"Diane"

For Time

21-15-9

Deadlift 225/155
HSPU

5:26 Rx'd. That's a 3:22 P.R. from July last year.


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1. Front squat: 3, 2, 1, 1, 1, 1, 1

2. Power snatch+hang snatch: work up to 70% of best power snatch. 1+1 x 5 sets.

3. Power clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 70% of best power clean.

285 FS
135 PS
185 C&J


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Strength:
Strict Press
70% x 3
80% x 3
90% x 3+

WOD:
For time:
21-15-9
Power Snatches (75/55)
Box Jumps (24/20)
Rest 2:00
9-6-3
Strict Pull-Ups
Strict Handstand Push-Ups

Press
135-155-185

9:38 Rx'd


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E2M 8"

225 SC

2. Front squat + jerk: work up t0 85% of best cj. 2 fs + 1 jerk x 4 sets.

215

3. tempo Clean pulls (like snatch pulls yesterday): work up to 80%+ of best clean…. 3 sets x 3 reps.

215

4. Back extensions: 3 x 10 reps use weight. Pause at top 1 sec.


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Strength:
Back Squat
70% x 3
80% x 3
90% x 3+

WOD:
Five sets of:
Against a 2 minute running clock, complete:
3 Hang Cleans (135/95)
6 Shoulder To Overhead
9 Front Squats
Max Rep Burpees
*Rest 2 minutes between rounds; score number of burpees 

87 Rx'd

Skill warm up

Inching closer to a HS hold

12" AMRAP
15 ring rows
20 hollow rocks
20 supermans

4 plus 15 RR

1. Front squat: 3, 2, 1, 1, 1, 1, 1

2. Power snatch+hang snatch: work up to 80% of best power snatch. 1+1 x 5 sets.

3. Power clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 80% of best power clean.

4. Back squat: 2, 1, 1, 1.

FS 285 fail 295
PS 155
C&J 225 fail
BS 295

Technique focus over weight. My knee thanked me.


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HS holds making good progress.

15" AMRAP with a 45lb vest

2 strict pull up s
2 strict k2e
2 strict TTB

16 total

1. 2 POS cleans: floor, mid thigh. Work up to 80% for 5 sets.

2. Front squat + jerk: work up t0 80% of best cj. 2 fs + 1 jerk x 4 sets

30 good mornings with a 45lb bar.




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WOD:
For Time:
Buy In: 400m run
40 Double-Unders
30 Abmat Sit-Ups
15 HSPU
40 Double-Unders
20 Abmat Sit-Ups
10 HSPU
40 Double-Unders
10 Abmat Sit-Ups
5 HSPU
Cash Out: 40 Wall Ball Shots (20/14)

10:05

I pulled something in my neck so I would guess this could be faster.


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

WOD:
For time:
400m Run
9-6-3
Thrusters (155/115)
Strict Pull-Up
400m run

7:16 Rx'd



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Ring Row Lynne

BW 195

151


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Strength:
3 position snatch-mid-heavy for the day
*focus on speed and being smooth

WOD:
EMOM 20:00 (5 sets)
Min 1: 100m Run
Min 2: 5/4 Ring Muscle-Ups
Min 3: 40 Double-Unders
Min 4: 16 Goblet Lunge With KB 70

Finished Rx'd



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HS hold breakthrough today. Good to include attempts in warm ups.

15" AMRAP
1 strict pull up
2 strict k2e
3 strict TTB

17 plus 2 TTB


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Jackie

1000m row
50 thrusters at 45lb
30 pull ups

8:18

Butterfly pulls ups P.R. w butterflies


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"Nate"

20 min AMRAP

2 MU
4 HSPU
8 Kbs 70lb

13 plus 2 HSPU

P.R.


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3 Rounds

8 Strict HSPU

5 Strict MU

5:55 at home. My rings hang lower so it makes it more difficult.


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Strength:
Every 3 Minutes for 9 Minutes (3 Rounds)
1:00 Front Plank
0:30 Left Plank
0:30 Right Plank
0:30 Flutter Kicks
Every time you fall out of position, perform 3 Burpees

WOD:
Three rounds for total reps:
1 Minute Row For Calories
1 Minute Lunges Plate Overhead (45/25)
1 Minute Box Jumps (30/24)
1 Minute Single-Arm KB Snatches (70/53)
1 Minute Sit-Ups
1 Minute rest

No burpees

242 Rx'd


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Strength:
3RM Strict Press

WOD:
Every minute on the minute for 15 minutes:
Min 1: 150m row
Min 2: 10 burpees
Min 3: 15 Russian Kettlebell Swings (70/53)

180 should have done 185-195

WOD Rx'd


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500m row
20 PJ 135
20 c2b butterfly
250 row
15 PJ
15 c2b
125 row
10 PJ
10 c2b

Untimed this and worked on butterfly chest to bar. I got 2 to 3 unbroken so I need more work in this area


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Lynne

BW 195

134 reps P.R.


