10-6-17

Strict Press Max
185

Back Squat Max
300 easy. Missed 315 by 1 inch.

Machine Tri
6k assault bike (9:00) faster than last time by 1:40.
3k row (11:44) pace 1:57
3k ski erg (13:20) pace 2:07

Time: 34:05

Beat my time on 8-26-17 by 3:03.

10-5-17

BUY IN: 60/50 CAL AB

THEN..
5 ROUNDS
10 HANG POWER SNATCH (95/65)
200M ROW/SKI ERG
10 BOX JUMPS (24/20)

Time: 12:24

Ub. 2:15 on airdyne (cal counter doesn't work)

Back squat
5x95
5x185
3x235

10-3-17

100 bar facing burpees for time:

Time: 7:39
Unbroken. Felt good and very efficient.

Beat my last time by 2:06. (Did 9:45 on 8-11-17)

3 rft:
30 hang power cleans 95
30 wallball 20
30 Cal row

Time: 15:04

Cleans 20-10, 10s
Wallball 20-10s

10-1-17

2. Strength
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP

135x3 sets, 145x1 set

3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Please See Demo Video HERE

135, 165, 185, 200
Did 1 rep and jerk at 200

Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS

215x4, 225x1, 230x1
Jerked all

4. Bitch Work
Bike 24 Minutes
:90 Minute Fast/Aggressive
2:30 Minutes Steady/Recovery

Total cals 253