December 13-19 Training

Monday

Grace

135 lbs Power Clean and Jerk for 5x6 with 1 min recovery

Tuesday

Strength

Deadlift for 3,3,3,3,3 at 335 lbs (first time deadlifting for a while)

Muscular Endurance

PT Pyramid for TIME

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 12 push-ups, 18 squats

10 pull-ups, 20 push-ups, 30 squats

Wednesday

House Training

A1. Overhead Barbell Sit-Up (115 lbs) for (4,5,4)

A2. Deadlift Curl (115 lbs) for (5,5,5)

A3. Close Grip Reverse Floor Press (115 lbs) for (30,30,30)

Thursday

Running

4 min on, 2 min off, 5 min on, 2 min off, 6 min on

Strength

A1. Deep Front Squat for 3,3,3, at 185 lbs

A2. Weighted Pull-Ups with re-grip for 3,3,3 at 70 lbs

Friday

off

Saturday

Strength

Wtd Vest Pull-Ups for (50 total reps)

Muscular Endurance

3 Rounds for time of:
115lb Push Press 12 reps
115lb Back Squat 21 reps

Sunday

Muscular Endurance

4 rounds (about 1 min rest between rounds)

Ball Shots for 30 reps

Farmers FAST Walk for 200 m (2x50 lbs kettlebells)

Reflection

This was exam week so I was pretty busy preparing for everything. I will increase training volume and frequency but monitor my recovery. I have about a month of winter break and I am ambitious in the improvements that I intend to accomplish in my fitness. I have goals below.