1-17-24

Powerclean and jerk

1 rep each at the following percentages:

55, 60, 65, 70, 65, 70, 65, 70, 75, 80

130

140

155

165

155

165

155

165

175

190

No misses

15 min AMRAP

1-2-3-4-5-6...

Deadlift 185#

HSPU

Rope Climb (these go away after the set of 4)

Bike cals

Wallball 20#

Total: finished 7 of the 9 set of hspu. All unbroken throughout.

1-16-24

 10min alt EMOM

15cal row

21 wallball 20#

Did this 2 weeks ago while sick and finished it. Did it today and crushed it. Was off at 40 seconds every round. Couldve easily done 7 rounds, maybe even 10.

OHS

5x2

95

135

165

185

215

This felt great. Missed getting 215 s2o on first attempt. Then nailed it.

Snatch complex

1 powersnatch + 1 OHS + 1 squat snatch

95

115

135

155

165

Took me 5 attempts to complete 165. I kept missing the squat snatch out front. The powersnatch felt amazing, jumping off the floor.

1-14-24

 Warm up

3 rounds

5 Single Leg KB RDL 

3 TGU each arm

5 GHD side raises each side

First round used 53# then used 70# for second 2 rounds.

Deadlift

Build to heavy set of 3

95

135

185

235

265

295

315

Partner

YGIG

Partner 1

10 Landmine 180s with 15#

20m handstand walk

10 half kneeling landmine shoulder press each arm, 15#

Partner 2

Zone 2 bike while partner 1 goes

Total cals: 176 (34, 41, 35, 31, 35)

I had a good handstand walk day for me. Each round took only 4 attempts. I was steady hitting 5-7m per attempt.