7-4-18

1. Warm-up
4 Minute Ski, 4min bike
then
Floss Elbows and Calves

2. Strength
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent

315

3. Strength Accessory
Strict Chest to Bar Pull Ups
5x6
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down

No prob

4. Met-Con
AMRAP 10 Minutes
10 Thrusters 95/65lbs
25′ Handstand Walk

R: 5+7 thrusters. 

Thrusters ub.

5. Bitch Work
3 Rounds:
Ski 500/400m
100 Double Unders

Rest 2:00

R1: 3:48
R2: 3:44
R3: 3:42

7-3-18

2. Strength
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM

190 no misses

3. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down
Heavier than last time

190

4. Met-Con
3 Rounds:
15 Clean and Jerk 135/95lbs
25 Toes to Bar

Time: 11:13

5. Bitch Work
Every 2:00 for 20 Minutes
Run 400m
20 Handstand Push-Ups
Alternate Movements each 2 Minute window

Did 1 400 run in 1:30

7-1-18

2. Strength
Strict Press
10×1
As Heavy As Possible

4 sets at 155, 6 sets at 165

Metcon
Teams of 2 w 25min cap:

3 rounds:
20 t2b
20 burpees
20 powercleans 115

Row 80

2 rounds:
20 t2b
20 burpees
20 powerclean 135

Row 80

1 round:
20 t2b
20 burpees
20 powerclean 155

Time: 23:57
Partner was Mark
T2b were ub 10s. Burpees 5s. Cleans were 10s R1. 5s R2 with last 5 as singles. 5s as all singles R3. Row at 1300 cal/hr

6-29-18

4. Met-Con

For Time:
15 Shoulder to Overhead 165/115lbs
15 Bar Facing Burpees
30/20 Calorie Ski
10 Shoulder to Overhead
10 Bar Facing Burpees
20/15 Calorie Ski
5 Shoulder to Overhead
5 Bar Facing Burpees
10 Calorie Ski

Time: 9:28

S2o as 10 then 5s.

Legs and traps SO sore from yesterday.

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.