9-1-17

1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Kipping Ring Dips
20 Box Step Ups
:60 Wallsit

2. Strength
Back Squat
3×3 @87.5%
Click HERE for some tips on bracing in your squat.

135, 185, 205, 225, 245, 265 all for 3.

Then working sets at 275 w belt.

3. Bitch Work
8 Rounds:
Ski 200m
Rest 2:00

R1: 38.1
R2: 37.5
R3: 37.1
R4: 36.5
R5: 37.0
R6: 37.4
R7: 37.2
R8: 37.8

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Conditioning
AMRAP 20 Minutes
Run 400m
24 Wallballs 20/14lbs
12 Handstand Push-Ups

3+7 wb

Totally gassed out with no sleep and no fuel since 7 am.

8-31-17

4 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders

Time: 21:00
Dl ub
Squats as 40-10-10, then 20s
Dus we're not good. Did one set of 65 to start 3rd set and 61 to start 4th set. Rest were poor.

8-29-17

Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video HERE

95, 95, 115, 115

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.

135, 145, 155 all x2 sets no misses.

15min amrap
300m row
21 ohs 75#

R: 5+6 ohs
All ub. Transition break.

8-27-17

1. Warm-up
Floss Quads
(Just above the knee)
Then
3 Steady Rounds:
15 Light Push Press
Run 200m

2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

2x10 at 95, 115

1 reps at 135, 155, 165 x 4, 175, failed 185

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

135

Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

165

4. Bitch Work
Row 200/150 Calories
:20 Sprint
:40 Slow

Time: 10:19

First 100 in 4:35.