The first day of this week started with skill as usual:

Part A.) 3 Sets (Not for time)

(10-15m) x Handstand Walk - 10,10,10

(20-25sec) x L-Sit - 25,25,25

(1-2) Rope Climb (15’) - subbed with strict ring pull ups 6,6,6

The next portion was:

Part B.)

5 Sets

3-Deadlifts

6-Handstand Push Ups

60sec-Rest

The rx’d weight was 315, but I wasn’t too sure about going with that weight so I went with 300lbs. I felt pretty good with this weight so i think i made the right choice. My times for the 5 rounds were 20sec, 20sec, 20sec, 17sec and 19sec.

The next portion was mostly a maintenance workout it was pretty easy

Part C.) Every minute on the minute for 10 minutes

5-Pull Ups

10-Push Ups

15-Squats

I moved through this easily enough usually finishing around between 28-33secs and got all 10rds done. 

I had a little mishap at the end of this day I wanted to practice Ring HSPU and my leg came down the strap wrong and burned my leg real bad causing me to not be able to really bend my leg too well, so i only did one portion of the 2nd days workout which was 400m-Farmers Carry with 70lb DB

The next day my leg still felt the same but I just pushed though it. Plus the movements were a bit easier on the leg. The skills for the day was:

Part A.) 3 Sets (Not for time)

(2-6) x Unbroken Muscle Ups - 6,6,6

(30-50) x Unbroken Double Unders - 50,50,50

(8-10) x Burpees - 10,10,10

The next three parts were all really part of one long workout:

Parts B-D

1000m-Row

10-Burpees

15-C2B Pull ups

6min-Rest

750m-Row

15-Burpees

20-C2B Pull Ups

6min-Rest

500m-Row

20-Burpees

25-C2B Pull Ups

I wasn’t really sure what a good time for these workouts would be but I figured getting them all in around the same time was probably the goal for the day. I tired to keep my pace at 1:50 for the 1K and 750 row. For Part B i finished the 1K in 3:38.5 and finished the workout in 5:02. Part C i finished the 750m in 2:42.3 and the workout in 5:09. Finally Part D, I finished the 500m in 1;42.8 and the workout in 5:03. So I definitely kept everything within the same times, but I wish I got all sub 5mins.

The next day was a rest day and I traveled back home for our christmas break and then got a back at it the next day. The workout started with:

Part A.) 3 Sets (Not for Time)

(8-10) x Butterfly C2B Pull Ups - 10,10,10

(8-10) x Burpees - 10,10,10

(6-12) x HSPU - 12,12,12

The rest of the stuff was some strength technique work, starting with:

Part B.) 15-20mins to Build to a Heavy Snatch

Part C.) 15mins to Build to a Heavy Clean and Jerk

My goal coming in was to get 200 for the snatch and 250 for the C&J. It was a good thing I was feeling really good too. My sets for the Snatch were 3x95, 2x135,2x155, 1x175, 1x190 and 1x200. I was moving really well so I had a lot of time after that I could’ve gone for a new PR but I was happy with that. 

For my C&J I started with some easy reps and then went singles for 195,210,225,240 and 250. The best part about this was I was just using a power jerk not a split jerk. The clean on 250 was not pretty but I jerked the weight so easily I definitely could’ve set a PR on the jerk this day too. I don’t know why but i was feeling great with my Oly lifts this day.

Part D.) Front Squat

3 Sets of 2 @ 90% of 1RM

So after some great oly lifts i moved onto some FS. I used 220lbs and ripped through this too. I just felt awesome this day, maybe because i lifted in the afternoon instead of the morning or because I was home.