Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Power clean, build to a moderate touch-and-go 5
B. Clean pull w/drop from top, 1-1-1 @ 185; 2:00 rest
C. Barefoot single-leg Romanian deadlift, 2 x 4-6/leg, 31X1; :90 between legs
D1. Shoulder press, 4 x 2-3, 21X1; :60 rest
D2. 1-arm DB row w/straps, 4 x 2-3/arm, 21X0; :30 between arms, :60 rest
+
2 attempts:
best row pace in 5 pulls (recommend damper @ 10 and long, very aggressive pulls right from the start)
full recovery - go again when you feel like you can rip it
+
2000m row @ 90% aerobic

AM

slept in, will make it up tomorrow

PM

A. 103, 135(4), nanos, no belt, no hook grip

B. Fx1, DNF

C. 103, 113(5)

D1. 100, 105, 110(2), 110(2)

D2. 65, 70, 75, 80F, 75

+

1:25

1:26

+

complete, 2:13.4/500m avg


Oh my god, this week has caught up to me in a bad way.  I'm exhausted and I feel like crap.  Was out late last night and had two beers, but I think it's the combined effect of the whole week that made me feel absolutely terrible today.  The worst part is, there's no end in sight - I have zero down time coming up in the next week...and I've gotten quite accustomed to a significant amount of down time. Blah.

Wasn't sure how the TnG power cleans would go without a hook grip, but it was actually okay.  Just too ambitious on the 135 - I definitely wouldn't have failed the 5th rep, but it probably would have been ugly and between my knee and my thumb, I didn't want to chance a bad catch.

Pulled the first clean pull and the bar flew out of my hands (just past my knees), and somehow my thumb got bent back in a terrible way.  I think this hurt more than when I first jammed it.  Had to take a lap outside, and had no interest in trying again.  God dammit, I'm sick of being injured.

Barefoot single-leg RDLs felt good, the best/most stable they've felt to date.

Shoulder press felt fine.  Had a very difficult time with the dumbbell rows today - I was warming up and intended to start heavier (since I got 75 for 3 last week), but I could barely hold on to the 65 today, so that's where I started. Tried the 80 on the 4th set and couldn't even pick it up off the bench to start one rep (left hand, normal grip issues, not broken thumb issues), so moved back down to the 75.  

These little row sprints are annoying.  Happy to get 1:25 this week, but I still feel like I could do better.  Hit 1:26 on the 4th pull, I was sure the 5th pull would be faster than 1:25, but it was not.  Same deal on the second attempt - hit 1:26 on the 4th pull, but then it didn't drop on the 5th pull.

The 2000m row felt good.  Gave myself a cap of 2:15/500m pace, no issues staying under that for the duration.

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Power clean, 10:00 to build to a tough single - stop before feet move out
B. Clean pull w/drop from top, 1-1-1-1-1 @ 110-115% of A; 2:00 rest
C. Barefoot single-leg Romanian deadlift, 2 x 6-8/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 3-4, 21X1; :60 rest
D2. 1-arm DB row w/straps, 3 x 3-4/arm, 21X0; :30 between arms, :60 rest
+
3-5 attempts:
best row pace in 5 pulls (recommend damper @ 10 and long, very aggressive pulls right from the start)
full recovery - go again when you feel like you can rip it
+
1500m easy row cool-down

AM

60:00 complete with row, mobility, 20" box jumps and 6lb wallballs

PM
A. 145, 155F - nanos, no belt, no hook grip 

B. complete @ 165

C. 85, 95(7)

D1. 100, 105(3), 105(3)

D2. 65, 70, 75(3)

+

1:28

1:27

1:26

1:26

1:26

+

complete

Cycled through row and mobility a few times, then switched the mobility for air squats and step-ups, then graduated to box jumps and wallballs.  Box jumps felt great, no issues whatsoever. Wallballs also felt great, I didn't video these today but I know I'm definitely going as deep as I always have, and if that's not ATG, I'm not going to stress over it.  Tried one wallball with the 14lb ball, and while I think my knee would have been fine, my thumb was not.

