Saturday, May 14, 2016

5/14/16

Oly complex
3 clean and jerk
3 powersnatch
3 ohs

95, 115, 135

For time:
100-80-60-40-20 DU
10-8-6-4-2 OHS, 135
5-4-3-2-1 Ring MU

Time: 15:13
Broke 3x on 100, 3x on 80, 2x on 60, none rest
Ohs broke on 6 on 10 and 8 set. Rest UB
Subbed 2 pull-ups 2 ring dip per mu rep cuz didn't have height for mu. 

Friday, May 13, 2016

5/13/16

Warm up
15 strict pull ups
30 bb thrusters
30 abmat sit ups
30 hip ext
15 strict pull ups

3x5 back squat 75%
235

Partners assault bike 240 cals in 20 cal sets
9:06 total
70-80rpm

6 min Amrap 
5 UB dips
55

Thursday, May 12, 2016

5/12/16

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)

160

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

130

Filthy Fifty 2.0

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 70#

Walking Lunge, 50 steps

50 T2B

50 Push press, 45 pounds

50 Supermans

50 Wall ball shots, 24 pound ball

50 Burpees

50 Double unders

Time: 25:52

Filthy Fifty 2.0
BJ UB
Jumping pull ups 25,10,10,5
Did 2-pood swings: 25,15,10
T2b: 10,10,5,5,5,5,5,5
PP: 30,20
Supermans: 25,25
24# wb: 15,10,10,15
Burpees all 10s
Dus broke 2x

Tuesday, May 10, 2016

5/10/16

10 min emom
3 tng clean and jerk 135

Then
3 tng CJ build
155
175
190 singles

Met-Con
For Time:
Row 25/20 Calories
50 Kbs 53lbs
Row 25/20 Cal
50 OHS 95lbs
Row 25/20 Cal
50 Push Jerks 95lbs
Row 25/20 Cal

Time: 19:43

Kbs UB
Ohs 10s
Jerks 10s