8-3-20

Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatche

75 95 115 135

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

115 125 135 145 155

Completed 145, failed 155.

Conditioning
“Catch & Release”
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Pushups
9 Deadlifts (225/155)

Completed 3 rounds in 2:45, 3:15, and 3:43.

Only got 9 hspu in rounds 4 and 5 as 6-3 and 6-3-1

8-2-20

Hero wod - LUKE

• For Time
• 400 meter Run
• 15 Clean-and-Jerks (155/105 lb)
• 400 meter Run
• 30 Toes-to-Bars
• 400 meter Run
• 45 Wall Ball Shots (20/14 lb)
• 400 meter Run
• 45 Kettlebell Swings (1.5/1 pood)
• 400 meter Run
• 30 Ring Dips
• 400 meter Run
• 15 Weighted Lunge Steps (155/105 lb)
• 400 meter Run

Time: 24:52

I crushed this. I felt great on c&j, quick singles ub. Best bb cycling ive done in years. T2b 15-8-7, wb 25-20, kbs 15s, dips 10 -5-5-5-5, lunges 8 drop and turn 7.

Beat Ben by 1:40 and Mark by 5.

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.

7-24-20

Warm up

3 squat cleans, 3 jerks

75 95 125 135 165 185 (1,1)

Conditioning
“DT” 
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 8:28

This is nearly 1 min faster than my 4-20-20 time of 9:25. I thought I went slower today but was a min faster. If I can cut my set 4 and 5 transitions down Ill be sub 7.

All DL 11-1

Cleans 8-1 thru 3 rounds then 4-4-1

All jerks 6 except round 5 was 3-3

Midline
3 Giant Sets:
15 GHD Sit-Ups
:20s GHD Hold
25 Hip Extensions
:30s Hip Extension Hold
Rest 2:00 between sets