1-9-18

Back squat
5 reps at 90% 5RM
255

14min amrap
18 Cal row
12 slamball 30#
6 box jump 30"

R: 127 cals. 1 calorie into the 8th round. All ub.

1-7-18

3. WOD
For Time:
50 Wallballs 30/20lbs
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wallballs

Time: 17:17

First wb were ub. Bmu 8-6-6. Second wb were 10s. Dus killed me, broke

1-5-18

2. Strength 
Find a new 5RM Back Squat

285

3. Interval 
3 Rounds:
30 Push Ups
10 Deadlift 315/225lbs
30 Chest to Bar
10 Deadlift
Rest 3:00

R1: 3:51
30, 10, 10-10-5-5, 2-2-3-3

R2: 5:40
15-10-5, 5-5, 7-5-5-5-3-2-1-1-1, 4-3-3

R3: 6:14
15-8-4-3, 5-5, 8-7-5-5-5, 4-3-3

All DL were 275.

1-4-18

OLY 
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

135, 135, then all 155.

Was supposed to hit 175. I put it on for the 5th set but it felt too heavy for 6am. I could've done it at noon.

1 round
2min amrap
Wb 25#
1min rest
90sec t2b
1 min rest
1min lateral bar over burpees
1min rest

46, 31, 20

1-2-18

2. Met-Con 
AMRAP 20 Minutes
Row 250m
15 Power Snatch 75/55lbs
15 Chest to Bar

R: 5+2 c2b
All snatch in 5s until last set of 8-7.
C2b went ub then all 10-5 to save my hands. I didn't have grips.

1-1-18

2. Strength
5×5 Back Squat @ 90% 5RM

225, 225, 245, 245, 255

3. OLY 
Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

115

R1: 14
R2: 16
R3: 18
R4:  16 at 120

4. Met-Con 
10 Rounds:
10 Thrusters 95/65lbs
Run 100m
(50m out and back)

Time: 14:58

All ub. I jogged the 100m (down,back,down) and then walked 20m to my bar and picked it up immediately each time.

12-31-17

2. Oly
Squat Clean 4×5 @70-75%
Row 1k (slow/steady) for rest between sets

165 felt awesome with belt

3. WOD
5 Rounds:
1 Pegboard Climb
3 Parallette Handstand Push Ups
25 air squats

Time: 12:50
Parallette with 4, 3, 2, 1, 0 abmats each set. All ub except last set was singles. It hurt to out my head in the bare mat.

Pegboard up to the E and back down.

4. Interval 
EMOM for 15 Minutes:
10 Clean and Jerk 155/105lbs
40 Double Unders
2 Legless Rope Climbs
(Alternate Movements.)

C&j were singles as 8-8-6-6-6
Only frst set dus was ub.
All climbs good