3 RFT


5 clusters 135
10 c2b
5 thrusters
10 pull ups
200m run


15:27

I've never had to rest as much as that.


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Find 10 rm BS then 95 and 90 percent

205

3" AMRAP with 1" rest

5 BJ 24"
5 mu

3"/1"

5 BJ 30"
5 hspu strict

3"/1"

5 BJ 30"
1 leg less rope climb

3+2/4+3/3+3

Leg less rope climbs are no joke when you're tired




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Worst beer ever

Boulevard Funky Pumpkin Spiced Sour Ale.

Has surpassed Flying Dog In Heat Wheat.

I'm putting this out there for my son and anyone else that thinks this is a good idea. It's not!!!


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Workout of the Day
A.
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.

135-185-205-205-205

9-10-8-8-9

Failed once for every set of 205 at some point. Focused on proper technique and lowering the bar correctly but I still need work.


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HS hold:
-Rocket legs up then tighten ass and legs like hell

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High hang clean practice

5 RFT

200m run
10 thrusters 155lb

15:56

Had to break up thrusters on rds 2-5. I underestimated this one.

One More Rep. That's the ticket. Do one more rep when you're about to quit.


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BS 65-70-75-75 %

75 cal row
50 box jump over 30"
25 deficit HSPU 4"
Run 800m

16:26

I coulda pushed the HSPU and BJ a lil harder.



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Run 800m with a 20lb ball
10 RFT

15 wall balls 20lb
5 strict pull ups with wall ball

Run 800m with wall ball

31:49


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27-21-15-9

Row for calories
PC 135

12:21

Probably the worst form on the PC that I could possibly have but someone threw their time of 13:12 in my face so I crushed it.


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5! BS max was 315

AMRAP

30 snatch 95
2 min max cal row
20 hang squat snatch 135
2 min max cal row
10 squat snatch 185
Max cal row

50 snatches total/55 cal row

Struggled with the hang squat snatch a lot. Made it to row 2

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Squat clean 235

500m row
21 KB FS (2 KB at 53lb)
21 ring dips
500m row
15 KB FS
15 ring dips
500m row
9 KB FS
9 ring dips

13:56

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BS 5! P.R. 330 and strong


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Snatch push press practice

3 RFT

30 Cal row
6 walk walks
10 OHS 135

15:06

New tip on push press: engage hamstrings instead of quads. Drive on heels more than toes. Take time goin down. Slow it down then explode up hard. Drive knees outward more than down when doing this.


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DL 5! Still at a 350lb max. I tried for 370 and it was like my back told me to wait. I still need to develop my hamstrings anyway.

20 min AMRAP wearing a 30lb vest

Strict pull ups
Strict dips

56/56

Vest is a game changer

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FS practice

SQT

3 RFT
10 ground to overhead 95lb
200m shuttle run (50m at a time)

4:30 Rx'd

Holly did 4:31 so I barely kept up. I could have went harder as I wasn't badly out of breathe.




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Prison lift SP at 155. Failed at 5 but I was rushed. I think this needs to allow for more than one set. IE starting over

AMRAP 5" with a 30lb wt vest
Strict pull ups
Strict dips

15
15

Needs to be longer maybe 10"


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