8-14-20

On the 0:00… Jerk Technique
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

155 185 205 225

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

135 135 155 155 185 185 205

Conditioning
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

R1: 2+5, row in 1:53

R2: 1+37, row in 1:40

R3: 2+22, row in 1:25

All squats ub

Core

14-12-10

Single leg oblique t2b

28-24-20

GHD back extensions

This was tough

8-10-20

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

225 205 185 165 165

Conditioning
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar

R: 3+3 bmu

All bmu ub

Clusters as slow singles

Gary did 3+2 clusters

8-9-20

18 holes of golf

Then:

Conditioning
“Imaginary Friends” (Individual Version)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

2:05

2:05

1:57

2:01

2:05

All ub

8-7-20

Clean and Jerk Stamina

On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks

135 135 155 155 155

Conditioning
“Free Agent”
6 Rounds:
200m Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 CTB Pull-Ups

Time: 23:21

Finished 4 rounds and laid on floor in front of fan for 2 min at 13:50 then finished last 2 rounds. Couldnt breathe. Im under fueled and under rested today.

Wb were ub ub the 11-10s

Kbs were ub ub 8-7, 8-7, ub, 10-5

C2b ub

Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-Ups (left leg)
8 Lateral Kettlebell Box Step-Ups (right leg)
12 Strict Ring Dips
36 Banded Face Pulls
Rest 2:00 between sets.

Kb was 35 53 53

Dips ub

8-5-20

Gymnastic Capacity
AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

R1: 4,5,7

R2: 5,8,7

Did this in the garage. Never done mu in my garage. Glad I can do them. R2 i figured out how to string them together with a kip even tho my feet could touch the ground.

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double-Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

155 165 175 185 195 ub

58, 58, 60, 66, 70 sec

Dus ub thru 3 rounds, then 1 and 2 breaks. 2 breaks on last set were at reps 3 and 6.

8-3-20

Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatche

75 95 115 135

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

115 125 135 145 155

Completed 145, failed 155.

Conditioning
“Catch & Release”
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Pushups
9 Deadlifts (225/155)

Completed 3 rounds in 2:45, 3:15, and 3:43.

Only got 9 hspu in rounds 4 and 5 as 6-3 and 6-3-1

8-2-20

Hero wod - LUKE

• For Time
• 400 meter Run
• 15 Clean-and-Jerks (155/105 lb)
• 400 meter Run
• 30 Toes-to-Bars
• 400 meter Run
• 45 Wall Ball Shots (20/14 lb)
• 400 meter Run
• 45 Kettlebell Swings (1.5/1 pood)
• 400 meter Run
• 30 Ring Dips
• 400 meter Run
• 15 Weighted Lunge Steps (155/105 lb)
• 400 meter Run

Time: 24:52

I crushed this. I felt great on c&j, quick singles ub. Best bb cycling ive done in years. T2b 15-8-7, wb 25-20, kbs 15s, dips 10 -5-5-5-5, lunges 8 drop and turn 7.

Beat Ben by 1:40 and Mark by 5.