Friday December 24th – DT

Strength
5×3 front box squat
135/185/225/245/265

Metcon
DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

scaled to 95lbs 4:50

GHD situps
30 reps

Thursday December 23rd – Recovery

I was feeling pretty beat today. I’ve been getting good hours of sleep but not feeling like I’m rested. I did a 2k row at 7:34 then just played around with some skills around the gym.

Wednesday December 22nd – Pistols

I didnt have time to train so I did 5×5 pistols each leg and some mobility stuff before work

Tuesday December 21st – single leg drills and tabatas

6 x 15 seconds each, single leg drills

tabatas. these killed me. i went with a larger gear than usual. i wanted to stay in my typical ranges above 400. the first couple my goal was to be over 500 watts. i was pretty close. i was deep in the hurt box on the last 4 rounds. i could barely turn the pedals on the last two

519/501/477/451/417/418/352/282
avg 427

Friday December 17th – Explosive Strength

I did ass to ankles back squats with a pause at the bottom. Explode through the movement with a minimum 12″ jump at the top. Surprising how much these gassed me. My intent was to work on hip flexibility with the depth and pause. All the while working on explosive speed strength with the rate of movement and jump at the top.

5×8 w/ 65lbs

Thursday December 16th – Tabata sprints

418/455/420/422/410/397/410/399
avg 416watts

Wednesday December 15th – Front Squats and GHDs

2 reps each of front box squat
185/225/230/230/235/245

2×25 ghd situps and back extensions