Power cleans felt super crisp and easy through 145, although it felt super weird to do these without a hook grip (I hook gripped these while in CA when I thought it was just jammed and I told myself to just suck it up). Pulled 155 plenty high, but wasn't able to get my elbows around fast enough and caught my thumb a little weird, so I called it there. Clean pulls were okay. I'm really digging doing some of this stuff without all the gear. 

Single leg RDLs went much better this week, perhaps because I was barefoot? Not nearly as wobbly. 

Shoulder press and dumbbell rows felt great. 

Kind of annoyed at the row sprints - pretty sure that with practice and better technique, I could get below 1:25. 

Thursday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Hang power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 2-2-2 @ 105-110% of A; 2:00 rest
C. Single-leg Romanian deadlift, 2 x 8-10/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 4-5, 21X1; :60 rest
D2. 1-arm DB row, 3 x 4-5/arm, 21X0; :30 between arms, :60 rest
+
12 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%

@ Active

AM

70:00 complete with bike, mobility, row, air squats, FLR and legless rope climbs (video)

PM

A. 145 in nanos, no belt

B. complete @ 155

C. 85(10, but wobbly), 85(9, still wobbly)

D1. 95, 100(4), 100(4)

D2. 55, 60, 65(4)

+

complete 

I really, really enjoy the unstructured round-the-world.  Cycled through bike, mobility, row and FLR until I was nice and warm, then added in the air squats and legless rope climbs in the second half.  Knee ROM continues to improve, was getting substantially deeper than just the other day.  Saw the class doing rope climbs, and wanted to throw those in the mix but one regular rope climb without socks burned the shit out of my leg, so I decided to work on legless.  I was very surprised at how easy these felt, compared to the last time I tried!  Not confident at all at the top to touch a target, but did 5 legless to the top of the rope before the knot (at least 10', definitely not more than 12').  That was neat.

Felt kind of drained going into the PM - all the sun is catching up with me. 

Feet were great on the 145 HPC but elbows weren't very fast so called it there. Clean pulls were fine. 

Struggled with balance on both legs on the Romanian deadlifts, and couldn't feel the left hamstring activate until the very last few reps on the second set. Merrrrrrr this is annoying. More of this, I guess. 

Bar felt heavy on the shoulder press, so I was surprised to hit the numbers I did. Dumbbell also felt heavy but grip was better than usual (despite fat handles). 

Only one more training session at Active! Loving being home, but I miss CSC. 

Thursday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 3-3-3 @ A; 2:00 rest
C. Clean-grip deadlift, build quickly to moderate single
D1. Shoulder press, 3 x 5-6, 21X1; :60 rest
D2. 1-arm DB row, 3 x 5-6/arm, 21X0; :30 between arms, :60 rest
+
10 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%

@ Active

AM
60:00 complete with bike, row, mobility and a few air squats, + 3 sets of 2 unbroken MUs

PM
A. 155 in nanos, no belt 

B. Complete @ 155

C. 245, no belt

D1. 75, 85, 95(5)

D2. 45, 55, 60(5)

+

complete 

Felt fantastic after the 60:00 AM session, so spent an additional 10:00 on muscle-ups. I'd like to try to get 3 in a row within the next week... these were excellent today, with the first one of each double caught very high (for me), with a lower catch on the second but no struggle. Getting more and more comfortable pushing ROM beyond 90 on the air squats, as long as I spend a ridiculous amount of time stretching first. 

So happy to put a little weight on the bar today! Feels good to get back to somewhat normal training. 

Didn't bring home any gear except for wrist wraps. Felt kind of nice to be able to hit the cleans and deadlifts easily without relying on shoes or a belt. Power cleans felt super crisp and easy, 145 felt like 95, so went up to 155 which was still very easy but not quite as crisp, so called it there. Clean pulls were fine. Clean-grip deadlifts were also very easy, speed slowed just a tiny bit at 245 so called that moderate and moved on. Built very fast (175-225-245). Thumb is still jacked up, but triple-taped it and was able to loosely hook grip for A-C. 

