5-1-18

4. Gymnastics
EMOM for 10 Minutes
3 Bar Muscle Ups
Max Air Squats in :20
Both movements in same minute

All bmu ub. Squats had 2 sets of 20, one of 21, 19, three 18 and rest 17. Started with 3 straight 17s.

5. Accessory
AMRAP 7 Minutes
7 Double Kettlebell Clean and Push Press
7 Burpees to Target 6″
KB should be Unbroken, choose weight accordingly.

R: 6+2 burpees with 35# in each

Goal was 7 rounds. Real close. Had one long rest that cost me.

4-29-18

2. Lift
Front Squat
3×8 @70%+

165

Push Press
2-2-2-2-2
Build weight over sets

155, 185, 205, 205 (missed 2nd), 195

3. Met-Con
3 Rounds:
8 Sandbag to Shoulder 150/100lbs
15 Burpee Box Jump Overs 30/24″

Time: 8:09

Did 100# Dball for 12 reps each round to be equal to 8 reps at 150. All ub. Fell on one bjo on last set.

4-27-18

2. Lift
Power Snatch
Touch and Go
5×5
(Heavier than last time)

3. Met-Con
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 155/105lbs
12 Ring Dips
Handstand Walk for distance in remaining time
Rest 2:00

4. Gymnastics
For Time
40-30-20-10
Push Ups
Run 400m

Time: 12:12

4-26-18

 Strength
Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%

195
No misses

Conditioning 
AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…

R: 15 squat clean into 18 set.
Cleans ub thru 12 then 8-7, 6-9
Ttb ub thru 9 then halves

4-24-18

Met-Con
21-18-15-12-9-6-3
Power Cleans 95/65lbs
Toes to Bar
Run 200m

Time: 20:55

All cleans ub. T2b all split in half except 6, 3.
Too much rest. Better would be break cleans and go ub t2b.

4-20-18

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Strength
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

145 across. Missed the 7th rep but hit 2nd try. This was easy.

3. Met-Con
4 Rounds:
25 Pull Ups
25 Unbroken Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90

R1: 1:22
R2: 1:50
R3: 3:55
R4: 5:51
Total: 18:21

All pull ups ub. Ohs ub, ub, 10-10-5, 10-8-7

4. Gymnastics
3 Rounds:
25 Ring Dips for time
Rest :90

R1: 0:54 as 15-10
R2: 1:22 as 10-8-7
R3: 2:01 as 7-5-4-4-3-2

4-18-18

10 min amrap
Kb snatch 53#
Change hands as needed.

167
All 10s and 7 to finish.
First 40 ub switch in air in 1:52. 100 at 6:42.