Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Lats on Foam Roller
A. 3 Position Clean Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), RAN
B. Hang Power Clean: 4 x 4 @ 80% (do 10% more than you did last week), R 2:00

135lbs getting better
C. Front Squat: 4 x 6 @ (220# for all sets across), R 2:00  

Getting better at keeping arm up
D1. Bench Press: 4 x 6 @ (210# for all sets across), R :45  

Just another day of benching 

D2. Side Plank w/ Twist: 4 x 12/side, R :45
D3. Single Leg Box Jumps: 4 x 5/leg 20" box, R 1:30 (jump off one leg and land on leg you jumped with)  

I was better on left leg than right
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
15 min EMOM (this is strength work in emom format)
1st: 20 sec L-Sit Hang on Pull Up Bar  

Left arm was hurting but did a few
2nd: 30 sec High Knee Jump Rope

3rd: 10 Burpees to 45# plate
+
"GET SWOLE"
Accumulate 50 reps of each movement
DB Bicep Curls (you choose weight and style)
DB Overhead Tricep Extensions
Ab Exercise of choice
+
Bike 5 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Split Jerk from Rig: 4 x 4 (focus on good technique and goal is to get under bar, not just pressing with arms), R 2:00  
165lbs
B. Hang Power Snatch: 4 x 4 @ 80% (do 10% more than you used last week), R 2:00

145lbs 

C1. DB Reverse Lunges in place: 4 x 6/leg (55#/hand), R:45
C2. Incline Bench Press: 4 x 6 (increase 5-10# from last week), R :45  
Did not go over 205.
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)  

C4. Box Jump Overs: 4 x 6 (24" box; complete as fast as possible), R 1:30  

14sec
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Christmas Eve (do 12 days of christmas wod w/ class)
Had to work and was not doing it by myself on Wednesday
Friday
Merry Christmas

Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), RAN
B. Hang Power Clean: 4 x 4 @ 70% (do 5 less % of whatever weight you did last week), R 2:00  
135lbs better than last
C. Front Squat: 4 x 6 @ (200# for all sets across), R 2:00  
Getting better at keepingredients elbows up
D1. Bench Press: 4 x 6 @ (190# for all sets across), R :45  

Went up come down went up again
D2. Side Plank: 4 x :45/side, R :45
D3. Single Leg Box Jumps: 4 x 5/leg 20" box, R 1:30 (jump off one leg and land on both feet)  
4 sets of ugliness SMH
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
15 min EMOM (this is strength work in emom format)
1st: 6 Chest to Bar Pull Ups (kip and make sure chest touches bar each rep)  

Some were chest to Bar other were not
2nd: Bike :25 sec
3rd: 5 Burpee Box Jump Overs, 24" box
Getting better at this thought about just jumping over whole box
+
"GET SWOLE"
Accumulate 50 reps of each movement
DB Bicep Curls (you choose weight and style)
DB Overhead Tricep Extensions
Ab Exercise of choice
+
Bike 4 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Split Jerk from Rig: 4 x 4 (focus on good technique and goal is to get under bar, not just pressing with arms), R 2:00  

Still needs work because I real believe I was just pressing

B. 3 Position Snatch Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @ 70% (do 5% less than you used last week), R 2:00 

135lbs 

D1. Box Step Ups: 4 x 8/leg w/ db by side (45# db's), R :45
D2. Incline Bench Press: 4 x 6 (same weight as last week for all sets), R :45 

215lbs of hurt

D3. Back Extensions: 4 x 10, R :45
D4. Box Jumps: 4 x 6 (24" box; complete as fast as possible), R 1:30  
 
18 second each round
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 4, R 2:00  

105 lb getting better
B. Clean & Jerk: 4 x 4 @70% (decrease 5% from last weeks weight), R 2:00 (work split jerk)  

135 getting better
C. Back Squat: 4 x 6 @ 275# across, R 2:00
Ain't no question it went up
D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45  

70lbs good on right arm left arm take more effect to get up
D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30  

Ugly but done
https://www.youtube.com/watch?v=vX0XdhhuIWE
+
800m Run Cool Down Pace

Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), RAN  

B. Hang Power Clean: 4 x 4 @ 75% (do 10 more % of whatever weight you did last week), R 2:00  
115# better than last week but not good
C. Front Squat: 4 x 6 @ (210# for all sets across), R 2:00  
Hurt a little
D1. Bench Press: 4 x 6 @ (200# for all sets across), R :45  
Went up come down
D2. Side Plank: 4 x :30/side, R :45
D3. Split Stance Jumps for Height: 4 x 10 (land in opposite position as jumped), R 1:30
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
16 min EMOM (this is strength work in emom format)
1st: 5 Toes to Bar + 3 Burpees  
Got ugly fast lol
2nd: 8 Steps Double KB Front Rack Walking Lunge, 35# kb/hand
Was not fun
+
"GET SWOLE"
Accumulate 100 reps of each movement
DB Bicep Curls (you choose weight and style)
Banded Tricep Pulldowns
Ab Exercise of choice  

Getting swole on a Tuesday
+
Bike 4 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Power Jerk from Rack: 4 x 6 (use weight of last week's 3rd set for all sets), R 2:00  

This movement take something out of you 135

B. 3 Position Snatch Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @ 75% (do 10% more than you used last week), R 2:00  
Better than last week but nothing special yet
D1. Box Step Ups: 4 x 8/leg w/ db by side (same weight as last week), R :45  
35lbs
D2. Incline Bench Press: 4 x 6 (increase 10lbs from last week and do for all sets), R :45

215 started pushing back Lol

D3. Back Extensions: 4 x 10, R :45

D4. Box Jumps: 4 x 8 (24" box; complete as fast as possible), R 1:30  

Getting better getting up and down
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 6, R 2:00  

100 lbs making progress here

B. Clean & Jerk: 4 x 4 @75% (increase 10% from last weeks weight), R 2:00 (work split jerk)  

More of a reverse curve right now

C. Back Squat: 4 x 6 @ 285# across, R 2:00
Different when in middle of workout but you know it went up

D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45
60 lbs

D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30  

Ugly and not done right lol
+
800m Run Cool Down Pace

Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch

Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
B. Hang Power Clean: 4 x 4 @65% (not sure we have a max so go off the % this week and I'll give specific numbers in the following weeks), R 2:00

95lbs get to crawl before you can walk
C. Front Squat: 4 x 6 @ (195# for all sets across), R 2:00

Could tell it's being awhile since I did them
D1. Bench Press: 4 x 6 @ (185# for all sets across), R :45

Went up come down went back up

D2. Side Plank: 4 x :30/side, R :45

PLANKING ON A Monday 
D3. Split Stance Jumps for Height: 4 x 10 (land in opposite position as jumped), R 1:30
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
16 min EMOM (this is strength work in emom format)
1st: 6 Toes to Bar

Looked ok at first. And looked bad at end
2nd: 10 Steps Walking Lunges w/ 35# db/hand


+
"GET SWOLE"
Accumulate 100 reps of each movement
DB Bicep Curls (you choose weight and style) 35lbs, 25lbs around 70
Banded Tricep Pulldowns
Ab Exercise of choice

Hurt just a little 
+
Row 2000m as Cool Down at 70% effort

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Power Jerk from Rack: 4 x 6 (increase weight each set), R 2:00

135lbs 
B. 3 Position Snatch Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @65%, R 2:00 Did not look to good
D1. Box Step Ups: 4 x 8/leg w/ db by side, R :45
D2. Incline Bench Press: 4 x 6 (same weight all sets), R :45 205lbs
D3. Back Extensions: 4 x 10, R :45
D4. Box Jumps: 4 x 8 (24" box; complete as fast as possible), R 1:30 17 sec
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 6, R 2:00 95lbs 
B. Clean & Jerk: 4 x 4 @65%, R 2:00 (work split jerk)
Did NOT Look To hot
C. Back Squat: 4 x 6 @ 265# across, R 2:00 long time no see
D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45 with 30lbs
D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30
+
800m Run Cool Down Pace