Shoulder press and dumbbell rows felt great. Assault bike also felt great. Solid day all around. 

Saturday

A. Power snatch, build quickly to a tough single
B. Clean pull, 6 x 1 starting @ 185 and adding a little from there; 2:00 rest
+
6 sets @ 90% aerobic:
500m row
2:00 walk rest

A. 130 (PR +10)

B. 185-210

+

2:04.0

2:03.6

2:03.4

2:03.1

2:02.8

2:01.3

So... I still hate power snatching, but matching my squat snatch PR was pretty cool.  Can't wait to see where my squat snatch is whenever I'm allowed to do that again.

Clean pulls were super easy, added 5lbs each time.  Felt like I could clean 210 today.

The first couple of rows were tough (wasn't really warmed up aerobically at all for them), but settled into a nice pace on the last two.  Trying to get more comfortable breathing at a higher stroke rate (29-30 for the most part).

Knee is being real shitty today.  FML.

Tuesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
7 wall balls, 14 to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 1 clean pull (emphasize shrug/arms), 4 x 1 @ 185; begin a set every 2:00
+
6-8 sets @ 70% - more active recovery than anything:
3 power cleans, 135
3 ring dips
300m row
:90 rest

AM

5 sets complete

PM

A. complete
+
8 sets complete


What a pleasant day! This was most enjoyable.

Did 5 muscle-ups as part of my warm-up - it made me a little nervous not to have any for a whole week...

Clean pulls FINALLY are feeling better.  Had to double-check the weight on the bar, because it felt lighter than 185.

Changed into nanos for the power cleans @ 135, but still kept wrist wraps and the belt.  Just playing around with things for the Open.  Power cleans felt effortless today, super solid.  Ring dips were easy in this context, although I realized I do these 90% strict, I have no idea how to kip these.  Row was anywhere from 2:20-2:28/500m.  This was so laid-back, I could have done this all day...

Messed around with some handstand skill work at the end.  I really want to get a nice press to handstand! (used to be able to do these easily, 15 years and 30lbs ago...)

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 14 to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 1 clean pull (emphasize shrug/arms), 4 x 1 @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x :30 @ 135, :90 rest
B2. Ring dips, 3 x :30; :90 rest
+
5:00 @ 90% of [10 alternating DB snatches @ 50 + 40 double-unders]
5:00 rest
5:00 @ 90% of [100m ski-erg + 10 hand-release push-ups]

AM
6 sets complete

PM
A. complete

B1. 6, 8, 8

B2. 9, 8, 8

+

3 rounds + 3 snatches

+

5 rounds


AM stuff felt really good this morning, and I finally had a Wednesday where I wasn't short on time and could do the full 6 sets. Knee continues to behave, 14lb wall balls were fine. Still catch myself protecting it a bit (slightly loading the opposite leg). I'm trying very hard to stop doing that, because there's absolutely no pain - I'm anticipating that it will hurt, but it doesn't. 

Clean pulls finally felt pretty strong today - although, I wish I could reproduce this at heavier weights.

Didn't realize that I had a broken collar, and the clip and one of my 5lb weights fell off the bar in the middle of my first set of 0:30 cleans - dammit! Should have been good for 8 reps on all 3 sets.  These felt super easy today.  All singles.

Ring dips felt better than last week, but still got tough - was opening with a solid set of 4 or 5 each time, but then mostly singles.

Felt like I was moving pretty slowly on the DB snatch / double-under piece.  The dumbbell actually felt really light, but I just couldn't make myself cycle through the reps any faster.  First two sets of double-unders unbroken, tripped twice on the last set.  Still getting used to the new rope, I can't tell if I like it or not yet... 

And that ski erg / push-up thing - holy triceps, Batman.  That's all I have to say about that.