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L hold practice

I need to work on this every day

10" Max strict pull ups with a 45lb vest

30

I need to do this everyday too

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4x5 press

135-155-155-155

8" AMRAP

5 kipping HSPU
10 butterfly pull ups
30 DUs

4 rds


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2 min for max reps

Strict ctb pull ups
Strict pull ups
Strict k2e
Strict TTB
V-ups
Hollow rocks

15,22,19,13,28,42


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100 DUs
3 rds
15 KB C&J two at 53lb
1 legless rope climb

49 unbroken DUs cash out

I didn't know my time when I finished.

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With a 45lb vest:

6 min max pull ups

8 min AMRAP
5 Ring rows
10 Push ups

30 for pull ups

5 plus 3 push ups


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40-30-20-10

TTB
Push ups

Rest 5"

40-30-20-10
Good mornings 45lb bar
Push ups

29:40 Rx'd



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10" AMRAP

400m run
40 DUs
30 TTB
20 burpees
10 pull ups

DUs weren't feeling it today

TTB were practice

Pull ups butterfly and that was immaculate.

1 plus the run


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21-18-15-12-9-6

With a 20lb vest

Push ups
Pull ups

All strict.

17:42


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Press 5! Stopped at 195

TK

20" AMRAP

8 strict pull ups
8 box jumps 30" (subbed GHD)
12 KB 70lb

Bad knee but 7 rds plus 4 pulls


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20min AMRAP

15 kipping HSPU
15 butterfly pull ups
15 med ball sit ups 20lb

3 plus 10 HSPU



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Lynne +20

BW plus 20lb bench
20lb wt vest for pull ups

64 total

Sick for a week and pretty much did nothing.

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ps + snatch balance no dip+snatch. 5 sets. 1+1+1. no misses!!!

power clean+front squat+clean+jerk: 1+1+1+1 x 5 sets. no misses

back squat: 5 sets x 2 reps…..use about 85%

50 AB MAT SIT UPS USING WEIGHT BEHIND HEAD.

95 for snatch work. Tough enough. I'm sick and have been coughing a lot.

135-165-185-205-225 for Clean work

275 for BS

5lbs for sit ups


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Strength:
Front Squat:
60%x 5 reps,
65%x 5 reps,
70%x 5 reps x 2 sets.

WOD:
Seven rounds for time:
7 Overhead Squats (95/65)
7 Burpees

FS loosely off 300

7:08 WOD


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1. Back squat: 5 sets X 6 reps with 60%m 65%, 70%, 75%, 80%

2. Front squat: 3 sets X 3 reps with 60%, 65% 70%*

3. Overhead squat: 3 sets X 2 reps hold bottom for 3 seconds. Use a medium to heavy weight.

BS based off 330
*FS tomorrow morning so I'll wait
OHS 135-155-185

HS practice.


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Hang Squat Snatch (Work up to a max double for the day)

WOD:
Complete 3 rounds for time of:
400m Run
2 Rope Climbs
10 Thrusters (135/93)
2 Rope Climbs

135 HSS

13:34 WOD.


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Lynne

BW 195

108 not a P.R.


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DT

Rx'd

11:26 P.R.



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Wednesday, 31 August 2016 00:00
Strength:
Front squat:
60%x5 reps,
65%x5 reps,
70%x5 reps x 2 sets.


Option B:
Three rounds for time:
30 Double Unders
15 Thrusters (95/65)
10 Toes To Bar
Cashout: 20 Burpees

FS based off of 300ish

8:56 for WOD Rx'd.


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WOD:
Complete the following for time:
100 Double Unders
75 Wall Ball Shots (20/14)
50 ft. Handstand Walk
25 Hang Power Cleans (135/95)

12:17

Wall balls sucked and I pretty much flopped all the way on the HS walk. Didn't help my ass seized up something awful during the HS walks


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Strength:
1 Hang Power Clean + 1 Power Clean (Work up to a max 1+1 for the day. It is ok to drop the bar and reset after

Option B:
Complete four rounds, each lasting three minutes of:
200m Run
30 Double Unders
10 Pull-Ups
Max Reps Strict Sit-Ups
*Rest one minute before starting the next 3 minute round.

