5-4-18

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

2. Strength
Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

155
Power 1-6. Missed 6th bit hit 2nd attempt.
Squat 7-12 no misses.

3. Met-Con
5 Rounds:
Assault Air Bike 15/9 Calories
15 Deadlifts
R1 – 225/155lbs
R2 – 255/175lbs
R3 – 275/185lbs
R4 – 295/195lbs
R5 – 315/205lbs
Rest 2:00
*One bar, change weights during rest.

R1: 1:28 ub
R2: 1:30 8-7
R3: 1:56 5s
R4: 2:20 5s
R5: 3:34 3, 1-1-1, 3, 1s

5-3-18

Back Squat
5x2
245

10min row
:30 on
:30 z1

Total: 2689m, 190 cals

5-1-18 pm

Deadlift
5x3 at 62.5%
No bounce

265

5-1-18

4. Gymnastics
EMOM for 10 Minutes
3 Bar Muscle Ups
Max Air Squats in :20
Both movements in same minute

All bmu ub. Squats had 2 sets of 20, one of 21, 19, three 18 and rest 17. Started with 3 straight 17s.

5. Accessory
AMRAP 7 Minutes
7 Double Kettlebell Clean and Push Press
7 Burpees to Target 6″
KB should be Unbroken, choose weight accordingly.

R: 6+2 burpees with 35# in each

Goal was 7 rounds. Real close. Had one long rest that cost me.

4-29-18

2. Lift
Front Squat
3×8 @70%+

165

Push Press
2-2-2-2-2
Build weight over sets

155, 185, 205, 205 (missed 2nd), 195

3. Met-Con
3 Rounds:
8 Sandbag to Shoulder 150/100lbs
15 Burpee Box Jump Overs 30/24″

Time: 8:09

Did 100# Dball for 12 reps each round to be equal to 8 reps at 150. All ub. Fell on one bjo on last set.

4-27-18

2. Lift
Power Snatch
Touch and Go
5×5
(Heavier than last time)

3. Met-Con
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 155/105lbs
12 Ring Dips
Handstand Walk for distance in remaining time
Rest 2:00

4. Gymnastics
For Time
40-30-20-10
Push Ups
Run 400m

Time: 12:12

4-26-18

 Strength
Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%

195
No misses

Conditioning 
AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…

R: 15 squat clean into 18 set.
Cleans ub thru 12 then 8-7, 6-9
Ttb ub thru 9 then halves