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

Sat, 12/15

1600, ISI

skill
17 muscle ups including 4 in a row and 5 in a row

metcon
AMRAP - 8
16 swings
8 ring dips

5 rounds and 10 swings

strength
3x10 L-pullup
3x10 weighted be, 45#
4x3 hc hi pull, 170#

Fri, 12/14

0600, ISI

metcon
team wod
sleds push
overhead carry
box jump
200s

strength
10x1 power snatch:  135-140-145-150-150-145-145-145-150-150
10x1 power clean and pj:  185-190-195-195-195-195-200-200-200-200

Thur, 12/13

0600, ISI

metcon
10 x 115 hang squat snatch
10 wb
25 double under
20 115 step up on 20" box
10 wb
25 double under
30 pullup
10 wb
25 double under
40 burpee
10 wb
25 double under

11:19

strength
7x1 snatch from hip 135-145-150f-150-150-150-155
7x1 clean from hip 185-195-200-205-210f-210-215

2 muscle ups emom for 10

Wed, 12/12

Rest

Tue, 12/11

0545, ISI

strength
snatch:  3x1-145, 1x1-155, 1x1-160, 1x1-170, 3x1-160, 2x1-155 60 sec
c&j:  3x1-180, 1x1-190, 1x1-205, 1x1-215, 3x1-205, 2x1-190 60 sec

1rm fs - fail at 270

bench:  1x8-215, 1x5-245, 1x3-255, 1x2-255, 3x2-270

metcon
w/ AT
4 rounds
90m shuttle
15 ctb pullups
60m shuttle
15 hand release pushups
30m shuttle
rest 1:1

1:37, 2:18x3 only first set of ctb unbroken

Mon, 12/10

0730, ISI

metcon
20 WB
20 situp
20 box jump
20 push up
20 clean 135
20 double under
20 thruster
20 pullups
20 ohs 95
20 kbs 55
20 pp 95
20 burpee
20 bs 135
20 ghd
20 lunge
20 dead 135
20 ttb
20 fs 135

30 minute train wreck, horrible, felt terrible

Sun, 12/9

1300, garage

strength
1rm snatch - failed at 190
1rm c&j - failed at 255

starting outlaw over with 180 and 240

Dead 5x2-325

4x3 3 stop snatch pull - 205
4x3 hc hi pull - 165
4x3 pp - 185

HS walk

Sat, 12/8

Rest

1hour just me and B walking L and throwing football, heaven

Fri, 12/7

0800, ISI

metcon
FGB
350ish

strength
BS
9x1 @ 280# with 30 sec rest
EMOM-4-1x300

FS
5x3 w/ sec pause on first rep @ 215#

Thur, 12/6

0530, ISI

strength
every 45 sec for 4:30 - 10 reps
1 hi hang snatch + 1 snatch balance - 150
rest 2
every 60 sec for 6 - 10 reps
1 hi hang squat clean  + 1 jerk - 195

bench
1x5-235, 1x3-250, 1x3-260, 2x2-270 - 90
5x4 weighted pullup, 55#
5x8 stric ttb

Wed, 12/5

Rest

Tue, 12/4

0530, ISI

strength
c&j 2x2-170, 2x2-195, 3x1-220 (1 fail), 1x1-235 (f on jerk) - 90 sec
4x1-210, 60sec

BS emom - 5 - 2x280

4x3 3 stop snatch pull - 200
4x3 PP - 180

metcon
FS 5-4-3-2-1 @ 205
Pullup 25-20-15-10-5

8 something

Mon, 12/3

0700, ISI

metcon
Diane
8:13, pr

Sun, 12/2

Rest