2023-12-18
We have the Gym Christmas part on Saturday Dec 23 starting at 6pm. Bring a white elephant gift if you want to partake in the gift exchange. Also, there will be a sign-up on the white board for food. Hope you all can make it, but if not, then I want to wish each of you a Merry Christmas!
Other items of note. Thank you to everyone who donated to the Wichita Children’s Home Christmas Gift Drive! There’s an impressive number of gifts everyone has donated already. If you still want to donate, we will plan to take the gifts on Wed morning so you have a bit more time.
Also, thank you for the sympathy card I received after my grandmother Dorothy passed away. That meant a lot to me. Grandma would’ve liked most of you – and the others she would come around to if you offered her a Coors…
Mon
Hang Muscle Snatch 3×3 (inc)
Snatch Pull 4×2 (inc – starting heavier than your muscle snatch and working up to heavier than you plan to snatch)
Power Snatch 4×1 (inc – starting heavier than muscle snatch)
**Keep this moving; minimal rest until the end
—
6 Rounds
1min Bike Cals
1min Sit-up
1min Lunges (bodyweight or light dumbbells)
**3 Total scores – worst round of each
Tues
Power Clean + Front Squat + Jerk – 8x(1+1+1) @ 75%, 80, 85, 90, 78, 82, 87, 92%
**2nd four reps should be slightly more weight than you did the first 4 reps
—
18min Time Cap
200m Run/Row + 1 Devil Press (I wouldn’t go too heavy here 🙂 25/15)
200m Run/Row + 2 Devil Press
200m Run/Row + 3 Devil Press
etc.. – continue adding 1 devil press each round until the 18min is done OR you complete the round of 10 devil press
Wed
Bench Press – 5×4 70%, 75, 80, 80-85%
Accumulate 250 Double Unders
Accumulate 3mins plank
—
5 Rounds
6 Thruster
7 Pullup
8 KB Swing
9 Bike Cals
Thurs
Back Squat 5×4 70%, 75, 80, 80-85%
Accumulate 100 Push-Ups
Accumulate 100 Sit-ups (add weight to last 50 if able)
—
10->1
DB Snatch R-arm
DB Push Press R-arm
DB Snatch L-arm
DB Push Press L-arm
Fri
12 Days of Christmas
1 Muscle-Up (sub 3 dips)
2 Burpee Pull-up
3 Push Press
4 Front Squat
5 Hang Power Cleans
6 Deadlift
7 Lunges (L+R=1)
8 T2B
9 KB Swing
10 Wall Ball
11 HSPU
12 Cals Row/Ski and/or 12oz Beer
**Barbell weight should be 95/65 or lighter. Try to do the 6 Deadlift down to the 3 Push Press unbroken each round