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

WOD:
“Harper”.
Complete as many rounds as possible in 23 minutes of:
9 Chest to Bar Pull-ups
15 Power Cleans (135/95)
21 Air Squats
Run 400m with (45/25) plate

225

3 rds plus 7 PC. Rx'd. RIP.

Not very motivated today after the 10K row


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Row 10k

40:09.

I was probably a few seconds faster but that's all I can recall. Pretty sucky.


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Breaking muscle gymnastic challenge day 1

5 X 3 at .8 Press(155)


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PP wendler week 2

“Big clean complex”: Complete 6 sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

135-165-185f-185f-165f-135


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Option B:
10-9-8-7-6-5-4-3-2-1 Ground-to-Overhead (95/65)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

11:27 Rx'd

All snatches unbroken.

Squat snatch practice

21-15-9
Overhead Squats (115/85)
Pullups
Ring Dips

10:22 Rx'd




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“Option B”
Four rounds for time of:
30 Wallballs (20/14)
20 Kettlebell Swings (55/35)
10 Burpees

17:21 Rx'd


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25-20-15-10-5 (10 min cap)
Double Unders
Toes-to-Bar
*Rest 5 Minutes
2 (15 min cap)
For time:
1000m Row
50 Wallballs (20/14)
10 Pull-ups

I rested 1 min and took the opportunity to practice ttb.

19:47


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Push Press: 75%x5 reps, 85%x3 reps, 95%x1+ reps (Last set is a for max reps).

WOD:
Complete the following for time:
50 Walking Front Rack Lunge (135/95)
50 Toes to Bar
*Kicker = If you break the lunges (Bar leaves the front rack position), immediately perform a 6 over bar burpees. For the toes to bar, if you break (come off the bar), immediately perform a 3 wall walks

15:08 Rx'd

Lunges were in place and weren't the worst part. Looked easier on paper. Toes to bar need work


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Strength:
Back squat: 75%x5 reps, 85%x3 reps, 95%x1+ reps (Last set is a for max reps).

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

18:11 Rx'd I coulda gone harder but my lower back thanks me.


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4x4 split jerk at 80% (195)

Brutal lift. It's all I'm doing tonite cause of the WOD tomorrow.

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

WOD:
“T.U.P.”
Complete 15-12-9-6-3 reps for time of:
Power clean (135/95)
Pull ups
Front squats (135/95)
Pull ups

225 for strength. A P.R. from a year ago. I struggled with it then.

17:57 Rx'd on the WOD. Butterfly pull ups on the WOD only which was a choking point but good practice.


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Strength:
Deadlift: 70%x3 reps, 80%x3 reps, 90%x3+ reps (Last set is a for max reps).

WOD:
Complete 7 Rounds for Time of:
35 Double Unders
1 Squat Clean
*Kickers =
1) You must use the same weight across the board for the cleans. Meaning…Once you declare a weight for the clean, you must stick with it for the entire 7 rounds.
2) If you miss a clean, you do not get a “redo” rep. Move straight into the next round of double unders. Choose wisely!
*Post time and accumulated total weight cleaned for the 7 rounds (I.E.: If you choose 225# for your cleans and make all 7 lifts your total will be 1,575 (225#x 7 successful cleans); however if you miss 1 one rep, then it would be 1,350 (225#x 6 successful cleans).

1350. 8:47 Rx'd


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Lifting only. I had to lecture this morning and needed to get to work early.

4x4 power clean at 80% (195)
6x1 thruster at 90% (198)

Slightly lower than calculated but I'm still feeling my neck injury.


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New year. New programming.

Tonite:

5x3 push press at 80% (185)
6x2 back squat at 85% (275)

10 min AMRAP

5 strict pull ups
5 strict ring dips

8 plus 5 pull ups complete

I'm nursing a neck injury now so that's all I wanted to give today.




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Strength:
Deadlift: 65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is for max reps).

WOD:
Complete 3 Rounds for Time of:
21 Toes to Bar
15 Strict Handstand Push-ups
9 Front Squat (Bodyweight)

17:06 Rx'd. I didn't expect that to go the way it went.


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12-9-6

Squat clean 225
MU

Scaled to 205 after several misses-rep 3

MU on rings

19:32


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Strength:
1RM Snatch

WOD:
Elizabeth
21-15-9 reps of:
Clean 135/93
Ring Dips

165 with a sore/tweaked neck

7:22 Rx'd


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1 RM push press 235

Fran

4:46 Rx'd

Not sure if this is a PR. Partial butterflies at first then kips. Let go off the pull up bar early during RD 15


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Annie

8:29 Rx'd

1 RM BS 315


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