5 KB Thrusters
100m run
10 KB Thrusters
200m run
15 KB Thrusters
400m run
15 KB Thrusters
200m run
10 KB Thrusters
100m run
5 KB Thrusters

53/35 each arm

10:21 Rxd


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120 horizontal ring rows
120 ring dips

25:08


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Squat Clean: 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees with a 6” target

93. I could've gotten over 100 if I worked harder.


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Death by power clean 15" @135

11 min


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3 rounds for time:
30 second L-sit
15 Calorie Row
30 second pull-up hold at top
15 Calorie Row
30 second superman hold
15 Calorie Row
30 second handstand hold
15 Calorie Row

* accumulate 30 seconds total of each static hold before moving onto the row.

23:38


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"Karen 2.0"

150 WB 20lb
Every time you rest perform the same number of burpees

22:31 Rxd


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Strength:
Front Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-Ups

4:51 Rxd P.R.


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20 min EMOM
First minute:
30 Double-Unders
Second minute:
10 Alternating KB Snatch 53/35

Rinse and repeat

Finished


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"Griff"
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

14:38


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Angie

100 pull ups
100 push ups
100 sit ups
100 squats

19:58 Rxd. Butterfly pull ups

P.R.

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5 RFT

40 DUs
30 KBs 1.5/1.0
20 Box jumps 24"/20"
10 pull ups

25:45 Rxd.


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AMRAP 20"

Run 100m
10m handstand walk (33 feet)
10 squats
10 TTB

5 rds plus 20 feet


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Row 2000m
EMOM 5 burpees
-no burpees until minute 1 is complete on rower

11:41


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Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by "No-Thank-you"*
** Rest 3 Minutes **
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by Hand Stand Push-Up

*"No-Thank-You":
- 1 Pull-Up
- 1 Knee to Elbow
- 1 Toes to Bar

DL to 385

Got thru 6 min of No Thank you's and all rds of HSPU


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DB Lynne

101 reps 65lb DB


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WOD

2 Strict pull ups
2 Front squat 185/135
50 DUs

4 Strict pull ups
4 Front squat 185/135
40 DUs

6 Strict pull ups
6 Front squat 185/135
30 DUs

8 Strict pull ups
8 Front squat 185/135
20 DUs

10 Strict pull ups
10 Front squat 185/135
10 DUs

8:39 Rxd



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WOD:
Every 3 minutes for FOUR rounds:
400m Run or Row 500m
Max rep burpees in the remaining time in the 3 minute block
*Rest 1 minute between rounds

Run

71 burpees

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5 RFT

12' HS walk
15 TTB
30 DUs


14:24

Previous 16:15

All HS walks broken. Sped up DUs and that helped

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Press 5! Failed at 205

5 RFT

12' HS walk
15 TTB
30 DUs

16:15

Put together 3 things I suck at and this is what you get. Good practice.


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WOD:

25 minute time cap

25 Double-Unders
10 Power Clean 135/95 - 95/65
10 Pull-ups

25 Double-Unders
9 Power Clean 135/95 - 95/65
9 Pull-ups

25 Double-Unders
8 Power Clean 135/95 - 95/65
8 Pull-ups

25 Double-Unders
7 Power Clean 135/95 - 95/65
7 Pull-ups

25 Double-Unders
6 Power Clean 135/95 - 95/65
6 Pull-ups

25 Double-Unders
5 Power Clean 135/95 - 95/65
5 Pull-ups

25 Double-Unders
4 Power Clean 135/95 - 95/65
4 Pull-ups

25 Double-Unders
3 Power Clean 135/95 - 95/65
3 Pull-ups

25 Double-Unders
2 Power Clean 135/95 - 95/65
2 Pull-ups

25 Double-Unders
1 Power Clean 135/95 - 95/65
1 Pull-ups

16:59 Rxd

Sick right now but the doubles got me


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20 min AMRAP

5 TTB
10 push ups
15 squats

16 plus 10 squats


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15-12-9

OHS 135
TTB

5:30 Rxd

Like a bomb goin off


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Strength:
Back Squat 6x1 @ 90%

WOD:
Every minute on the minute for 20 minutes complete:
Even Minutes: Max rep Double Unders
Odd Minutes: Max Calories Row

517


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WOD:
"Jorge"
For time:
30 GHD Sit-ups
15 Squat Cleans (155/105)
24 GHD Sit-ups
12 Squat Cleans
18 GHD Sit-ups
9 Squat Cleans
12 GHD Sit-ups
6 Squat Cleans
6 GHD Sit-ups
3 Squat Cleans

Subbed TTB for GHD cause I did it at home.

