Clean&Jerk +

Clean and Jerk 1 x 7 (in pounds)

120-160-195-200-205 PR! - 185 -185

Overhead Squats

120(1) - 135(1) - 150(8)

a. Front Lever Practice 10s x 5

b. Planche Push-ups 5 x 5

ia. Weighted Ring Pull-ups

bw - +5kg - +17.5kg(5)

ib. 20 rep back squats

40kg - 60kg - 102.5 kg (20) Got it !!!

iia. pull-ups: 14-13-11

iib. hspus: 13-11-10

iic. L-sits: 20s-19s-20s

Heavy Bag Workout

I. Skill Emphasis

3 x 3 minute rounds,1 min rests

II. Power Boxing Rounds

2 x 1 min rounds, "1-2-1-2", 30 second rests

2 x 1min rounds: "1-2-2-3", 30 second rests

III. Punch-Out Drills

15 seconds on/ 45 seconds off x 6 Rounds

1-2-1-2-1-2-1-2....

Christmas Workout

Christmas Day Mix up

Front Squats 5-5-5-5-5

135 -150- 195(5) x 3 sets

"Mary"

20minutes amrap

5 hspus

10 single leg squats

15 pull-ups

8 rounds + 13 pull-ups

Ia. Press

50kg(5) - 57,5kg(5) - 65kg (2)

Ib. Back Squat

45kg(20) - 65kg(20) - 100kg (20)

IIa. rope climb (arms only) 1 x 3

IIb. dips 24 - 13 -13

IIc. ghd sit-ups: #10lbs (10) x 3 sets

Clean & Jerk + Gymnastics

Mark Cameron, 501 pounds

I. Clean & Jerk 2 x 6

72.5kg 2x2 - 77.5kg 2x2 - 82.75kg 2x2

II. Overhead Squats 3 x 3

50kg (3) - 60kg (3) - 65kg (7)

III. 5 Rounds of:

5 Ice cream makers

5 planche push-ups