HPC 255 fail PC

B but screwed up and didn't do strict sit ups.


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3x10 BS at 185,210,240

3x3 FS at 240, 210,210

Work on exploding up

4 rds

Every 5"
400m run
20 kbs with Bessie. (58.45lb)
15 hand release push ups

Finished at 18:22


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Strength:
Back Squat:
60%x 10 reps
70%x 8 reps
75%x 6 reps
80%x 4 reps

WOD:
Complete the following for time:
30 Power Clean (135/95)
30 Pull-ups
20 Hang Power Cleans (135/95)
20 Chest To Bar Pull-ups
10 Thrusters (135/95)
10 Bar Muscle-ups

14:37 Rx'd.

Bs off 330


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1 RM press 205. Fail on 210

Press-bar MU Lynne

5 rds for max reps
Strict press at 75% body weight
Bar MU

Press at 145

8,5
7,4
6,3
6,3
6,2

50 total

Really hard on the palms. New rig.



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Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
40 Double Unders
1 Rope Climb

7 plus 200m run plus 1 RC

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Every minute on the minute for 30 minutes (10 rounds), perform the following:
Minute 1: 30 second max effort row (Goal is 150 for men and 120 for women)
Minute 2: 5 Deadlifts + 5 Box Jumps (You choose the weight and height)
Minute 3: Max rep unbroken toes-to-bar

TTB choke.

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Lynne

126. P.R. by one rep

Body wt 195


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Strength:
Bench Press: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

WOD:
Complete as many rounds as possible in 15 minutes of the following:
10m Front Rack Lunge (135/95)
2 Muscle-Ups
*After each round completed, add 2 muscle-ups. For example, rd 2 = 10m + 4 muscle-ups, rd 3= 10m + 6 muscle-ups, etc

295 bench P.R.

5 rds plus 1 mu. 10 lunge steps in lieu of 10m. That WOD sucked.


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Strength:
Deadlift: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

WOD:
Complete the following for time:
2000m Row
*Take the time to mentally prepare for this and earn a 2k time that you are proud to stand behind.

405 DL P.R. I could have tried for more but decided against it.

7:23 for the row


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Complete 3 rounds of:
21 Handstand Push-Ups (4″/2″ Deficit)
15 Deadlifts (225/155)
9 Box Jumps (30/24)
*Rest 60 seconds between rounds.


18:58 Rx'd.


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Back squat: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

For time:
Buy-In: 400m Run
Then 3 Rounds Of: 
12 Thrusters (115/75)
10 Chest-To-Bar Pull-Ups
Cash-Out: 400m Run

315 BS. Stopped there cause of my knee. Not a PR. Probably could have gone higher if I wasn't protecting my knee. Doc appt this Thursday to see what's wrong.

10:02 WOD Rx'd

It's Monday and I felt it. Not to mention the beers I had.

Complete as many rounds as possible in 3 minutes of the following:
5 Deadlifts (225/155)
10 Lateral Burpees Over The Bar
5 Toes-To-Bar
Perform three rounds, resting 2 minutes between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

I lost count but the guy behind me said I did 8 plus 5 DL.


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Bench press: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar Touch Burpees
Unbroken Hang Squat Snatch (135/95)
*If you drop the bar or break on the snatches before you complete the prescribed reps, you must start the entire round over.

Bench based off 285. Did 275 but couldn't do 300

WOD was a DnF. Good snatch practice though. Strung together 3.

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Clean and jerk: 2, 2, 1, 1, 1, 1, 1. rest 2 min between sets. go as you feel.

pausing clean pulls: 4 sets x 6 reps. just like the snatch on monday…pausing 2 sec at these positions: 1″ above floor, 1″below knees, 2 ” above knee, mid thigh (hang), down position, high hang. return and pause the same way.


50 ab mat sit ups using a weight behind the head.

P.R. Squat C&J 255.

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DL 75% x 5 85% x 3 95% x 1+

Ref 400lbs


Option B:
For time:
40 Double Unders
20 Strict Sit-Ups
15 Handstand Push-Ups
40 Double Unders
20 Strict Sit-Ups
10 Handstand Push-Ups
40 Double Unders
20 Strict Sit-Ups
5 Handstand Push-Ups
Then: 25 Burpees


7:12 rxd.