21:16


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Strength:
Overhead Squats 5x3 @ 80%

WOD:
3 Rounds
800m Run
10 Front Squat (135/95)

13:56 Rxd


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WOD:

"Gymnasty"
10 Muscle Ups
20 Handstand Push-ups
30 Toes to Bar
40 Squats
50 Box Jumps (24/20)
40 Squats
30 Toes to Bar
20 Handstand Push-ups
10 Muscle Ups
*40 minute time cap

19:25 Rxd


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Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

19:35 Rxd

DUs kicked my ass

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

7:38 Rxd

Broken DUs in 20 and 10. Not a P.R. 7:31 is my fastest


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"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

3:44 Rxd P.R.
Butterfly's


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WOD:
4 Rounds
400m Run or 500m Row
50 Double Unders

Run 12:15. Need du practice


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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

91 butterfly


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21-15-9

Calorie row
HSPU
DL @ BW

7:26




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KB Lynne

53lb KBs

158 reps


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Strength:
Squat Clean 6x2 at 85%

WOD:
21-15-9
Ring Dips
KB Swings (70/55)
Walking Lunges with kettlbell in front rack position (sub plate if KB weight for swings is limiting)

7:30 Rxd kipping dips.


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10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
Overhead Squat (95/65)
*Run 100m after each set

I used a 24" box at home and 100m was estimated.

16:13. Could have gone a little harder but it's a risk for my bad knee. It was really just a test for my class tomorrow.


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Strength:
Front Squat 5x3 at 80%

WOD:
5 Rounds
15 Power Clean (95/65)
25 Double-unders

245

9:02 Rxd


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1 rm DL


WOD:

"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

405 DL

22 rds plus 2 push ups. P.R.

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Push press 5!

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

I used two 53lb KBs

Got thru 16 MU

Went on to finish for 19:53 Rxd



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WOD:
3 Rounds
20 Wall Ball Shots (20/14)
20 Kettlebell Swings (55/35)
5 Thrusters (185/135)
Hold 1 Minute Handstand Between Rounds

20:54 Rxd. I went easy on my knee

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15" AMRAP
16 foot walk walk
10 TTB

6 RDS plus 6 TTB



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Strength:
Push Press - 1RM

WOD:
Four rounds for time:
15 Deadlifts (155/105)
15 TTB
30 Sit-ups

245 PP

14:14 Rxd


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Push press 5! Failed at 195

WOD:
On a 25-minute clock
1 Mile Run
Then perform as many rounds as possible of:
11 Chest-to-Bar Pull-ups
7 TTB
7 Push Press (155/105)

4 rds plus 2 pull-ups Rxd

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Cindy

21 rds plus 2 push ups Rxd.

P.R.


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Strength:
Bench Press: Warm up, then: 5@75%, 3@85%, 1+@95%x (Last set is a for max reps).

WOD:
4 rounds for time of:
800m Run
15 Overhead Sqauts (75/55)
15 Sumo Deadlift High Pulls (75/55)
*Time Cap

22:58 Rxd



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KB Lynne 1.5 pood

114 reps

Strict pull ups


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Strength:
Deadlift: 3@70%, 3@80%, 3+@90% (Last set is a for max reps).

WOD:
Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
15 Burpees
1 Rope Climb
40 Sit-ups

I tweaked my back so I didn't do the deadlifts. Four rounds on the WOD RX


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21-15-9
Overhead Squat 135/95
Box Jump Over 24/20
Kettlebell Swing 1.5/1

11:10 Rxd

Not as good as I could have done


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"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Press (45/35)
50 Back Extensions (Sub Good Mornings (45/35) or Supermans)
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

24:08 P.R. Rxd.


