7-2-17

1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
5 Squat Snatch 55

2. Conditioning
AMRAP 12 Minutes
5 Squat Snatch
95lbs
100′ Farmers Carry
Hex bar 205
(50′ out and back)

Snatch weight increases 20/10lbs per round.

Hit 5 at 155 in 6 attempts and got 50' of farmer carry.

3. Lift
Strict Press
10×1
As Heavy As Possible.

135,145,155,165,175, then 165 for 5 sets.

Happy with that, my goal was 165

4. Interval
AMRAP 10 Minutes
10 cals assault bike
20 Wallballs 30#
Rest :40

5 wb into 4th round

6-30-17

Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

Time: 19:08
Finish 5 mu at 2:57. Did 100 squats ub.
Squats 25-25-25 then Mu 5-5 at 6:27
25-25 then 5-3-2-2-2-1 at 11:19
25 then 3 and 2s at 19:08

Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

2 sets each at 115, 125, 135, 145
Missed first hang snatch at 145 and full snatch of 2nd set.

Run
3 rounds
800m run
Rest 3min

R1: 3:14
R2: 3:08
R3: 3:06

6-29-17

6 rounds:
20 kb goblet lunges 53#
10 push press 95#
10 ring rows
20 slamball 30#
Rest 1min

R1: 2:14
R2: 2:06
R3: 2:01
R4: 2:06
R5: 2:13
R6: 2:17

Ub except dropped slamball once on 3rd round that cost me sub 2min. Dropped 2x on 4th set. They were accidental drops, not rests. Ring rows ub thru 3 then 6-4-1, 5-2-1-1-1, 5-2-1-1-1

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

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.