9-23-23

3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE

115, 145, 155, 115, 145, 155, 155, 155

3 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
3 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE

155, 185, 205, 155, 185, 205, 205, 205

18 Back Rack Barbell Step Up @ 6/10 RPE
18 Back Rack Barbell Step Up @ 6.5/10 RPE
18 Back Rack Barbell Step Up @ 7/10 RPE
18 Back Rack Barbell Step Up @ 7.5/10 RPE

95, 115, 135, 155

9-22-23 Day 1 Mayhem Burgener Strength

 Coach Burgener's RPE (rate of perceived exertion) scale

RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load

In the hole front squat

4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE

75, 75, 95, 95, 115

5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
8 Strict Press @ 7/10 RPE
8 Strict Press @ 8/10 RPE

115, 135, 145, 155, 165, 115, 125

Mango Habanero

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Time: 13:50

Smooth and steady. Bike was 310 watts average across except for first round at 448 watts and last round at 700 watts.

Gary got me by 0:59 sec. His burpee DL were faster.

Clean shrugs

4x4

135, 155, 175, 195

Snatch grip deadlift

4x4

135, 135, 155, 155

9-20-23

 Partner WOD

300 cal ski

10 yard dbl kb overhead walk 53#

20 yard dbl kb front rack walk 53#

30 yard dbl kb farmers carry 53#

Partner 1 ski while partner 2 goes through 1 set of walks then switch.

Time: 15:13

Partner WOD

20 min amrap

1 lap plate push 45#

12 t2b 

Max sandbag over shoulder 100#

Partner 1 does 1 round of plate push and t2b while partner 2 does max sandbag then switch.

Score is total sandbags.

Score: 113

I did 12, 12, 13, 12, 13, 14, 14

Partner: JB

9-19-23

 15 min alt emom

12 cal row

12 cal bike

12 cal ski

rest 14 min

28 min cap

18-15-12

Powersnatch 135#

Burpee box jump over 24"

then 

1 mile run

Time: 26:29

Mile in 7:58 on air runner.

Snatches all quick singles, YGIG with Agean

Finished first part at 17:48.

9-13-23

 Front squat

4x5

75

95

115

135

Taking it easy today cuz had a slight left groin tweak on the shuttle run in the comp.

18 min cap

8 rounds

1 wall walk plus 10 shoulder taps

30 dus

10 inverted ring rows

time: 16:19

ring rows were tough. Did 5-3-2 last 4 sets. Ub DUs sets 5-8.

15 min cap

5 rounds

250 m row

15 russian kbs 53#

10 burpees

Time: 12:46

9-9 thru 9-10-23 FitFest Competition

 

2nd place male masters with Frank Pesek

9-6-23

 FitFest practice

worm work

dus, bike, hs walk

t2b, worm squats, axle press, burpee over worm, muscle ups

snatch ladder

hit all including 2 tng at 175

9-4-23

 Back sqaut

5x155

4x185

3x205

2x225

1x255

10x175

10x185

For time

7 rounds

7 deadlift 185#

7 hspu

time: 4:59

DL ub. HSPU ub but had to rest on head after 4 on sets 5-7.

10 rounds

2x50 ft shuttle runs

150m ski

time: 12:11

9-2-23

 Team of 2

Partner Jared

0-10 min

50 cal bike buy in

Amrap 

4 clusters 115#

8 ring muscle ups

6 rounds plus clusters

rest 2 min

12-22 min

50 t2b

50 snatch 115#

50 t2b

rest 2min 

24-34 min

3 rounds

50 dbl db walking lunge 50s

20 devils press 50s

10 hspu

JB added 5 min to the 34 and we still only got 24 lunges into 3rd round.

9-3-23

 Teams of 2

YGIG

30 min amrap

15 cal bike

10 v ups

15 wallball 30#

10 v ups

15 cal bike

Partner JB

I did 5 rounds, he was 5 cals from finishing 5 rounds. We won over Amy and Kate by a round.