Playing catch up here again and again I promise to keep updated. I keep notes... just don't always update. Diet has been very good.

Nov 13.
A. Power Clean - 2-3 x 5; rest 3 min
B. Clean Pulls - 2-3 x 5; rest 3 min
C. Clean - 2-3 x 5; rest 3 min
Notes: Didn't write down weights. Light session -- focus on technique.

Nov 14.
for time and reps:
Run 400 m @ 97%
rest 2 min
AMRAP in 8 minutes:
man makers - 30#/h
(from standing, db's to ground, push up on db handles, 1 arm row alt'ing in plank position - elbow REALLY high on each side, kick legs in, DL the DB's into a squat clean thruster = 1 rep)
Notes: 400m @ 10mph/10%ele on tredmill. Manmakers were terrible: 38.

Nov 15.
as many reps and rounds in 5 minutes:
30 squat clean and jerk - 155#/105#
30 bar facing burpees
Notes: 24 c&j ... didn't have it in me today.

Nov 17.
A. Power Snatch - 2-3 x 5; rest 2 min
B. Squat Snatch - 2-3 x 4; rest 3 min
C. OHS - 2-3 x 3; rest 4 min
Notes: PS-155 SS-185 (205F) OHS-185 ... good session overall.

Nov 18.
"300 FY"
Notes: On rower ... 212 calories. Ouch.

Nov 20.
A. back squat @ 30X1; 6,4,6,4; rest 3 min
B1. paused push press @ 12X2; 3-5 x 5; rest 20 sec
B2. 20 unbroken chin ups x 5; rest 3 min
C. AD sprints - 20 sec all out; rest 2:40 x 4

OPT NOTES: - wave load on back squat so 2nd 6,4 is higher than 1st in loads; ensure 2 one thousands overhead for push press; go hot on AD
Notes: A. 225, 245, 235, 255; B1-155, 155, 165, 165, 175, 185; AD sprints on shitty enduro-bike

Nov 21.
5 sets @ incremental effort/set - 85-100%:
10 TnG PC
10 burpee box jumps - 24"
Row 350 m
(rest 5 min b/t sets)
155, 165, 175, 185, 195
Notes: Didn't time...good efforts

Nov 22.
for time:
15 thrusters - 95#
50 Double Unders
12 thrusters - 95#
50 Double Unders
9 thrusters - 95#
50 Double Unders
6 thrusters - 95#
50 Double Unders
3 thrusters - 95#
Notes: 5:12 ... fun.

Nov 24.
A1. Snatch Pulls - 120% max snatch; 2 reps; rest 10 sec
A2. Power Snatch - catch close to parallel; 2 reps; rest 2 min x 5 - add to A2 per set
B. 5-10-15-20-15-10-5-10-15-20-15-10-5 unbroken 2pd KBS for time
Notes: A1. 245 A2. 135-175 B. Done 2 days later ... ~10 min.

Nov 25.
A. squat clean - build to a tough double fast - short rests
+
for time:
Row 250 m
15 hang squat clean - 115#
15 COVP pull ups
Row 250 m
12 hang squat clean - 115#
15 COVP pull ups
Row 250 m
9 hang squat clean - 115#
15 COVP pull ups
Row 250 m
Notes: Built to 225. Didn't time WOD but ~12 min

Nov 27.
A1. standing press; build to a max
A2. Weighted chin up; build to a max
+
10 rounds for time:
10 chin ups
10 box jumps 24/20"
Notes: A1-175PR A2-65# ... 10 rounds = a little less than 10 min. after set 6 started to burn. mostly butterfly PU.

Nov 28.
A. Front squat; build to a max fast
+
"Karen"
150 wall balls for time
Notes: 245 (shitty) ... Karen was awful. Something like 8 min. No carbs for past 3 days.

Nov 30.
A. 30 muscle ups for time
B. 50 strict hspu for time
+
Row 2k for time
Notes: A. 1 rep every 20 seconds to 10 min. B. ~6 min Row: 6:55.5 (nice.)

Dec 1
A. Build to a 1rm Back squat in 3 attempts
B. Build to a 1rm front squat in 3 attempts
C. Power clean; build to a max in 8 min
Rest 2 min
D. Power clean; amrap in 4 min @90% of C
+
10 min amrap:
15 power snatch 75#
30 double unders
Notes: back-295; front-255; 10 min-8 rounds

Dec 3
A. Power snatch; build to a max fast
B. Squat snatch; build to a max fast
C. Close grip bench press; build to a max fast
+
21-15-9
Squat clean 135/95
Ring dips
Notes: 175; 185 (205F); 205 ... WOD was slow. ~8 min @ 75% intensity. Many breaks.

Report:

• Mind: Diet is good. Classes have been okay. CONSISTENCY.
• Body: A little sore today, otherwise good.
• Spirit: Kant.
• m/f/s: 6/5/4