Rx: Tuesday November 30th

Olympic Lifting/CrossFit:
Overhead Squats: 75 x 5/5, 95 x 5, 115 x 5,
135 x 5, 155 x 3, 175 x 3, 195 x 3, 205 x 3,
225 x 3/1

20-Hang Muscle Snatch(95#)
40-KB Swings(70#)
60-Box Jumps(20")
80-Waiter's Lunge Steps(45#)
100-Sit Ups
For Time: 17:01

Stiff-Leg DL Power Cleans(95#): 1 min rep out
Strict Ring Dips: 20!

*Squatting again, this time Overhead action. Had
a hard time with the left shoulder/arm, fighting to
stabilize...hit my previous PR though. Did a met-con
after, nice till I got to the waiter's lunge & sit ups.
Crazy lactic acid burn, gotta fight through if I wanna
compete with the big boys!

Rx: Monday November 29th

Westside/CrossFit:

15" Box Squats + Lt Bands(3-Peg)
(Low Bar/Oly Shoes): 185@6 x 2,
205@6 x 2, 275/295/315 x 1
Close Grip Bench(index smooth):
135 x 3/3, 185 x 3, 225 x 1, 275 x 1,
315 x 1
Bench Press(mid grip): 335 x F, 275 x 7!

Overhead Press(cold): 135 x 10!
Back Squat(wide stance/high bar): 135 x 50!
DB Row: 125 x 10!
Overhead Tate Press: 40 x 8, 45 x 5

10-9-8-7-6-5-4-3-2-1 reps
SDLHP(40kg)
GHD Sit Ups
Burpees
For Time: 9:00

*Established a new 1 RM on close grip
bench with index finger on smooth part
of bar. 7 repped 275 with a mid grip on
bench as well. Repped out 135 lbs cold on
the strict press with 10 reps. 50 repped an
easy 135 lbs on the back squat to recharge
the juices. Finished off with some assistance
work & a short met-con.

Rx: Sunday November 28th

Westside/Olympic Lifting:
12" Box Squats(low bar): 135@5 x 2,
185@3 x 2
Back Squats(RAW/low bar): 135 x 3, 225 x 3,
275 x 2, 315 x 1, 365 x 3

Hang Power Snatch: 30/40kg x 3, 50kg x 1/1,
60kg x 1/1, 70kg x 1/1, 80kg x F
Power Snatch: 80kg x 1/1

Standing Abs: 3 x 8
Strict Pull Ups: 3 x 5
DB Side Bends: 3 x 5
Snatch Pulls: 80kg@4 x 1-3 singles

*New PR for me in the back squat, haven't hit
a heavy triple with that weight in awhile. Straight
RAW with no belt & running shoes on. Hit some
heavy power snatches...still arm pulling like a
SOB! I want to get more proficient in the oly
lifts...I really need to focus on my technique &
speed. Jump hard son!!!

Rx: Friday November 26th

Olympic Lifting/CrossFit:
42" Box Squat Jumps: 12"@6 x 2
GHR: 4 x 5
Cleans: 60/70/80/90kg x 3 singles,
100/110kg x 3 singles, 120kg x 1/F

"Linda"
10-9-8-7-6-5-4-3-2-1 reps
1.5xBW Deadlift(120kg/264#)
1xBW Bench Press(80kg/176#)
.75xBW Clean(60kg/132#)
For Time: 25:07

*Completely murdered myself!! BW
was around 168-170 lbs but I used 175
pound #'s & rounded up a bit. The squat
cleans were the worst, It winded me the most.
Then my lower back was thrashed to the bone
during it, so it was hard to work through that. I
actually look forward in doing it again & getting
under 20 minutes.

Rx: Wednesday November 24th

Early Morning CrossFit:

12-CTB Pull Ups
12-KB Swings(70#)
12-KTE
20-Double Unders
5 RDS for time: 24:19

Evening Strength Session:

Back Squat(high bar): 135 x 5, 222 x 3,
332 x 2/5

*Hella grip work with the Sniper WOD this
early morning. My forearms & guns were a
blazing! Not too efficient in the double unders,
I need to work on the weaknesses. CTB pull
ups are always tough & combined with heavy
swings & KTE's...it freakin smoked me!! Nice
programming in Alaska. Hit some back squats
before closing the gym, did a few warm up sets
& 5 repped 332 lbs with MWR polo on!

Rx: Tuesday November 23rd

Late Night CrossFit Snack:

20-Air Squats
20-Sit Ups
20-Push Ups
6 RDS for time: 8:40

*Gotta work on the sit up endurance & stamina.
Squats were easy, I think I did 30 reps in the last
RD? Push ups were fatiguing but not too hard. Nice
pre-bedtime WOD to relax the body...well at least I
hope so.

Rx: Monday November 22nd

Westside/Olympic Lifting/CrossFit:

12" Low Box Squat: 185@10 x 2,
255 x 1, 285 x 1
Medicine Ball Cleans: 50@12 x 5

Push Press(belt/wraps): 115 x 3/3, 185 x 3, 205 x 3,
225 x 3, 245 x 2
Hang Power Cleans(blocks/mid thigh): 70kg x 5 singles,
90kg x 5 singles
Hang Split Cleans(blocks/mid thigh): 100kg x 5 singles,
110kg x 1

"Mary"
5-HSPU
10-Pistols
15-Pull Ups
AMRAP in 20 min: 9 RDS + 3-HSPU

*PR in the Push Press with a double @245 lbs. Hit a
110kg Hang Split Clean off the blocks. Did Mary for
the first time, hella pull ups which fatigued me the most.