Lynne

Body wt 195
Strict pull ups

Letting go of the bar is a stop

103

It's not always a P.R. day.


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WEIGHTLIFTING PROGRAM:
back squats: work up to 10 sets x 3 reps @80%
strict military press 3 x 5 reps
strict pull ups x 25

BS @ 265

135-155-155 press

Pull ups broken


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clean+front squat+jerk: 1+3+1 x 5 sets.
clean pulls: 4 sets x 3 reps. working up to about 90-95% of best clean. make these explosive while making sure you finish with a high chest.
50 ab mat sit ups using a weight behind the head.


Got to 205 on clean-FS-jerk but jerk technique was awful so I dialed it back to one.

Clean pulls were 225

The abmat sit ups were no joke I started with 30lbs and ended with my hands behind my head. When you aren't throwing your hands fwd it's much harder.

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Strength:
Deadlift: Warm up then:
70% x 3 reps
80% x 3 reps
90% x 3+ reps

WOD:
“JT”
Complete 21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups

400lb ref

13:10 for JT

Really need to learn to kip HSPU.


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FS 8x3 at 240
BS 2x3 at 240

Mobility work.

Brutal.


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Press: Warm up then:
70% x 3 reps
80% x 3 reps
90% x 3+ reps

WOD:
Complete as many rounds as possible in 10 minutes of:
25 Double Unders
1 Rope Climb

PP
235 ref

10rds plus some DUs

Subbed 5 butterfly pull ups in lieu of rope climb


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Strength:
Bench press: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps
* If you completed the previous 4 weeks of this same cycle, when calculating your working percentages add 10# to your 1RM for the back squat and deadlift, and 5# to your push press and bench press. So your calculation would look like: 1 RM back squat = 440# + 10# = 450#. You then take 65, 75, 85% of 405# for your working sets.

Based off of 285. I dropped out 7 lbs due to no spotter.


Two rounds for time:
400m Run
30 Alternating Single-Arm KB Snatches (Pick Weight)
30 Toes-To-Bar

17:12 with Ol' Bessie

Bessie's 1.67 pood or 58.45 lbs I need to weigh her though. Wasn't as warmed up as I needed to be but still a good WOD.

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Deadlift: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps

For time:
10-8-6-4-2*
Hang Squat Clean (155/105)
Strict Handstand Push-Ups
*100m Run after each round
DL based off of 400lbs. Stopped at 5 on 85% cause I don't trust my back.

WOD.
12:09. Run was approximate here at home.


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Push press: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps
* If you completed the previous 4 weeks of this same cycle, when calculating your working percentages add 10# to your 1RM for the back squat and deadlift, and 5# to your push press and bench press. So your calculation would look like: 1 RM back squat = 440# + 10# = 450#. You then take 65, 75, 85% of 405# for your working sets.

WOD:
1: “Squat Clean Grace” – Complete the following for time:
30 Squat Cleans (135/95)
*Rest until the 10 minute mark, then:
2: Complete as many rounds as possible in 10 minutes of:
8x KB Power Clean, Alternating (70/50)
4 Muscle-Ups
10 Ft Handstand Walk


PP off 235

SC Grace
4:50 Rx'd

1 RDS plus 4 MU

Subbed shoulder taps for HS walk

Holy shit the AMRAP killed me. It's one of the hottest weeks and being off a week shows. Time to reign in the discipline.



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Lynne” EMOM Style: 5 rounds (15 minutes) – EMOM, complete

-Min 1: Max rep bench press (Body weight)

-Min 2: Max rep strict pull up

-Min 3: Rest

20
23
20
21
20

Body weight 195


Came off the bar as needed. First early WOD back from vacation. Pull ups were strict.


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Back Squat: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps


For time:
5-10-15-10-5
Thrusters (95/65)
Box Jumps (30/24)
Pull-ups


BS based off of 300lbs due to my knee

12:03 for the WOD and I used 24" cause of my knee.

First one back after a Florida vacation.


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When you can't communicate or connect with your wife, you get drunk. For 5 years. But my kids are pretty damn awesome.

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Lynne

Max reps
Body weight bench press
Strict pull ups

Body weight: 195

13,13
13,11
13,13
13,13
12,11

P.R. 125

The last round I put the bar on my chest. Aiming for 15,15 every round seems like a good goal.

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400m run
10 mbc
20 push ups
30 box step ups w/KB 53
40 kbs 53
50 squats
60 burpees
400m run

20:06

I took several 7 count rests which were unnecessary thus the over 20 min time.


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Strength:
Bench Press:
5 reps @ 55%
5 reps @ 65%,
5 reps @ 75%
3 reps @ 85%,
1+ rep @ 95%

WOD:
Complete as many reps as possible in 20 minutes of:
5 Two Arm KB Thrusters (53/35)
10 Ring Dips
15 Overhead Squats (95/65)

P.R. bench 285 for a 1 rm

5 rds plus 7 ring dips Rx'd

You can tell I've been out of it with the knee.



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BS 75% X 5, 85% X 3, 95% X 1+

Used 300 as my reference due to knee injury. MRI tomorrow.


Complete as many rounds as possible in 9 minutes of:
3 Power Cleans (155/115)
3 Handstand Push-Ups
3 Air Squats

Add 3 reps every round.

Thru 12. Got 5 PC of the 15th.

I'm pretty sore from yesterday. Probably could have gone further if I was fully recovered.



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21 min EMOM

Sprint to neighbor mailbox
5 DL 225/5 BJ 24"
Max rep TTB

TTB reps
12
12
12
10
9
6
6

This was meant to be a 30"EMOM
But the heat is brutal.


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Lynne

5 rds

Body weight bench
Pull ups

Body wt: 195

Pull ups were strict

P.R. 111


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Squat clean P.R.! 255 and it felt pretty easy especially with a bad knee. My meniscus is probably torn in my right knee.

Then 4 RFT

70 DUs
7 bar MU
7 PS 95lb

16:35 in the burner of the day. I think I could have done a lot better if I weren't overheating and having to stop for a rest.


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