A.M.

Run 1000m
Run 400m
Run 700m
Run 300m
Run 600m
Run 200m

Rest 3” between runs

P.M.

Death by KB

53lb

Starting at 2 EMOM increase by 2 each minute

20 reps completed.

Mobility.


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1-15
Slant board squats
Strict TTB
HS walk attempt

Went unbroken on TTB. Getting better at HS walks


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3 RFT
Run 400m
Row 500m

12:28


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30 snatch high pulls + power snatch
1 HS walk or HS hold after each cycle

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Mobility at this age appears to be more important than work.



6 plus 1 HSPU


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OLY/WOD
1. HS Work
2. OHS 1 RM 225
3. 5! PS failed on 195. Need practice



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1. Clean and Jerk Complex
On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

2. Conditioning
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

15-5-29 cal

Easing back into it with my bad knee


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20 Rep Squat

Workout #1
Behind-the-Neck Press 3x12 115
Squat 1x20 185
Pull-Overs 1x20 75
Bench Press 3x12 160
Bent-over Rows 3x15 135
Stiff-legged Deadlift 1x15 240



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1. Bench Press @ 70,75,80,85% for max reps
1. Upright BarBell Row 6-6-6-6 reps -increasing weight

2. Incline Bench 4 count lower 6-6-6-6 @ 120-130-135-140
2. Incline rear delt raise 10-10-10-10
-increasing weight for both if too easy

3. Single arm barbell Row 3x8
3. Weighted ring dips 3x10
3. Single arm ring row 3x8

WOD:

5 rds
Legless Row 150m
7 CTB pull ups
7 Strict HSPU
7 Pull ups
7 kipping HSPU

20:55 torn hand and hot outside. Good skill work

Skill work: HS work and mobility.


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1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Slant board squats
Toes to bar

19:27


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Set #1 – 3 Reps @ 108#
Set #2 – 3 Reps @ 129#
Set #3 – 3 Reps @ 140#
Set #4 – 2 Reps @ 151#
Set #5 – 2 Reps @ 161#
Set #6 – 2 Reps @ 172#
Sets #7 and Beyond – 1 Repetition

Failed on 205

3x5 DL

Set #1 – 312#
Set #2 – 334#
Set #3 – 356#

4 rds 4 min each

25 slant box squats
15 DL at 185lb
12 Cal legless Row

Last one took 3:31




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Morning
4x20
-Speed Bench
3x15
-DB Bench
-Bent Over Row
3x15
-Pull ups
-Ring Push-ups
-3x10
—3 way raise

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50% week on back squats so I cut these in half

8-6-4 70-75-80%
8-6-4 73-78-83%

Superset:
10 DL 185-205-225
10 slant board squats

Max strict HSPU
21. Less than I thought but I’ve got golfers elbow
Max strict pull ups
14.

AMRAP 18:

12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell G2O 50lb

4 plus 12 Cal





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