5-31-19

Walked into the gym and I was already 3 rounds behind on:

6 rounds
20 sec max cal rogue bike
Rest 90 sec

12, 15, 14, 14, 14, 13

Rest 5-7min

5 rounds
20 cal ski
10 clean and jerk 95#

Time: 12:47
All c&j as 5-5.

Box squat 3x10 at 40%
165

5-30-19

Conditioning
"Belly Jelly"
50 GHD SU, 25 Cal Assault Bike, 5 Sandbag Cleans
40 GHD SU, 20 Cal Assault Bike, 4 Sandbag Cleans
30 GHD SU, 15 Cal Assault Bike, 3 Sandbag Cleans
20 GHD SU, 10 Cal Assault Bike, 2 Sandbag Cleans
10 GHD SU, 5 Calorie Assault Bike, 1 Sandbag Clean

Sub 10-8-6-4-2 deadlift 275 for cleans. Changed ghd to 30-25-20-15-10

Time: 15:51

Dl as 5-5, 4-4, 6,4,2

5-28-19

10min z1 airdyne

Into

10min z2 row

2579m, 174 cals, 1:57 pace

5-27-19

Murph

For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Time: 54:47

Mile 7:04
Pull ups as 10s thru 70 then 5s done at 14:35
Push ups as 3-2 done at 31:22
Squats as 20s done at 45:46
Mile in 9:01

5-26-19

Pause power hang clean
4x3 at 40-60%

135,135,165,165

Every 2 min for 12 min
2 reps at 85% jerk 2nd

205

4 rft:

Using double DB 50# for all but bjo
15 deadlift
10 box jump over 24"
12 hang powerclean
10 bjo
9 thrusters
10 bjo

Time: 18:17 ub, transition time long.