7-13-18

1. Warm-up
Move Steady Through
30 GHD Sit Ups
40 Light Hang Power Snatch
50 Calories on AAB

Did this backward

4. Met-Con
Every 2:00 for 12:00
10 Toes to Bar
10 Clean and Jerk 135/95lbs

Finished last set with 9 sec left. Rounds 5 and 6 were all mental. C&j all singles. First 4rounds done in 1 min. T2b ub for 4 sets then 5-5, 5-2-2-1.

7-12-18

5 rft:
10 russian kbs 70
10 slamball 30
10 tgu 44

Time: 18:05 ub

Rest 60 sec

Straight into:

3 rft:
10 russian kbs 70
10 slamball 30

Time: 2:11 ub

7-10-18

Front squat
10x95
10x135
5x185
2x205
3x205

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Over 30/24″
GHD Sit Ups
*No Rest

Time: 9:44

7-8-18

2. Strength
DB Bench Press
5×4 @ 85%+ 2RM

50, 60, 70s

3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 3″ plates and lower chest between them to the floor

Plate plus 15. All ub

4. Met-Con
AMRAP 15 Minutes
7 Deadlift 315/225lbs
50′ Farmers Carry 275 on trap bar
7 Strict Handstand Push-Ups

R: 5+3 dl

Dl ub, ub, 2 sets of singles, 1-3-3, 3

Hspu 7, 5-2, then 4-2-1s

5. Bitch Work
12 Rounds:
Row 150/125m
Rest :90

22-25 sec every set. Last set 22 sec. No prob.

7-6-18

2. Strength
Power Snatch
7×3 Touch and Go
70%+

135x3 then 145x2 then failed155 then hit 135

3. Strength Accessory
Overhead Squats
7×2 75-85%
3 Second Pause in the bottom each rep

135, 155, 175, 185, 195, 195, 195 (1)

5. Bitch Work
For Time
100/70 Calories on Rogue bike
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups

Time: 10:07

We did 12 c2b the first set then all 8s. Ended up doing 84 c2b.

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