12/1 and 12/2

12/1 

A. Front squat @40x1; 6-8 x 4; rest 2:00 (used 115.  Definitely light but the tempo made it very hard)
B. Bulgarian ring row; 6-8 x 5; rest 2:00
C. DB Z press; 8-10 x 5; rest 2:00 (35,35,35,45,45)
D1. Quadruped fire hydrant; 5/side x 4; rest :30
D2. Wall slide + lift off; 5 reps x 4; rest :30
D3. Quadruped scap push up; 5 reps x 4; rest 2:00
E1. Bare foot walk on toes; 25' x 3; rest 1:00
E2. Bare foot walk on toes w/ internal rotation; 25' x 3; rest 1:00
E3. Bare foot walk on toes w/ external rotation; 25' x 3; rest 1:00

 

12/2
10 minute amrap: (3+3 Snatches, breathing was hard as fuck and abs were lit. Tried to use grips and do more of a neutral grip muscle-up but have a lot of trouble with them.  Lost the grips and went to more of false grip style but still with a swing)
12 alternating DB snatch (50#) 
6 burpee box jump overs (24") 
3 muscle ups
+
40 minute AB @ conversational pace
Notes: warmup to hit the session like you are doing an open workout, give me your warmup
Warmup: 3 Rounds: :15 Rest Btwn movements
1:00 AB Increase Pace Each Round
:45 PLank
8 SL DL per sid w/ 35lbs DB
:15 Ring Hang+10 Kip Swings

 

12/3- OFF 

 

12/4
A. Back squat; 10-12 x 3; rest 2:00 (210, No sleeves, massive leg pump)
B. Strict pull up; accumulate 40 reps in as few sets as possible; rest 2:00 b/w sets
8,8,8,4,4,8
C. Single arm DB elbowing row; 8-10/arm x 3; rest 1:00 b/w arms
used 50lbs DB
+
42-30-18 wall ball
21-15-9 Toes to bar
7-5-3 Power clean (165) 
9:46, Breathing was tough, lats went on TTB first. Power clean was easy but breathing made it tough.

 

12/5
A. Strict hspu; 4 reps every :90 x 10 (Really enjoyed this!  Super tough) 
B. Seated DB arnold press; 10-12 x 4; rest 2:00
+
6 minute row @ 2:05/500m
rest 2:00
6 minute AB @ 250 watts
rest 5:00 x 3 

 

12/6
A. Power snatch + squat snatch + hang squat snatch; 5 complexes; rest 2:00
135, 145, 155, 175, 185 Fail, 175
B. KB deadlift @41x1; 8-10 x 5; rest 2:00
75lbs KB, Set up like a swing but deadlift only, I hope that was right.
C. Single arm ring row; 6-8/arm x 3; rest 1:00 b/w arms
+
40m prowler sprint @ 100% effort (90# external load) 
rest 2:00 x 8
- rest 10:00 after 4
Roughly :20 per sprint.  Last one was the worst, :26 seconds.  It put a hurt on me.

 

12/7 - OFF