At home so went to the local gym still not a ton of time tried to make up some stuff

5 sets

10 dl @225

10 burpees to a plate

5 dl @225

5 bfb

1:25-1:24-1:28-1:26-1:26

felt consistent all dl ub did overhand today felt strong.

12 min Amrap

-4 burpee box jump overs @24

-8 db c+j @70

12 full+ 4+2

some random bodybuilding stuff massive snow storm here so been overall a rough week with Xmas and weather. Hoping to get back into the swing of things this week and hoping the knee feels alittle better. Left knee has been tendor for a few days now.

Very little time traveling home for Xmas

20 min Amrap

1k assult bike

16 wb @30

12 drag du

4bmu

done made it 6 rounds plus some change felt solid overall wb were 2 sets throughout du ub

Warmup

done

love btwn strict press

squat snatch 3-2-1-3-2-1

175-195-205-185-200-220

left knee not feeling great so played these kind of safe

11 Amrap

30 db snatch

30 drag du

30 db 1arm thrusters

30 drag du

233 1 full+30+30+30+23

Warmup

done

5 sets

.3 spin bike

15 thrusters @95

15 lateral box jump overs

rest 2 btwn

1:59- 2-16- 2:14- 2:18- 2:15

this was so nasty all thrusters were ub which is a huge win for me. Box jumps had to go to normal my legs were so swollen lateral wasn’t in the cards after 2 sets.

Warmup

done fs hold seems to help open that front rack

deficit power clean 5×2 @215-235 done felt great

hsc+ squat clean 10 @280

all done felt strong and pull felt alittle faster today

hang power snatch 10 rep max

155 that’s pretty sad but that’s what it is. Plenty of improvement room here

fs 7×3 @245 3 sec pause last rep

done felt pretty good

every :30x 4

sa oh db lunge

db c+j @70

t2b

sl db step overs

felt solid about 14 reps for the c+j and around 15 t2b each all the movements are feeling more comfortable

10 min spin bike

Done breathing is all focus and taking deep breaths in uncomfortable spots.

15 dl @305 AFAP x5

:42-:45-:47-:51-:57

damn my glutes are feeling it holy cow

for time

20 cal row

40 db squat cleans

20 cal row

5:44 groossss

40 cal bike

250 du

40 cal bike

on a swin bike 6:53 felt solid but nasty. Du were in 3 sets

20 cal ski

40 bfb

20 cal ski

4:48 that was a shoulder burn man

Warmup

done last row at the 1:40 is a challenge but got it

squat clean all makes. Sent you the video of 305 felt solid but pull is a touch slow. Leg strength is good though

front squat 5-5-5-4-4-4

280-285-295-300-305-310

heavy af today

5 sets

row 500

25 ub wb @30

25 ub drag du

7 bmu

first 3 sets ub last 2 had to break 18-7 on the wb

bmu are feeling better do need to order some new grips was sliding all over the place.

Warmup

done

80’ lunge

into

15-12-9

db c+j @70

db box step over

t2b

into

80’ lunge

11:02 definitely can shave this down work t2b 10-5 8-4. Db were 10-5 8-4 but more work I can do this ub. Really want to retest this.

10 sets

10 dl @2:45

10 burpees to a plate

rest :60

:56- :49- :53- :52- :52- :52- :52- :52- :50- :53

felt really strong dl endurance is getting way better and breathing throw reps is improving. Really happy with this

for quality

75 thrusters @95

150 cal bike

225 drag du

21:02 moves steady
row

1k @1:46

rest :60

1k @1:44

rest :60

1k @1:43

rest 3:00

x2

all times spot on

Warmup done

30 fall backs

done focus is pointing the toes and keeping core tight

5 sets

row 250

12 wb

15 du

4 bmu

row 250

15 wb

18 du

5bmu

rest 3

all done bmu were all ub. Wb were all ub expect set 4 and 5 the 15 I went 11-4. Overall tones 5:10-5:18 stayed consistent and tried to move as good as possible

Warmup

done

really like the kb arm bars they seem to open the thoracic well. Also rnt splits have been feeling strong getting my ass into it

deficit power clean 5×2 @205 done

hang squat clean+ squat clean 10 @275

all done pull had felt a touch slow like the video you saw. Leg strength is good and speed under is there just the pull now it seems could be better.

10 power snatch @185

2:32 total this was tough last few were borderline squats.

front squat 4×6 @225

done felt pretty solid

45 min Amrap

10-20-30 etc

cal ski

cal row

Cal run x2

10 t2b after each round

done felt really good

60 s2oh

evry break 2 rope climbs

3:18 3 total sets

30-18-12