Tuesday, June 27, 2017

6-27-17

For time:
Run 1 mile
18-15-12
Front squat 165
C2b

Time: 19:15
Mile in 7:32
Squats 6-6-6, 6-5-4, 6-4-2
Wanted to go 6-6 on last set.
C2b ub

Sunday, June 25, 2017

6-25-17

1. Warm-up
4 Rounds:
10 Calories on Bike
10 Hang Snatch 75/55lbs

2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs

R: 9+8 bj over
2 missed pistols rest ub. 5 rounds in first 9:53.

3. Interval
AMRAP 12 Minutes
8 Dumbbell Snatch 70/55lbs
10 Toes to Bar

Rest :30

R: 5+6 db snatch
T2b all ub

4. 7x3 tng high hang squat clean

135x3, 165x2, 185x2

First set of 185 was 2-1.

Friday, June 23, 2017

6-23-17

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

Ub

2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups

Time: 17:51

50 ub pull ups in 0:59.
In from 400 at 2:57
Thrusters at 11-10
800 wanted to walk
Thrusters 7-7-7
Run want to walk
Pull ups as 12-10-10-9-9.

3. Lift
Power Snatch
7×3 Touch and Go
70%+

95, 105, 115, 125, 130, 135, 140
No misses

Thursday, June 22, 2017

6-22-17

Sumo deadlift
5x135
5x225
5x275
5x305
2x325 (last plate fell off both reps so I stopped)

27-21-15-9
Burpee to 12" target
Kbs 70#

Time: 12:27

Too much rest.
Kbs 17-10, 11-10, then bitched out and did 10-5 should've done 15 ub. Then 9.

27 burpees ub then broke as needed, usually in 1/3 set.

Tuesday, June 20, 2017

6-20-17

Box squat
10x2 fast
50-60%
155

For time:
18-15-12-9-6-3
T25
Bar facing burpee
Ohs 135

Time: 21:17
Did 3 ohs at 135 and had to drop to 115.
Did 3-7-5-3, 8-7, 8-4, 9, 2-4, 3 (after failing 2x).

Fails on 3 set cost me a sub 20 time. Terrible.

Friday, June 16, 2017

6-16-17

1. Warm-up
1 Steady Round:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 13 wb into 30.
Ub thru 20 round. 25 wb as 13-6-6, then 10-3

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

135. I'm so far from what I once was...

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

R1: 3:34 as 6-4-3-1-1

R2: 4:44

R3: 5:14

Thursday, June 15, 2017

6-15-17

24min amrap
10 goblet squats 35#
10 slamball 25#
10 kbs 70#
10 wallball 24#
400m run

R: 100m from finishing 6.

All ub. Run slowed.