Friday, April 20, 2018

4-20-18

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Strength
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

145 across. Missed the 7th rep but hit 2nd try. This was easy.

3. Met-Con
4 Rounds:
25 Pull Ups
25 Unbroken Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90

R1: 1:22
R2: 1:50
R3: 3:55
R4: 5:51
Total: 18:21

All pull ups ub. Ohs ub, ub, 10-10-5, 10-8-7

4. Gymnastics
3 Rounds:
25 Ring Dips for time
Rest :90

R1: 0:54 as 15-10
R2: 1:22 as 10-8-7
R3: 2:01 as 7-5-4-4-3-2

Wednesday, April 18, 2018

4-18-18

10 min amrap
Kb snatch 53#
Change hands as needed.

167
All 10s and 7 to finish.
First 40 ub switch in air in 1:52. 100 at 6:42.

Friday, April 13, 2018

4-13-18

2. Lift
Power Snatch
Touch and Go
5×5

125 for 3 sets, then 135 then 145. No misses.

3. Met-Con
5 Rounds:
21 Thrusters 95/65lbs
3 Legless Rope Climbs
Rest 2:00

R1: 2:36
R2: 3:12
R3: 3:28
R4: 3:58
R5: 3:33

Thrusters as 16-5, 11-10, then 7s.

4. Gymnastics
Push Ups
Accumulate 75 Reps with a 2″ Deficit

7min as 5 every 30 sec

Thursday, April 12, 2018

4-12-18

4 Rounds:
Bike 1k
15 Toes to Bar
15 Kettlebell Swings 70/53lbs

Time: 12:15

Bike computer didn't work so I rode for 1:50 each round. Kbs were Russian. T2b all ub.

Tuesday, April 10, 2018

4-10-18

2. Strength
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%

185 was 75% as 1 every 30 sec to save time.

3. Met-Con
For Time:
Run 800m
30 Deadlift 275/185lbs
30 Ring Dips
30 Box Jump Overs 30/24″
Run 800m

Time: 14:35
Ran outside in 3:19 and 3:55. Dl all 5s in 3:00. Ring dips as 10-7-7-6 in 1:59. Bjo took a short break at 6, 15, and 22 in 2:18.

Friday, April 6, 2018

4-8-18

1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row

2. Lift
Find 3RM Front Squat

245

3. Conditioning
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups

Total reps: 191
I beat Ryan by 1 and Matt by 2

40 ub singles clean and jerk. Did 30 in 2:14.
25 bar muscle ups as 10-8-4-3
35 ohs as 20-3-7-5
32 c2b as 10-8-7-5-2
21 thruster as 10-5-6
36 pull ups as 15-10-5-5-1

4-6-18

1. Warm-up
2 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Lift
Find 1RM Power Clean

235
Stopped there cuz wrist is feeling better and don't want to set it back

3. Conditioning
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

Time: 13:16
Snatch all singles. Missed 6th rep in 3rd set.
Bike at 305 watts on rogue
Wb ub