Monday, December 22, 2014

Tuesday December 23, 2014-

A. Split Jerk; build to a moderate/ tough single (go by feel)
B. Seated DB Press; 12-10-8-6; rest 90-120s
C. Front Rack Carry; 80-100m UB x4 sets; rest as needed
60 second Airdyne for max cals

A. Push Press. Push Jerk. Split Jerk, Work to a tough set from the blocks 
B. Deficit HSPU 3 reps OTM for 10 min 
* No HSPU work Negatives every 90 seconds for 8-10 sets 
For Time:
Row Cals
KBS 32/24
Burpee ( no jump at top, come to a full stand) 

HPA - Power
Snatch (mod) - Split jerk (tech) vertical Strength
A. Snatch balance, 2 moderate reps every minute x 10 sets
B. split jerk, 2-2-2-2-1-1-1-1 rest 1m10 bw sets
C. Seated btn strict press @21X1, build to 3rm
D. Hollow body hold, :15 every :30 x 10 sets


  1. Blue


    A) 225#, no reset once I grab the bar I completed all three movements.
    *pretty about this complex. Finish at 96% of my 1rm push press.
    *considering on how I'm feeling from this cold weather and traveling I'll take it. I have adjusted well at all.
    B) Completed as Rx'd w/4 1/2" deficit
    12:27, tough one, I had a hard time breathing and getting through this. Hats off to those who train in this cold weather. Getting warm and staying warm through up to the Metcon was tough

  2. Gold

    A) 265
    B) 35, 45, 45, 45
    C) 135, 155X3
    Gym Christmas WOD
    31 Cal

  3. Blue

    A) 215#. 10# PR on push press. My push jerk still sucks but I got through the complex ok
    B) complete at 8" deficit.
    9:27. Picked a good pace and got through everything w/o breaking