11-25-17

3. Met-Con
6 Rounds:
50′ Overhead Walking Lunge 95/65lbs
15 Chest to Bar

Time: 12:16
Ub lunges. All c2b were 10-5. Could've done ub but didn't want to have bicep pain for 5 days.

4. Interval 
5 Rounds:
AMRAP 2 Minutes
10 Clean and Jerk
Max Bar Facing Burpees in remaining time
Rest 2:00
C&J Weights:

R0 115/75lbs
R1 135/95lbs
R2 165/115lbs
R3 185/125lbs
R4 205/135lbs

Did 18 burpees first round but tweaked my left rhomboid on one of the cleans. Had to quit on second pull off 135. Adjusted the workout to the following:

4 rounds of 2 minute amrap:
35 second ski erg for cals
Bar facing burpees

15,18
14,18
16,17
16,18

11-23-17

Friends Thanksgiving

Straight through for time:

Angie's house
20 pull ups
20 push ups
20 sit ups
20 squats 95#

Helen's house
400m run
21 kbs 53#
12 pull ups

Fran's house
15 thrusters 95#

Nancy's house
400m run
15 ohs 95#

Kelly's house
400m run
30 box jumps 24"
30 wallball 20#

Time: 15:51

Thrusters 8-7
Ohs 8-7
Could've done then ub but broke to feel better on the runs after.

11-21-17

Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Time: 12:05

First round was 3:00.
Snatch as 10, 5-5, 5-5

Chest congested.

11-19-17

2. Strength
Back Squat
Speed Work
8×3 @ 70%

215

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.

Missed two at 165, hit two at 165, missed 175, hit 165

Conditioning
AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Me, JB, and Ryan
Got 13 thrusters at 135

11-17-17

Oly
Push Press
4×2 @ 90%

205
Very happy, that was my max on testing.

Met-Con
For Time:
100/80 Calorie Row
30 Dball Cleans 150/100lbs

I couldn't do the 150 off the rower so I did 45 reps at 100#.

Time: 12:00

Row in 4:40, 30 at 10:00.

Bitch Work
10 Rounds:
10/7 Calories on Ski-erg
4 Deficit (8/6″) Handstand Push-Ups
Rest :45

1:03 ub
1:05 ub
1:41 2-1-1
1:43 2-2
1:44 2-2
1:45 2-2
2:12 2-1-1
1:50 2-1-1
1:52 2-1-1
2:20 1-1-1-1

11-12-17

2 Steady Rounds:
15 Light Pause Front Squats
15 Ring Dips
30 Calorie Row

2. Strength
Back Squat
Speed Work
8×3 @ 67.5%

205

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
See Clean Deadlift video HERE

Power cleans 215, 225, 225, 225
This is less than last time. I don't have it today. Throat is sore too.

Clean pull 260, 290, 290, 290

Clean deadlift 310, 340, 360, 360

4. Bitch Work 
4 Rounds:
Bike 5/4.5k
Rest 3:00

R1: 7:36
R2: 7:46
R3: 7:50
R4: 7:46

11-10-17

1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups

3. Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs

Time: 7:52
Goal was s2o ub. Did it but was last in WOD.

4. Interval 
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

R1: 5:28
R2: 5:00
R3: 5:28

Dus were terrible on 3rd set.
Kbs fr squats were 10-6-4, then 8-7-5s

2. Oly
Split Jerk
7×2 75-85%

185, 185, 195, 195(1), 195
Tired and form was garbage so I stopped after 5 sets