5-29-20

Box Squats
On the Minute x 10:
2 Box Squats

275 295 315 335 355 375

Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses

135

Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

135 165 185

Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk

3 reps each of 185, 205, 225. Missed all jerks at 225

Conditioning
“eHarmony” 
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 75/55

Time: 14:49

Took minute 12 off 

Sumo ub

Front squat as 16, 14

Hang squat clean as 7, 8, 8, 7

Powersnatch as 6s

Ohs as 3 at end of snatch then 15, 12

5-26-20

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

12 4 4 3 4 3 5

35 total

Conditioning
“Flex Seal”
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s

Time: 16:59

My hs walks were awful today. Broke at least 3x every time

5-24-20 Murph

Murph at Northlake West

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Time: 56:32

Mile in 8:16

Pull ups in 10s in 6:12 (14:26)

Push ups as 5s done at 31:58

Squats as 30s in 15-15s done at 46:32

Mile in 10:00

Rest 20min

Mile jog

9:35