Tuesday, October 17, 2017

10-17-17

Snatch
6×3 @ 70-75%

115

Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

145, 155, 165, 165, 165(2)

6 rounds
Row 150m
Rest 1min

27,27,25,25,25,25

Friday, October 13, 2017

10-13-17

2. Strength
Find a 1RM Front Squat

265, missed 275.

3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m

Time: 7:05
Used hex bar with 275 total.

4. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

R1: 16
R2: 10
R3: 6
R4: 6

Total: 38
T2b died: 15, 10-5, 8-7, 5-5-5. The 5, 7 , and 2 of the 5s were singles.

Thursday, October 12, 2017

10-12-17

Squat snatch max
Not a good morning. Missed 165 4x. That's awful.

Push press max
205

50 burpees for time:
2:19

Sunday, October 8, 2017

10-8-17

Deadlift 3RM
385 no prob
Couldn't move 405 passed 1 inch.

Amanda
9-7-5
Squat snatch 135
Muscle ups

Time: 7:02
Snatch all singles, mu ub.

Death by hspu
Walk 5' further every minute until you can't fit it in the minute.

I got 17' in the 20' minute (minute 4).

5k xebex (bike)
8:18 (103 cals)

Friday, October 6, 2017

10-6-17

Strict Press Max
185

Back Squat Max
300 easy. Missed 315 by 1 inch.

Machine Tri
6k assault bike (9:00) faster than last time by 1:40.
3k row (11:44) pace 1:57
3k ski erg (13:20) pace 2:07

Time: 34:05

Beat my time on 8-26-17 by 3:03.

Thursday, October 5, 2017

10-5-17

BUY IN: 60/50 CAL AB

THEN..
5 ROUNDS
10 HANG POWER SNATCH (95/65)
200M ROW/SKI ERG
10 BOX JUMPS (24/20)

Time: 12:24

Ub. 2:15 on airdyne (cal counter doesn't work)

Back squat
5x95
5x185
3x235

Tuesday, October 3, 2017

10-3-17

100 bar facing burpees for time:

Time: 7:39
Unbroken. Felt good and very efficient.

Beat my last time by 2:06. (Did 9:45 on 8-11-17)

3 rft:
30 hang power cleans 95
30 wallball 20
30 Cal row

Time: 15:04

Cleans 20-10, 10s
Wallball 20-10s