AMRAP 10
Shoulder taps

66


- Posted using BlogPress from my iPhone

30 PS at 95lb

2:12


- Posted using BlogPress from my iPhone

5 RFT
15 cal row
10 burpees

7:31. Burpees were high jumps. I haven’t done burpees in what feels like a year.


- Posted using BlogPress from my iPhone

25 min jog

7 min of 7sec sprints

3 RFT
30 Cal row
15 TTB
10 DB C&J 50lb

15:54 wow it’s hot out this early


- Posted using BlogPress from my iPhone

Behind-the-Neck Press 3x12 115
Squat 1x20 215
Pull-Overs 1x20 75
1.Bench Press 3x12 190
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 230

5! Power Snatch


- Posted using BlogPress from my iPhone

“DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

21:28 Rxd my P.R. is in September and it’s hot out there right now!



- Posted using BlogPress from my iPhone

Behind-the-Neck Press 3x12 115
Squat 1x20 210
Pull-Overs 1x20 75
1.Bench Press 3x12 185
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 225

3x (500m, 400m, 300m w/ 75sec rest b/t reps and 4min rest b/t sets.

500 2:08, 2:22, 2:37
400 1:36, 1:50, 1:49
300 1:20, 1:26, 1:24


- Posted using BlogPress from my iPhone

20” AMRAP
1 sit up
1 TTB
1 push up

Increase by one after each set of the 3 movements

15 plus 5 sit ups


- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

1-15
Slant board squats
Strict TTB
HS walk attempt

Went unbroken on TTB. Getting better at HS walks


- Posted using BlogPress from my iPhone

3 RFT
Run 400m
Row 500m

12:28


- Posted using BlogPress from my iPhone

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


- Posted using BlogPress from my iPhone

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



- Posted using BlogPress from my iPhone

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


- Posted using BlogPress from my iPhone

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



- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

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

19:27


- Posted using BlogPress from my iPhone

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




- Posted using BlogPress from my iPhone

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

- Posted using BlogPress from my iPhone

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





- Posted using BlogPress from my iPhone