12.27

KB C&P 32kgx1-2x5
Pistols 1-2x5
Neck harness 3 sets
Snatch 16kgx90 6min

12.24

Pull-ups 7,6,5,4,3

12.23

Pull-ups 6,6,5,4,3
Swings 24kg 6min 133reps

12.22

Press / pistol 4x1-3
Pull ups 65543

12.20

KB C&P 32kgx5x1-2
Pistols 5x1-2
Pull-ups 6,5,4,4,3
Neck harness 3x10-12
Swing 32kgx5/5x5

12.19

Pull-ups 6,5,4,3,3
Jump rope ~15min, between pull-up sets
Windmill 16kgx5x2

12.18

Pull-ups 6,5,4,3,2
C&P 32kgx5x1
Pistols 5x1
Neck work
Snatch 16kg 3min 30reps

Return to ETK with the goal of 200 16kg snatches in 10 minutes. My side goals are pressing volume, upping pull-up max and pistol practice.

12.13

Ring dips 3x6
Elevated OAPU 5,10
Shrimps 4x8, 10
OARR 3x8, 7, 8
Swings 32kg 14,13,13,12,11

12.11

Oarr 2x8, 2x7, 10
Shrimps 3x8, 7, 10
10min of jump rope with sit-ups mixed in.

12.9

elevated oapu 7, 2x6
ring dips 6,9
Sit-ups 3x12 with 3min of rope between

12.8

oarr 8, 3x7, 10
shrimp 2x8, 2x7, 10
Swing 14,13,12,12,11

12.6

oarr 4x7, 9
shrimp 8, 3x7, 10
dips 3x6
oapu 5, 9
Swing 14,13,12,11,11

12.2

oarr 3x7,6,10
shrimp 4x7, 9
neck harness 4x10-12
swing 14,13,12,11,10