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 6 lbs to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 2 clean pulls (emphasize shrug/arms), 3 x 1 starting @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1.1 @ 145; :10-:15 between singles, :60 rest
B2. Ring dips, 3 x 10 fast - break as needed, :60 rest
+
5:00 @ 90% of [10 kettlebell swings @ 53 + 10 burpees]
5:00 rest
5:00 @ 90% of [10 AirDyne calories + 30 double-unders]

AM

4 sets complete

PM

A. 185, 195, 205

B1. Complete 

B2. Complete 

+

4 rounds + 10 swings

+

4 rounds + 5 calories 

Knee felt fine on the wall balls.. on the first couple, I was being really cautious and depth may have been questionable, but once I realized it wasn't hurting, I pushed the depth and speed.  The 6lb ball was laughable - I couldn't hit the 9' target for the life of me.  I think all of these were 11'+.

Clean pulls still don't feel right... I think I was doing a better job than last week, but there's still something wrong. It feels like I'm losing tension as I start to pull. 

Power cleans felt super easy today! One of those days where the bar feels 30lbs lighter than it is. Ring dips, however, were awful. Down to singles on all 3 sets.  I'm guessing arms were just fatigued from all the muscle-ups yesterday? 

Was dreading the kettlebell swing / burpee piece (I always stress myself out with this combo, I don't know why). Was on pace for 5 rounds for the first 3:00, but burpee speed slowed down and I wasn't able to pick up the kettlebell as fast as I was in the beginning. 

Couldn't have done much better on the AirDyne / double-under piece. Tripped once on the first round, the rest were unbroken. Transitions were super quick.  Felt really good! 

Wednesday

AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull (emphasize shrug/arms), 4 x 1 starting @ 1RM clean and adding 5/set; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1 @ 155-165; :20 between singles, :60 rest
B2. Ring dip clusters, 3 x 3.3.3; :20 between 3s, :60 rest
+
4 rounds for increasing split times (faster every round, think it through beforehand):
28 double-unders
21 AirDyne calories
14 kettlebell swings, 53
7 burpees

AM
5 sets complete

PM
A. 200, 205, 210, 215
B1. 155, 160, 165
B2. complete
+
3:56
3:21
2:59
2:43

Clean pulls continue to feel terrible.  I don't know what I'm doing wrong, it just feels too heavy to pull.  I feel like the top position of my clean pull is no different than the top position of my deadlift, and I know that's not right...

Power cleans didn't feel particularly easy.  I was catching these (especially the 165s) really low, lower than I ever have for a power clean.  I've always had a problem of thinking "just get under it" if it's a power clean, my options historically have been squat clean or catch it completely tall (and wide), so I guess this is progress?  Still wish I would feel more confident at these weights.

Ring dips felt okay, the very last set of 3 was tough to lock out.

4 rounds got really tough.  I had no idea where I was on the clock - I was tapping "lap" at each round but the math was too difficult to do in the middle of this.  I paced this out by feel, and guess I did alright.  Mostly controlled the times by transitions, pace on the bike, and burpee speed.  Tripped once in the DUs in the 3rd round, everything else unbroken.

Wednesday

AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 3 x 1 starting @ 1RM clean and adding 10/set; begin a set every 2:00
B. Power clean, build quickly to a tough single
C. Ring dips, 1 x max unbroken
+
For time:
100 double-unders
75 AirDyne calories
50 kettlebell swings, 53
25 burpees

AM

4 sets complete

PM

A. 200, 210, 220

B. 165, 175Fx3

C. 8

+

11:27

What a blah training day. Everything felt terrible. Feeling healthy again, so I don't know what my problem was.

CGDL were light and fast, but clean pulls felt even worse than last week. The bar is only getting like 1" past my hips, the pull just feels weak. I don't think I'm using my legs.

Power cleans didn't feel as easy as last week, 125 felt like 125. Jumped 125-145-165-175. The first and third attempts at 175 were just pulls; caught the second attempt but it was way forward. Ughhhh frustrating.

