8-6-17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups

R: 5+333m
Ohs 11-10 then 8-7-6s
C2b 11-10

3. Interval
5 Rounds:
15 Deadlift 225/155lbs
15 Toes to Bar
Rest :60

Did 1 round in 2:40 then stopped.

8-4-17

Refer back to MFT #1216

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 23 wb into 30 round
10 reps better than last time. Didn't rest in bj at all.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

95, 115, 135, 145, 155, 165
Very happy

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

4:02, 5:17, 5:56

5-3-2-3-2
5-3-3-2-2
4-3-3-2-1-1-1

8-3-17

1. Warm-up
2 Steady Rounds:
Row 500m
25 Push Press w/ Empty Bar
25 Push Ups

2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs

Time: 9:44
Db snatch ub, then 10-10
Transition time added 1:35 total

3. Interval
For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 115 lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk

Total time: 10:57
Working time was 8:57
Dus ub
C&j all singles

8-1-17

10 RDS
100m run
10 ring push ups
100m run
7 strict pull ups
7 t2b

Time: 26:50

Push ups ub. Pull ups ub thru 6 then 5-2. T2b ub every set except 2 when I did 4-3.

7-30-17

1. Warm-up
3 Steady Rounds:
15 KB Swings 53/35lbs
15 Push Ups

2. Conditioning
3 Rounds:
40/25 Calories on Bike
80′ Handstand Walk
(40′ out 40′ back)
20 Deadlifts 195/135lbs

Time: 23:26

Ub except hs walk. Was poor.

3. Lift
Strict Press
10×3
As Heavy As Possible

135 across. Should've gone 145 for last 3 sets. Happy.

4. Interval
AMRAP 12 Minutes:
Climb the Ladder
1 Power Snatch 165/115lbs
1 Rope Climb
10/8 Calories on Bike
2 Power Snatch
2 Rope Climbs
10/8 Calories on Bike
Etc..

Use the Bike as a recovery pace

Finished 1 snatch of 5 set. Missed 2 reps total, the very first snatch and the second snatch of the 4 set.

I am very happy with that. I haven't attempted a snatch heavier than 155 in months.