Dec 9- OFF
Dec 10-2 x KB clean x 10 reps
Triplet of (3 x power clean, 3 x fr squat, 3 x jerk)
75# 95# 115#
Squat clean
2x5 @ 50% 95
2x3 @ 60% 105
2x2 @ 70% 115
2X1 @ 80% 125
1x1 @ 90% 135
Dec 11- 1)12reps x KB jerk r/l
2 mins step up (no weight)
rest 2 mins
3 rounds
2)8 x BP press @ bodyweight
2 mins of lat/low rows
rest 1 mins
3 rounds
3)6 x pull up
6 x dip
6 x back ext, atomic ups
Dec 12- Reps 20,16,12,8,4
KB swings l/r, push ups
ball slam/pull up
snatch/tri push ups
1 min rest after round
Then 2 rounds of 10
KB clean and press 10,10
Evil wheel 10,10
KB high pull 10,10
jumping pulls 10,10