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10 X 3 FS at 83%

Ref 300

Brutal.


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Push press: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete five rounds for time of:
30 Calorie Row
20 Wall Ball Shots (20/14)
15 Toes To Bar

P.R. Push press 245

27:08

Rx'd.

Don't a bull out the gate.


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Strength:
Back squat: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete the following for max reps:
1: Inverse Tabata Shoulder Press (155/105)
*Rest 2 Minutes
2: Inverse Tabata Front Squat (245/165)
*Rest 2 Minutes
3: Inverse Tabata Deadlift (365/275)

BS based off of 330. Failed on the 95%

Fell down to 1 for all tabata sets. No need to risk another injury and it was challenging enough.


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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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Buy-In: 400m Run, Then:
21-15-9
Front Squats (135/95)
*Taken From Ground
Bar Facing Burpees

I'm at globo gym on campus this week (cause I have to drive my injured wife to work). The FS were from a smith machine and regular burpees. 400 was on the indoor track. Not quite a 400.

9:05

I will say the smith is easy on my knees. Still difficult.


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Globo WOD

3 RFT

21 HSPU
15 DL 160lbish
9 BJ 30"

Rest 60 sec between rds

13:23 Rx'd



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Strength:
Push Press: Warm Up Then, 5@75%, 5@80%, 5+@85%
*If you have a legitimate and recent 1 rep max, take the percentages based off 90% of your 1RM. If you are just getting back into the game, go off of 100% of your most recent 1RM.

WOD:
“Regional Event #7″.
Complete The Following For Time:
21 Thrusters (95/65)
3 Rope Climb, Legless
15 Thrusters (95/65)
2 Rope Climb, Legless
9 Thrusters (95/65)
1 Rope Climb, Legless

Subbed press for everything

4:57 for the WOD with strict presses


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30 MUs for time

7:13

Open handed. No false grip.


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Option B:
Four Rounds For Time:
10 Overhead Squats (95/65)
15 Strict Sit-Ups (Hands Behind Head)
30 Double-Unders

Shoulder taps in lieu of OHS

Regular sit-ups

10:06

DL 5-5-5 @ .9 1 rm at 400

.75 .85 .95


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10 sets of 2 barbell row. Increase weight to max

Press: Warm up then:

-75% x 5 reps superset with max rep unbroken bar muscle up

-85% x 3 reps superset with max rep unbroken bar muscle up

-95% x 1+ reps superset with max rep unbroken bar muscle up

*Take percentages off of 90% 1 RM

Work Capacity: Complete 5 rounds for time of:

-30x DUs

-20x push ups

-15x toes to bar


205 on row

5-4-3 bar MU press was off of 200lb

Untimed the metcon cause my phone was in use. Good practice on an empty stomach.



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Location:Abraham Dr,Tuttle,United States

5x5 bench at 225

Inverse tabata DL 365

8 reps

Regular tabata TTB

46

Inverse tabata press 155

11 reps


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7 RFT

7 PS 135
7 ctb pull ups
7 ring dips

17:33 Rx'd



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Strength:

1: Bench press: Warm up then:

-70% x 3 reps

-80% x 3 reps

-90% x 3+ reps

*Take the percentages off of 90% of your 1 RM.

2: 5 rounds, not for time:

-10x 1-arm DB row, 10R/10L (AHAP)

-10x Stiff legged deadlifts (medium weight…between 75-85% 1RM Clean)

Work Capacity: 5 rounds – Complete as many reps as possible in 3 minutes of:

-3x bear complex (135#/95#)

*1 rep = 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press and it is OK to link movements together.

-6x box jump over (24in/20in)

-9x toes to bar

*Rest 60 seconds between each 3 minute AMRAP

Bench was based off of 275 but I didn't have a spotter

Used a 58lb KB for rows and stiff DL was 185. Ouch my back.

I did one RD each 3" for the conditioning. Scaled the box to 20" and just did jumps cause of my knee. It's Friday night and I've had no food. It's been a helluva week for WODs.


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“Annie”
50-40-30-20-10
Double Unders
Sit Ups

7:50 Rx'd.

Had some broken rds of DUs




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WOD:
“Tommy V”
21 Thrusters, (115/75)
12 Rope Climbs (15’)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

I can't do anything with my knee so I substituted strict press for thrusters and did the rope climbs legless.

