6-28-18

4. Met-Con
For Time:
100 Wallballs 20/14lbs
3k on Rogue Bike
100 Wallballs

Time: 14:34

First 100 as 20s thru 80 then 10-10 in 4:01. Second 100 as 10s in 5:13. Bike in 5:07.

5. Bitch Work
6 Rounds:
Run 200m
15 Bar Facing Burpees
Rest 2:00

Time: 13:41

I did it ub because i didnt see the rest.

6-26-18

Strength
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Mins between sets

185

Bitch Work
AMRAP 10 Minutes
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(Start over, no rest)

R: 2+79

6-24-18

1. Warm-up
4 Rounds:
10 Calories on Bike
10 Push Ups

4:39 ub

2. Strength
Bench Press
5×5 @ 80%+ 2RM

Did db incline on ball with 70 each hand

3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 2″ plates and lower chest between them to the floor

Ub

4. Met-Con
5 Rounds:
8 Sandbag to Shoulder 150/100lbs
100′ Sandbag Carry
15 Dumbbell Push Press 70/50s

Time: 15:45

Did girl weights. Pp as 10-5, 8-5-2, 5s, 7-4-4, 6-4-3-2.

6-22-18

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

20-20 ohs

2. Strength
Power Snatch
7×4 Touch and Go
70%+

135 for 3 sets, 155 for 2 sets, 135 for 2 sets.

3. Strength Accessory
Overhead Squats
7×3 70-80%
3 Second Pause in the bottom each rep

155

4. Met-Con
5 Rounds:
5 Squat Clean Thrusters 205/135lbs
4 Rope Climbs
20 GHD Sit Ups

Time: 22:44

I did 135 and shoukdve done 155 in hindsight.
Ghd were 20, 20, 10-5-5, 5s.

6-21-18

4. Met-Con
AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Power Snatch 145/110lbs
2/2 3/3 4/4 etc…

R: 1 snatch into the 7 set.

I missed 2 snatches, the first rep on set 5 and the 2nd rep on set 6.

All MU UB until set 7 as 4-3.

5. Bitch Work
For Time:
Ski 1k
100′ Handstand Walk
Rest :60
Ski 750m
75′ Handstand Walk
Rest :60
Ski 500m
50′ Handstand Walk
Rest :60
Ski 250m
25′ Handstand Walk

I finished the 75' hs walk at 15:12.  Fell 3 feet short at 14:59.  Walks weren't great today, my best one was 22 feet at the buzzer.

Ski was 1:58 pace.

6-19-18

2. Strength
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60

155

4. Met-Con
21-15-9
Power Cleans 155/105lbs
Box Jump Overs 24/20″
Chest to Bar Pull Ups

Time: 9:58
Clean sets we're divided by 3. Bjo ub. C2b were 11-10, 9-6, 9.

6-17-18

2. Strength
Find 2RM Bench Press

245

3. Conditioning
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Time: 7:30 ub

4. Conditioning #2
3 Rounds:
40/25 Calories on AAB
20 Bar Facing Burpees

Time: 15:25