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.

5-24-19

6 rounds
0:25 row max cals
1min rest

14,14,15,15,14,14

2 rft:

75 wallball 20
50 cal rogue bike
25 c2b

Time: 20:03
Goal was sub 20. I beat Adam by 1 sec. Caught gim on 2nd bike.

1st round: wb as 40-35, bike at 60 rpm/257 watts in 4:16, c2b as 10-10-5 in 8:52 total.

2nd round: wb as all 10s then 5, bike at 58rpm/237 watts in 4:35, c2b as 10-5-5-5.

5-23-19

Back Squat
5x5 at 72.5%

225

15min amrap

3 rope climbs
6 squat cleans 185
9 box jump overs 30"

R: 4+2 cleans
Cleans were quick singles all the rest was Unbroken. I felt good with my transitions on clean's they were not too long but I could be faster.

5-21-19

Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 135

I modified the snatches to 14 slamball 30# cuz my wrist is tweaked.

R1: 1:58
R2: 1:55
R3: 1:53
R4: 1:52
R5: 1:46