Ring dips also felt more difficult than usual. Was hoping to beat my previous best of 10, but no dice. 

Had been dreading the last piece all week, for some reason the 50 KBS got in my head. Double unders were good, broken 65/35. Airdyne done in 5:31.  Would have liked to have opened with a bigger set of swings, but reps started to get iffy around 17ish, so broke these 20/15/15.  Burpees were very slow to start, but picked up speed in the last half.  This whole thing was the opposite of fun.

Knee hurts today.  Maybe that's what put me in a weird mood.

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
20 AirDyne calories
4 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 5 x 1 starting @ 1RM clean and adding a bit/set; begin a set every 2:00
B1. Power clean clusters, 4 x 1.1.1; minimal rest between singles, :30 rest
B2. Ring dips, 4 x 5, 20X1; 2:00 rest
+
3 sets @ high effort:
20 kettlebell swings, 53
20 burpees
40 double-unders
3:00 rest
+
10:00 AirDyne increasing effort every 2:00 so that last 2:00 is very tough

AM

4 sets complete

PM
A. 200, 210, 215, 220, 225
B1. 145, 155, 165, 175(1.F.F)
B2. complete
+
2:07
2:53
2:45
+
complete


That's by far the most I've ever skiied... triceps and lats are feeling it already.  This is most welcome.

Clean-grip deadlifts felt super easy, but clean pulls felt terrible.  Even while warming up at lighter weights, the pulls felt awkward and hard.

Very happy to see power cleans after heavy deadlifts again - 145 and 155 felt EASY, and 165 felt the best it ever has.  Couldn't decide between 170 and 175 for the final set, and said "fuck it, just try it" and put 175 on the bar, which proved to be too ambitious.  Other than 175, where I took a few seconds between reps, the clusters at 145, 155 and 165 were all dropped and immediately reset with no pausing.  First time doing heavy-ish cleans in a LONG time (since Gobblers), very happy with how they felt.  And, while my form still leaves much to be desired, I don't think I was catching these as ugly as I have been known to do.  Huzzah!

Ring dips felt great today, too.  Was a little worried about keeping the tempo, but I was able to stick to it for all sets.  And, I think I did almost all of these strict.  That's interesting.

UGH these high effort sets are killing me.  Is it normal to drop off SO BADLY after the first one?  Double unders were unbroken on the 1st and 3rd sets, and broken horribly (4 or 5 times) on the 2nd set.  All KBS unbroken, easy through 16 or 17 reps, it was only the last few that started to get iffy.  Burpees were steady on the first round, but on the second and third rounds I started pausing, both at the top and on the floor.  Shoulders were fried by the 3rd round.  Yuck.

On the other hand, I really dig the increasing effort stuff.  I feel like I've done well with every variation of this we've tried (on the rower, and the mixed pieces, and today's AirDyne).  Paced this by cal/h; >415, >550, >700, >815, >1000 (with the final 0:30 >1100).  Could have started a bit faster, but the final 2:00 was very tough indeed.  117 calories total (702 cal/h average).  

-----

AM weight @ home: 165.3

Was just curious to take a peek at the scale, post-holiday and pre-locking down the nutrition for the foreseeable future.  Totally surprised to see that number, considering I was less than diligent with nutrition over past few weeks (I guess this is the power of stress reduction, and I'd put a hefty sum on the outdoor hiking) ... this is the lowest I've seen since Summer 2012, when I switched out of the class programming.  I feel like I've put on a bit of muscle since then (my clothes agree), so this is pretty cool.  It's even more cool that this has all happened after I stopped worrying about it so much.

Saturday 7 December

A. Clean + 2 Front Squats x 6 @ 85%+ 1RM Clean
Rest 2-3 minutes
B. 1.1.1 Clean Pulls x 3 @100% of 1-RM Clean
Rest 2-3 minutes
C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

A. 155, 165, 165, 170, 175, 180 – cleans felt excellent today.  tried 185 twice but kept catching it foward.  soon!!
B. complete @ 180 - these felt impossibly heavy.  i don't understand.
+ Modified for the bum shoulder:
C. Subbed 5 tng squat cleans for thrusters. Subbed slam balls (@40lbs) for toes to bar. - slam balls were exhausting.
D. Subbed 5 tng power cleans for g2o.

