12/21-12/27/15

A.  Dead lift:  did #85, 95, 100, 105....know this is not supposed to be build, but feels better this way?B. Close Grip Bench @ 3113 - 4 x 8 / rest 2 min (#5 heavier than last week) #60 as prescribed, no issues

C. Front Squat @ 32X1 - 4 x 8 / rest 2 min (build) #55 65,70,75....tempo is killer!

+

Prone Plank w / Leg Lifts  - 3 x 20 per leg / rest 2 min. Only did 24 per set...building on these...completed as prescribed the next week

+

Burpee x 10 AFAP

Russian Swing x 20 (#44)

/ rest 60s

x 4

Total time=9:37 with rest

Tuesday - 12.22

3 rounds. Total time=23:20....did 1000 meter rows because raining hard 

800m Run

16 Box Jump (step down) (20”)

Battle Rope x 30s (double arm wave)

/ rest 75s

Wednesday - 12.23

4 sets:

A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s #25 kettlebells.  Is this where I should be here?

A2: Seated (floor) SA Neutral Grip DB Press @ 2112 x 10 per arm / rest 30s #15....target weight?

A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min #25 because hard on back (I tend to twist) but feeling very stable

+

18 min AMRAP

SA Overhead KB Carry x 100ft  per arm

Wallball x 10UB

K2E x 10

Primal Crawl x 100ft

Slamball x 10

3rds+ SA carry and wallball....had to stop once to wait for slam all to be available b/c Tim was using :-)

Thursday - 12.24

5 rounds

Push-up @ 3030 x 10

DB Hammer Curls x 20 #20....target?

DB Flies x 20 #10

Banded Tricep Pushdown x 20

/ rest 90s

+

100m Row @ 100% / rest 30s all rnds 2:00 or under

x 22

Friday - 12.25

Merry Christmas

Saturday - 12.26 did not do this workout b/c traveling instead we did:

100 air squats

100 single unders

100 KBS

100 single unders

50 push-ups/50 sit ups

100 singles

100 lunges 

100 singles

50 push-ups/50 sit ups

100 singles

100 air squats