6-8-21

400m run

20 strict press 115

20 abmats situp

Rest to 5min mark

400m run

50 wallball 20

25 burpees

Rest to 10min mark

400m run

Max thrusters 115 til 15min mark

Score is thrusters

Total: 22

Runs were 1:29, 1:29, 2:04

Press as 10,5,5

Wb as 30,10,10

Burpees hit 13 at 10min

Thrusters as 5,5,5,7 with 20 sec rest each

6-6-21

Deadlift

8x50%

6x60%

4x70%

3x80% x3 sets

I worked the 8,6,4 off a projected 450 max. Ive never hit that, my life PR is 435. Those weights were 225, 275, 315. 

315 felt heavy and is likely 80% of my realistic current max 400-415 so I did that for the 80s.

4 rounds

Every 2:30

Row 500m

Max reps of dl 185, 225, 275, 315

Rest 90sec

15

11

6

3

6-4-21

Emom 12min

Squat Snatch 1 RM pause 2 inch below knee for 2sec before pull

135

145

155

165 miss

165

175 miss

175

185 missed 7x

5 rft

9 hang snatch 95

7 ohs

5 muscle ups

Rest 60sec

Times: 51, 54, 60, 91, 94 (9:50 total)

Mus as 5,5,5 then 3-2, 3-2

Back squat 

5 at 70%

3 at 80%

1 at 90%

10 at 70%

225

255

285

225

9min amrap

21 t2b

50ft hs walk

3 rope climbs

R: 2+16 t2b

T2b were ub, 8-7-6, 7-5-4

Hs walks weren't good. Did first round in 3 min. Had 2min left when I started last set t2b.

6-1-21

Every 2min for 16 min

2 clean lift off + 1 power clean

Build

135

155

185

205

215

225

235, missed clean

Every 2:30 for 15min

20 cal bike

5 hang clean

Start at 60% and build

135

145

155

165

175

185

5-30-21

8min cap

21 g2o 185#

21 ring muscle ups

Time: capped

Hit 15 of 17 attempted mu

Finished lift in 4:10 as singles. That was my best g2o technique ever.

Mu as 7, 5 , 2, miss, 1, miss

Granite Games

12min cap

18-15-12-9-6-3

Dbl DB thrusters 70#

200m run

There is no run after the set of 3 thrusters.

Time: 11:53

I did 50# thrusters.

Did 12-6, 8-4-3 (bitch), 7-5, 6-3, 6, 3

5-28-21

15min to find 1rm power snatch

Hit 185

Missed 195 out front

I think I could've hit it but the guys moved on in weight wo me

Unbroken complex

3 rounds 

12 ohs 95

9 hang snatch 95

60 DUs

Rest 90sec

1:25

1:31

1:27

Back squat

5x70%

3x80%

1x90%

10x70%

215, 240, 270, 215

For time

60 c2b

30 burpee box get over 46"

Time: 7:31

15, 10, 8, 9, 7, 6, 5

5-26-21

35 min cap

27-21-15-9

Row cals

Deadlift 185#

Time: 8:11

When finished, rest to 15:00 mark, then:

5 rounds

400m run

20 push ups

40 air squats

Time: 19:37

Dl as 15-12, 11-10, 8-7, 9

All runs 2min or less

Push ups as 10s until last 2rounds were 10-5-5 and 10-5-3-2

Squats as 40, 20-20, 20-20, 20-10-10, 40