Monday, July 24, 2017

AMRAP 20
75 lb db
Bench press
Bent over Row

81/81 P.R.


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Friday, July 21, 2017

Strength:
Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-more practiced athletes should work toward stringing reps together and NOT dropping the bar

WOD:
"Jerry"
For time:
Run 1 mile
Row 2000m
Run 1 mile

P.R. 255

27:05 not a P.R. Rest In Peace, Sgt. Major.


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Thursday, July 20, 2017

Front Squat: (X/3)4
Pull-ups: (0/5)4

P.R. 1 RM Front Squat 325

Death by KB fat grip:
30s on/30s off

Failed at RD 11


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EMOM 20
Even: 3 KB snatches right arm
Max DU's
Odd: 3 KB snatches left arm
Max DU's

Total DU's

323. 72lb KB


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Wednesday, July 19, 2017

Power Snatch: (X/2)4 {Do Pull-ups: (0/5)4 if WOD was done.}
Power Clean & Power Jerk: (X/2+2)4
Clean Halting Deadlift to Power Position: (X/3)4
Good Morning: (X/4)4

WOD:
10-8-6-4-2 bar MU
50-40-30-20-10 DUs

11:08

New rope and it's awesome.


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Tuesday, July 18, 2017

Thruster 5-5-3-3-3-2-1-1-1
P.R. 1 RM 245 and easy

10" AMRAP
7 pull ups
Run 100m
7 double KB FS

7 rounds even


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Monday, July 17, 2017

AMRAP 20

75lb DB

Bench
Bent over row

142 reps 71/71

Snatch High Pull & Snatch: (X/2+1)4
Clean High Pull & Clean (X/2+1)4
Back Squat: (X/3)4
Press: (X/4)3



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Wednesday, July 12, 2017

30 second intervals:
Death by:
TTB with a 20lb weight vest
Rest 1 minute
Death by:
TTB with ankle weights
Rest 1 minute
Death by:
TTB
*should be a supplement to another type of conditioning like grip training
6/21/17
7-5-7
7/12/17
8-6-7

Grip training

Death by KB fat grip:
30s on/30s off

Failed on 8 rounds but went to 10

It was a burner


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