Knocking the dust off...

Week 1/4

Monday 12/9/13 –

Squat: 3-3-3-3 – 3 seconds down, 2 second pause, fast up
Power snatch + hang power snatch: use 6-8 sets to build to fast single of complex
Practice: 10 min of HS/HS walk practice – use wall, freestanding, or walk as needed
EMOM 8 min: 3-4 weighted chin-ups – hard weight
Conditioning: 1k row, 150 DU, 1k row – pace the rows, attack the DU

Tuesday 12/10/13 –

Press cluster: 2.2.2x3 – 15 sec rest between clusters, 2-3 min rest between sets
EMOM 6 min: TnG PC x2 + TnG power jerk (PJ) x2 – somewhere around 60-70%, focus on efficiency
Conditioning: 10 wall walks, 10 alt TGU (70/50), 10 wall walks, 10 alt TGU
Bike or row: 5-10 min flush pace

Wednesday 12/11/13 –

Mid-thigh hang clean: quickly build to tough single; 90%x1x3
EMOM 6 min: TnG clean x4 – begin around 50%, add small per set
A1) C2B chin-ups: choose a manageable number that will be hard by third set (ex. 15-20 for Crissy), rest 10 sec
A2) Row: 10 cal AFAP, rest 10 sec
A3) Ring dips: 10/6 (male/female), rest 3 min, x3
Conditioning: 50 T2B, every break is 30 DU

Thursday 12/12/13 –

Practice: 10 min of choose some iteration of push-ups you need to work on – feet elevated, ring, HSPU, etc – volume low, skill high
RTW (round the world): 1 min bike, 1 min front leaning rest (FLR), 1 min row, 1 min crawl, 1 min jog, 1 min jump rope, x5 – Z1/flush pace

***made your off day Friday this week because of the Christmas party

Saturday 12/14/13 –

Snatch: EMOM 8 min, building sets – begin around 70%
Front Squat: 2RM
Conditioning: every 75 sec perform 2 TnG PC + 20 DU – start 185/105 and add weight each set, max 8 sets
Row: 5k TEST