6-6-20

Conditioning
“Opposite Day”
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees

Time: 24:44

1st part: 9:47. Snatches in 10s.

2nd part: 14:57. Cleans as 6-4, 6-7-7, 6s.

I thought snatches would be hardest but burpees were worst by far. Way too much time resting.

6-2-20 JMar Bday

Tillman

7 rounds:

7 deadlift 315

200m run

15 pull ups

Rest 45 sec

Time: 20:06

Did 315 for 2 rounds as 7 and 4-3. Then dropped to 275 and did 4-3 across. Dl is weak right now. Havent been training it.

Pull ups ub.

6-1-20

Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat:
3 Sets of 3

115 with index on first outer knurl. Worked to ring finger on it. Missed pinky.

Did 135 with ring finger

Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

135 

Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch

145 155 165

155 165 175 (missed 2x)

165 175 185 (missed only attempt)

George Floyd WOD

25min amrap

Buy in

60 cal assault bike

46 deadlift 95

Amrap

8 powerclean

4 front rack lunge return

6 s2oh

1 round = 18 points

Total: 13+2 lunges, 244

Rested too much.

Ub 2 rounds, then 5-3 cleans ub rest

5-31-20

Strict Gymnastics
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

15min cap

Time: 14:45

Ub except 10 hspu were 4-3-2-1

Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

R: 4 ub

Conditioning
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter back rack bb walk 115

R1: 303

R2: 303

R3: 303

R4: 258

R5: 302

R6: 255

All ub