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Strength:
2 Power Cleans + 1 Squat Clean (heavy for the day)

WOD:
4 Rounds
7 Handstand Push-ups
14 Box Jumps (30/24)
21 Air Squats
28 Sit-ups
400m Run

20:17 Rxd


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30 muscle ups

No false grip

7:33


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Strength:
Deadlift: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (135/95)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

Used two 53lb KBs instead and regular burpees. Goal was to be consistent at burpees.

18:33

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"Karen"

150 WB shots

8:21 Rxd. P.R.


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Strength:
Push press: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
21-15-9
Overhead Squat (135/95)
Box Jump (24/20)
Kettlebell Swing (2/1.5)
Push-Ups
Sit-Ups

Skipped push press.

My back was giving me fits so I decided to scale the weight to women's weight.

11:11


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Strength (Deload week):
Back squat: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10 rounds (20 minutes)
Every minute on the minute complete:
Even minutes: 10 Thrusters (95/65)
Odd minutes: 12 Burpees
*Kicker = After every 2 rounds (4 minutes), the reps on the thruster will decrease by 2, but the weight will increase. Rx is as follows:
Round 1-2 = 10 reps (95/65),
3-4 = 8 reps (115/75),
5-6 = 6 reps (135/95),
7-8 = 4 reps (155/105),
9-10 = 2 reps (185/125)

I didn't finish all the Burpee's at the last few rounds.


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Strength:
Deadlift: Warm up, then:
5@75%,
3@85%,
1+@95%
(Last set is for max reps).

WOD:
50 Box Jumps (24/20)
25 Chest-to-Bar Pull-ups
50 Kettlebell Swings (55/35)
25 Front Squats (95/65)
50 Walking Lunge Steps
25 Push Press (95/65)
50 Knees-to-Elbows
25 Burpees
50 Wall Ball Shots (20/14)

I worked from the bottom up.

26:30 Rxd. Too much resting


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WOD:
Complete 5 rounds for time of:
100m Sprint
10 Deadlifts (275/205)
100m Sprint
10 Alternating Pistols

12:44

DL at 225.

Again I focused on technique and form I think there needs to be a rule written for somebody with my lower back problems and damage from the military to stick at no more than 225 for high rep deadlifts.

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Strength:
1 Hang Clean + 1 Clean (Start at a moderate weight and work up to a max 1+1 for the day)

WOD:
Complete 15-12-9-6-3 reps for time of:
Power Clean (135/95)
Burpees
Front Squats (135/95)
Burpees

225

16:56 Rxd

I really focused on my technique improvement tips that I learned this weekend from my certificate class attendance.


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C&J 1 RM

WOD:
Complete 50-40-30-20-10 reps of:
Wall Ball Shots (20/14)
Russian Kettlebell Swings (55/35)

255 ugly

14:52 Rxd. Wall balls are my Achilles' heel.


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HS hold practice.

Death by KB Thruster

15" cap
Start at one on failure.

Failed after 10 on minute 11.




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Strength:
Back Squat: Warm up, then:
3@70%,
3@80%,
3+@90% (Last set is a for max reps).

WOD:
5 rounds, each lasting 3 minutes Complete as many rounds as possible of:
3 Ground To Overhead (155/115)
6 Ring Dips
9 Chest-To-Bar Pull-Ups
*Rest 1 Minute Between each 3 minute round.

Pick up where you left off.

9 plus 3 G2O

Rxd.


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Strength:
Bench Press:
Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
Complete as many rounds as possible in 20 minutes of:
400m Run
10 Front Squats, (185/135)
20 GHD Sit-ups

3 rds plus 10 FS. Finished the fourth round.


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Strength:
Push Press: Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
In 12 minutes, complete the following for max reps:
1 Mile Run
Max Rep Two Arm Kettlebell Thrusters (2x53/2x35)
*Set the clock for 12 minutes. At 3-2-1-“GO”, perform a 1 mile run. When you return to the gym, with the time remaining on the clock, complete as many KB Thrusters as you can.