Wednesday 4 December

A. Drop snatch, 5×1, rest 1:00-2:00
B. Squat snatch, 2-2-2-2 @ 75-85% 1RM, rest 2:00-3:00
C. 3 position clean (high hang, mid thigh, floor), 4×1, rest 2:00-3:00
D1. Clean pulls, 3×3 @ 100% 1RM, rest 0:60
D2. AMRAP toes to bar, rest 0:60

A. 84, 94, 99, 104, 109
B. 95, 100, 105, 110 – all TnG
C. complete @ 155 - no misses, but a few of the mid-thigh reps were ugly
D1. complete @ 180  - this felt way too heavy to clean.  wasn't pulling very high...
D2. 11, 10, 10 - stopped when I lost the kip, not a true AMRAP

Thursday 12 September

AM:
30:00 AirDyne @z1

PM:
1 hour snatch work with Mark Canella - he tweaked my starting position, and I got 115 several times with ease.  got 120 twice, but started failing because I was tired (got under it each time though!)
+
A. Squat clean, 6 x 1 @ 90-95% 1RM; 2:00 rest
B. Clean pull clusters, 3 x 1.1.1 @ 100% clean 1RM; :10 rest between singles, 2:00 rest
C. High-bar back squat, 4-3-2-2-2-2-2-2 @ 70-80-90 and last 5 doubles between 90-95%; 3:00 rest
+
3 sets for times:
500m row
2:00 rest

A. DNF – worked up to 145 but was fried from all the snatch work.  failed 155 twice and called it.
B. didn’t even start
C. 170(4), 195(3), 220(2, but barely), 205(2) x5 sets 
+
1:51.7
1:56.4
2:03.9 - mentally gave up

So. Incredibly. Tired.

Saturday 25 May

sleep: 1130pm to 7am (no alarm)

weight: 165.4

8am: 30:00 z1 run
830am: eggs, rice, avocado
930am: opt-she
1130am: progenex with coconut water; banana; date
1230pm: chicken, rice, sweet potato
430pm: cottage cheese with strawberries; kombucha
7pm: salmon, broccoli
9pm: 2 protein cookies

calories: 2188
protein: 165
carbs: 279
fat: 51

-----

z1 run: 2.58 miles in 29:47 (11:32 pace)
+

A. Clean pulls; 5, 4, 3, 2, 1; rest 3 min
B. TnG Deadlift; 10, 8, 6, 4, 2; rest 3 min
C. 50 back squat for time @70% 1rm

A. 125(5), 145(4), 155(3), 165(2), 175(1)
B. 175(10), 205(8), 235(6), 265(4), 295(2), 315(1 – PR+5)
C. 12:43 @ 170

Clean pulls felt heavy today, but deadlifts felt really good.  Probably could have gone quite a bit heavier on the rounds of 10 and 8.  Had to try one PR attempt since I had so much weight loaded on the bar already and the 2 at 295 felt awesome.  The back squats, on the other hand, did not feel awesome.  I was really tired from the deadlifts and had a hard time staying tight, especially after about 20 reps.  Did two sets of 5, then a bunch of sets of 3, then all doubles to the end.  Not particularly happy with that.

Friday 21 December

A. Halting clean high-pulls, 3-3-3-2-2-2; :90 rest
B. Push press, 8-8-8; 2:00 rest
C. Split jerk, 12 x 3 @ 65-75% max; begin a set every :60
+
For time:
50 burpee box jumps, 20″ w/no push-up @ the bottom

A. 115, 135, 145, 165, 175, 185
B. 95, 115, 120(6)
C. 95×4, 100×4, 105×4 (max is 145)
+
5:31