8-30-19

Work to heavy 5 rep back squat

95, 135, 185, 225, 255

Squat Snatch
4x2 135

3 rounds:

15 cal ski
12 squat clean 115
9 burpee box jump over 30"
6 squat snatch 115
Rest 3 min

R1: 4:23
R2: 4:59
R3: 5:29

8-27-19

5x5 at 90% 5RM

240

4 Rounds:

1k bike
40 air squat
30 push ups
20 pull ups

Time: 21:52

Squats ub
Push ups as 15-8-7, 15-5-5-5, 10-5-3-2-3-2, 7-3-3-2-3-2-3-2-3-2
Pull ups as 20, then 10-10s.

8-25-19

"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Single barbell. Athlete's change weights.

Time: 23:42

Team: me, ryan, laurin

I did 14 reps of DL to save my neck

4 rounds:
10 GHD
Rest 30 sec