7-31-20

Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
1 Power Snatch

135 for 5s

145 for 3s

155 for 1s

Conditioning

21-15-9

Ski cals

T2b

Rest 2min

21-15-9

Row cals

T2b

Rest 2 min

21-15-9

Bike cals

T2b

Every break do 3 burpees

R1: 5:26, 11-10, 8-7, 9

R2: 7:26, 9-7-5, 8-7, 9

R3: 7:55, 9-7-5, 8-5-2, 7-2

Grip

7-30-20

Conditioning
“Overreaction”
15-12-9:
Push Press (115/85)
Box Step-Overs (50/35 to 24″/20″)

.. Directly into:

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

Time: 8:15

Did in garage so didnt have double db. Used single 53# kb for step overs. Obviously that made me faster.

All ub.

7-29-20

Conditioning
“Rest Stop”
5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Squat Cleans (135/95)

5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Squat Cleans (155/105)

5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Squat Cleans (185/135)

Subbed row for runs: 750, 500, 250

Reps were 10, 5, 4. If I pushed couldve had 11, 7, 6

7-27-20

2k row for time

7:05.5

1:46.4

Plan was to go every 250m 1:40, 1:50. Almost hit it. Went last 500m as fast as could.

Conditioning
“Ladybug”
3 Rounds:
1 Round of “Kelly”
1 Round of “Helen”

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

1 Round of “Helen”:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Time: 29:07

Subbed 400m runs for 20 cal rogue bike. I wouldve been faster running. Runs usually take me max 1:45, bikes took 2+.

Wb 20-10. Bj felt worst they have in long time. Row took it out of me. Helen ub.