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And, unfortunately, that’s about all there’s time for these days.

Monday 22 December

Work Up to 1RM Squat

5x @ 135#

5x @ 185#

3x @ 225#

3x @ 275#

1x @ 315#

1x @ 335#

0x @ 345#

Actually, to say “0x” is an understatement. I got buried under 345#. Actually, the 335# was poor planning on my part, and I didn’t leave enough time for rest. I don’t know if I would have hit 345# even if everything else would have been perfect…but I certainly wasn’t going to the way I tried.

Squat + Chin Up Superset

2x @ 315# + 5x @ BW+30#

3x @ 295# + 5x @ BW+30#

2x @ 295# + 5x @ BW+30#

3x @ 275# + 5x @ BW+30#

3x @ 275# + 5x @ BW+30#

Friday 19 December

Box Squats

7x @ 135#

6x @ 175#

5x @ 205#

5x @ 225#

5x @ 245#

5x @ 225#

5x @ 245#

Rack Pulls from lowest Pin Height

3x @ 135#

3x @ 225#

3x @ 315#

2x @ 405#

2×1 Sumo @ 445#

Extra KB Work (all continuous motion, no rest)

Snatches:

• 25x Right Arm / 25x Left Arm
• 20x Right Arm / 20x Left Arm
• 15x Right Arm / 15x Left Arm
• 10x Right Arm / 10x Left Arm
• 5x Right Arm / 5x Left Arm

1-arm Swings:

• 25x Right Arm / 25x Left Arm
• 20x Right Arm / 20x Left Arm
• 15x Right Arm / 15x Left Arm
• 10x Right Arm / 10x Left Arm
• 5x Right Arm / 5x Left Arm

2-arm Swings + Goblet Squats:

• 25x Swings / 25x Squats
• 20x Swings / 20x Squats
• 15x Swings / 15x Squats
• 10x Swings / 10x Squats
• 5x Swings / 5x Squats

Wednesday 17 December

Warm Up

1km @ 2:20/500m pace

1km @ 2:10/500m pace

4×3 20sec row : 10sec rest

107m

105m

103m

107m

104m

103m

105m

103m

101m

102m

100m

98m

So close.

Monday 15 December

Clean & Press

10x @ 115# 1x ea. 8 sec.

7x @ 135# 1x ea. 8 sec.

5x @ 155# 1x ea. 8 sec.

5x @ 155# 1x ea. 8 sec.

Squats

5x @ 135#

5x @ 185#

5x @ 245#

3×3 @ 300#

3×3 @ 275#

Friday 12 December

Rack Pulls

Work Up to 4×1 Sumo @ 445# off second pin height

8x

1x Full Squat Barbell Snatch +

2x OHS

@ 45#, 55#, 65#, 75#, 85#, 95#, 105#, 115#

That’s 8x(1+2) at EACH of those weights.