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

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

5-20-20

Clean Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

185 225 225 275 275

Snatch Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

165 165 185 185 215

Conditioning
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Hand Release Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

R: 5, 4+2 pu, 4+3 snatch, 4, 4+1 pu

Skills

3 rounds not for time:

60 ft hs walk

10 supine grip ring rows

20 alt leg glute bridges