24:37

RIP, Senior Chief.


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1 rm DL 400

5 DL at 65, 75, and 85% ea

"JT"

12:17 Rx'd

Kipping dips and push ups

P.R.

I need to learn to kip hspu if I'm gonna get any faster.


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Buy In: 400m Run
40 Double-Unders
30 Abmat Sit-Ups
15 Handstand Push-Ups
40 Double-Unders
20 Abmat Sit-Ups
10 Handstand Push-Ups
40 Double-Unders
10 Abmat Sit-Ups
5 Handstand Push-Ups
Cash Out: 25 Burpees

500m row sub for buy in.

11:01 my DUs sucked


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Strength: Clean complex: 7-10 rounds – Every 3 minutes, perform:

-3x hang clean pulls + 1x hang squat clean + 1x split jerk (Work up to a max for the day)

*Do not use straps or put the bar down between reps. If you start to experience bad form, regardless where you are at in the sets, stop going up and move on to portion 2.

2) Push press: Warm up then:

-70% x 3 reps

-80% x 3 reps

-90% x 3+ reps

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-25x double unders

-1x rope climb (15ft)

205 and switched to HPC cause of my knee.

165-185-210 on PP

8 rds on the AMRAP

Subbed 4 fat grip pull ups for rope climb.




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Snatch complex: 10 rounds – Every 2 minutes, perform:

-1x power snatch + 1x hang squat snatch + 1x squat snatch (Work up to a max for the day)

*Does not have to be touch and go, but no longer than 3 seconds between reps.

2) Back squat: Warm up then:

-70% x 3 reps superset with 1x depth jump (30-42″)

-80% x 3 reps superset with 1x depth jump (30-42″)

-90% x 3+ reps superset with 1x depth jump (30-42″)

Snatch was at 135 for my knees sake

Didn't superset depth jumps and used 300lb as my ref.


Work Capacity:

1: 3 rounds – Every 2 minutes complete:

-15x power clean (95#/65#)

-15x pull ups

*Rest 2 minutes between moving onto portion #2.

2: 3 rounds – Every 90 seconds complete:

-10x shoulder to overhead (95#/65#)

-10x chest to bar pull ups

Didn't make time on this but did it for time which was 8" ish and 5" ish.

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Every minute on the minute for 25 minuites (5 sets), perform:
Min 1: 100m Run
Min 2: 12 Pull-Ups Or 6 Chest-To-Bar Pull-Ups
Min 3: 35 Double Unders Or 70 Singles
Min 4: 10 Plyo Push-Ups Off Plate (45/25)
Min 5: 15 Russian Kettlebell Swings (70/53)

Rx'd




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5 rds
500m row
15 1.5 PD KB cleans not touching gnd.
4" ea RD 1 min rest
One round I didn't complete all the KB's

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Strength:

1: Bench press: Warm up then:

-65% x 5 reps

-75% x 5 reps

-85% x 5+ reps

2: 5 rounds – For max reps:

-Max rep strict press (60% body weight)

-Max rep chest to bar pull ups

*Rest as needed between rounds. Score is total number of reps performed.

Work Capacity:

1: 3 rounds – Each for time:

-20x calories on rower

-60 seconds rest

2: 2 rounds – Each for time:

-25x thruster (75#/55#)

-60 seconds rest

3: 1 round – For time:

-30x toes to bar

Bench was off of 275

61 reps for the press and C2B were all strict

Last part I subbed DUs for the cal row and thrusters were 65 lbs due to knee issues

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20" AMRAP

10 strict k2e
30 DU's
10 shoulder taps

70 taps. Didn't follow DUs one round or at least I don't remember it so I only count the taps for conditioning


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10!
TTB
HSPU

9:14

Faster than last time but handstand push-ups were broken




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21-15-9

4" deficit HSPU
Bar MU

22:16


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HS walk practice

50 shoulder taps
10 side to side for max distance
Attempt walks after that

*keep your ass and core tight.


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50 GHD sit ups
75 pull ups
40 GHD sit ups
50 pull ups
20 GHD sit ups
25 pull ups

18:50

Basically butterfly practice.

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With a 20lb vest:

10 RFT
10 strict pull ups
10 strict ring dips
10 ab mat sit ups

36:13 Rx'd

Still no knee work.


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10!
TTB
HSPU

9:25

All strict all unbroken. One TTB had only one foot touch but rom was good for conditioning.

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