December 8th -10th

Dec-8
A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy, NOT TnG)
Worked up to 355 Didn't feel as good as last week.
B. Push Jerk x1 + Split Jerk x1 from blocks - 8 sets of the complex (build from 205-225#)

Felt better as I got towards the end.  
C. Goblet Squat @4111 tempo - 5 reps on the min for 8min (moderate) 
+
15 UB Power Snatch @ 95#
18 CTB Pull-ups
45sec Row @ 90% effort
Rest 8min
x3 
RD 1 - :59 + 230m
RD 2- :56  + 230m 
RD 3-  :57 + 232m 



Dec-9
A. 4" Deficit HSPU - 30 reps in UB sets of 3 NOT for time
B. Free HS/Frog Stand/Advanced Frog-stand Practice - 15min
+
20min AMRAP @ moderate effort
60m Back Rack Yoke-carry @ 275-295 (100# added)
30' UB HS walk
60m 2arm Farmers Carry @ 170# ea handle (340# total)
1 Legless Rope Climb
Completed

Sleep - HRS- 6
Stress - 1 to 10 (10 being really stressed) 7
Mental Fatigue - 1 to 10 (10 being very tired) 7
Physical Fatigue - 1 to 10 (same) 5
Mood - 1 to 10 - 7


Dec-10
A. Power Clean from high blocks - 1.1 clusters @ 225# on the min for 7min (film)
I got a phone call and the video shut off. I ended up doing 10 min to get a few more on film. 

B. 3" Deficit Clean Pulls - 5 x 3; rest 3min (build, find tough load to base future week on)
I worked up 275, I probably should have gone a little heavier but the 3rd rep was still hard. 
C. Alt. Single Leg V-up w/ 5sec negative - accumulate 40 total reps
+
Run - 3 x 400m @ 75-80-85% effort; rest-walk 90sec
Rest - 4min
x2
(6 total 400's, resting 4min b/t 3&4) 
I am going to do this on Friday, There is ice all over the sidewalks but it's going to be a balmy 40 degrees for the next couple days. I have been doing my running on a treadmill the last couple weeks.