235 base for PP

7:00 mile/31 thrusters Rxd

Good WOD. It was hard to dig deep early morning on those thrusters.


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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

22:02 Rxd. Butterfly pull ups

P.R.


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"Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

9:55 Rxd.

It's ridiculously 22°. P.R. for F5 Mustang. But I think the cold was definitely a factor.

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WOD:
Nancy
5 rounds:
400m Run
15 Overhead Squats (95/63)

15:26 Rxd P.R.




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4 RFT
400m-ish run
50 squats

13:47

400m may be longer. Great knee therapy.


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WOD:
Complete 5 rounds for time of:
5 Hang Power Snatch (165/115)
5 Pull-Ups
5 Chest To Bar Pull-Ups
5 Bar Muscle Ups

20:00. Rxd. Bloody hands.


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Strength:
Clean and Jerk: Work up to a 1+1 max for the day

WOD:
“Matt 16″. Complete the following for time:
3 Rounds of:
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)

I had to split this up because I ran out of time in the morning but total time was about 40 minutes actually less than 40 minutes

Played it smart because it's stupid to hurt yourself


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Strength:
Push Press – Work up to a 2 rep max for the day

WOD:
5 rounds for time of:
20 Strict Ring Dips
14 Thrusters (135/95)

225

27:07 Rx'd

There may be faster times written on the board but I doubt anybody can say they went to full lock out on the strict ring dips

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Strength:
Back Squat: Work up to a 2 rep max for the day.

WOD:
Complete as many rounds as possible in 12 minutes of:
10 Ground-to-Overhead (95/65)
10 Pull-ups
40 Double Unders (sub 120 Singles)

4 plus 3 pull ups.

I anticipated quite a few more rounds but my foot having something broken and it impaired the double unders


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Strength:
3 Muscle Cleans (Work up to a max triple for the day

WOD:
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Box Jumps (24/20)
50 Kettlebell Swings (55/35)
50 Air Squats
50 Burpees

19:10 subbed butterfly pull ups for jumping.


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21-15-9

TTB
Wall balls 20lb

4:11

From here on out I'm training and conditioning not competing


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WOD:
Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (55/35)
20 Burpees

10:50 Rx'd

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Strength:
Squat Clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
8 Rounds (24 minutes)
Every minute on the minute perform:
Minute 1: 10 Toes To Bar
Minute 2: 20 Kettlebell Swings (53/35)
Minute 3: 100m Sprint

2 pood KB at 15 reps

Fell apart at round 16 didn't complete all the kettle bell swings's after that


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Double Fran

75lb bar

4:26 then 12:28.


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Strength:
Back Squat: Work up to a 3 RM.
Then 3 reps @ 95% of 3RM,
3 reps @ 90% of 3RM.

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (95/65)
Box Jump (24/20)
2x Sit-ups

11:54 Rx'd.

I really just played with the back squat to see how things went


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Strength:
Squat Clean: 1 RM


WOD:
21-15-9
Hang Power Clean (115/85)
Front Squat
Burpee Over Bar

260 P.R.

9:18 Rx'd

I started with bar facing by mistake someone will be faster




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Strength:
Strict Press
70% x 3
80% x 3
90% x 3+
Superset with 10-15 band pull-aparts (use thin bands)

WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (bodyweight)
Strict HSPU
One time cashout: 100 double-unders

8:15 Rx'd

205 strict press


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Snatch balance
Sn PP
OHS
Sn pulls

Outta time tonite.


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Back Squat
70% x 3
80% x 3
90% x 3+
Superset with 90 second Chinese plank

WOD:
For time:
600m Run
21 Burpees
21 Toes-To-Bar
400m Run
15 Burpees
15 Toes-To-Bar
200m Run
9 Burpees
9 Toes-To-Bar

225-275-315 x 1

11:57 Rx'd



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Bench 5x5 at 80%

235. About the right amount for a 5x5.

No Lynne today. I'm just not feeling it. Mom and Dad left today and sometimes I wish I was closer. Its better than living in Louisiana but I still wish I could see them and everyone more often. Maybe in a few years I can get closer. We'll see.


