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.