2x1-205, 4x1-180

fs
every 45 sec for 3 min 1x230
rest 1
every 45 sec for 3 min 1x245

4x3 3 stop snatch pull - 210
4x3 pp - 190 (2-3-3-2)

xmas party

Sun, 12/16

Rest

Woodville

Mon, 12/17

0715, ISI

1RM fs
270, pr