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Strength:
Deadlift
*add 10# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x10 Supermans

WOD:
Four rounds for time:
200m run or 250m row
20 Wall Ball Shots (20/14)
20 American Kettlebell Swings (53/35)

Based off 415!DL

12:38 WOD Rx'd

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"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball,
10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

267. Rx'd. No recent past scores to compare it to. Also I used a 24" box.


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Strength:
Strict Press
*add 5# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x10 bent-over barbell rows

WOD:
Complete as many rounds as possible in 9 minutes of:
3 Power Cleans (185/135)
6 Handstand Push-Ups
9 Box Jumps (30/24

SP off of 210

6 rds plus 3 cleans Rx'd.



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front squat: 10 sets of 3 at 80%

back squat: 3 sets of 2 at 78%

overhead squat: 5 sets of singles….moving up in weight each set to a med to heavy single on last set.


240 FS and BS

225 OHS

Knee therapy

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4 rds

5" ea

15 butterfly ctb
15 clapping push ups
Max cal row
1 min rest

79 cal

Good butterfly chest to bar practice


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Strength:
Back Squat
*add 10# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x12 Glute Hip Bridges

WOD:
Creeper Chipper – The Fittest on the Valley Event 3
For time:
6 Overhead Lunges (115/75)
9 Burpee Box Jumps (24/20)
12 American Kettlebell Swings (53/35)
15 Toes-To-Bar
18 Wall Ball Shots (20/14)
15 Toes-To-Bar
12 American Kettlebell Swings (53/35)
9 Burpee Box Jumps (24/20)
6 Overhead Lunges (115/75)

6:47 Rx'd. Met pukie for the first time today. That's right after nine years.


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Cindy

19 plus 1 pull up.

Not a P.R. but hopefully good for my bad knee.


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Strength:
Deadlift – DELOAD WEEK
40% x 5
50% x 5
60% x 5

WOD:
For time:
60 Air Squats
15 Toes To Bar
10 Box Jumps (24/20)
40 Air Squats
15 Toes To Bar
10 Box Jumps (24/20)
20 Air Squats
15 Toes To Bar
10 Box Jumps

7:08 Rx'd

Last set of TTB broken at 8.


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Skill:
Double Under practice or make 3 attempts to achieve max consecutive reps.

WOD:
3 Minutes: Max reps C2B butterfly
2 Minutes Rest
3 Minutes: Max reps of push-ups
2 Minutes Rest
3 Minutes: Max reps of row for calories
2 Minutes Rest
3 Minutes: Max reps of v-ups
2 Minutes Rest
3 Minutes Max reps back ext
*Score total reps

244 and awful

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front squat: 10 sets of 3 at 78%
back squat: 3 sets of 3 at 75%

235 for all




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5x3 snatch balance

135

snatch push press: 5, 4, 3, 2, 1,

135,145,155,166,175

snatch pulls: get acceleration on bar: 3 sets x 3 reps….start at 90%, 95%, 100%

good mornings 30

sit ups using weight behind head: 50 total reps.

Good practice.

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Strength:
Back Squat DELOAD
40% x 5
50% x 5
60% x 5

WOD:
Four rounds for time:
5 Muscle-Ups
10 Front Squats (135/95)
30 Double-Unders


8:56 Rx'd

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"Helen"

9:48 P.R.

1.67 pood KB

I think the run was more than 400m but it's still a P.R.


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5 RFT

400m run
Max rep pull ups

100 total-all butterfly


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Strength:
Every 2 minutes for 10 minutes, complete:

2 Snatch Balance @155

WOD:
3 Rounds with 1 minute of rest between each round of:
3 Minute AMRAP
10 Wall Ball Shots (20/14)
15 American Kettlebell Swings (70/53
30 Double-Unders
*Pick up subsequent rounds where you leave off. Record rounds and reps.

5 plus some kbs. Subbed therapeutic squats for WB. KB was Ol' Bessie.

I used a different jump rope which fucked up my DUs. I need to shorten it. Also when snatch balancing-don't nail your C7 with the bar. Ouch!

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"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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