6-9-20

Gymnastic Conditioning
AMRAP 7:
1 Strict Handstand Push-up
1 Strict Ring Dip
1 Hand-Release Push-up
2 Strict Handstand Push-ups
2 Strict Ring Dips
2 Hand-Release Push-ups
…
Climb By (1) Rep Each Round

Finished 5 hspu in 6 round. 

Conditioning
“Quarter Zip”
AMRAP 25:
400 Meter Run
2 Rope Climbs (15′)
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols

R: 6+ 200m run.

Happy with it. Very short transitions. All singles in sdhp. I won. Gary was second with 7 pistols into 6th.

Midline
3 Giant Sets:
21 Rower Pike-ups
15 GHD Sit-ups
9 Strict Toes to Bar

Rest 2 Minutes Between Sets

I did 1 set.

6-8-20

Snatch Technique
On the 2:00 x 3 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats

1 Pausing Snatch Balance

95 115 135 then squat snatched 155 165 165

Back Squat
10-Rep Max

225. Felt easier than i thought it would. Tried 245, did 3 then stopped.

Conditioning
“Sweat Sixteen”
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)

R: 4+21 cal

Scaled ohs to 135 and did ub w no misses.

T2b as 15 then 8-7s

6-6-20

Conditioning
“Opposite Day”
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees

Time: 24:44

1st part: 9:47. Snatches in 10s.

2nd part: 14:57. Cleans as 6-4, 6-7-7, 6s.

I thought snatches would be hardest but burpees were worst by far. Way too much time resting.

6-2-20 JMar Bday

Tillman

7 rounds:

7 deadlift 315

200m run

15 pull ups

Rest 45 sec

Time: 20:06

Did 315 for 2 rounds as 7 and 4-3. Then dropped to 275 and did 4-3 across. Dl is weak right now. Havent been training it.

Pull ups ub.

6-1-20

Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat:
3 Sets of 3

115 with index on first outer knurl. Worked to ring finger on it. Missed pinky.

Did 135 with ring finger

Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

135 

Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch

145 155 165

155 165 175 (missed 2x)

165 175 185 (missed only attempt)

George Floyd WOD

25min amrap

Buy in

60 cal assault bike

46 deadlift 95

Amrap

8 powerclean

4 front rack lunge return

6 s2oh

1 round = 18 points

Total: 13+2 lunges, 244

Rested too much.

Ub 2 rounds, then 5-3 cleans ub rest

5-31-20

Strict Gymnastics
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

15min cap

Time: 14:45

Ub except 10 hspu were 4-3-2-1

Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

R: 4 ub

Conditioning
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter back rack bb walk 115

R1: 303

R2: 303

R3: 303

R4: 258

R5: 302

R6: 255

All ub

5-29-20

Box Squats
On the Minute x 10:
2 Box Squats

275 295 315 335 355 375

Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses

135

Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

135 165 185

Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk

3 reps each of 185, 205, 225. Missed all jerks at 225

Conditioning
“eHarmony” 
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 75/55

Time: 14:49

Took minute 12 off 

Sumo ub

Front squat as 16, 14

Hang squat clean as 7, 8, 8, 7

Powersnatch as 6s

Ohs as 3 at end of snatch then 15, 12