5-28-21

15min to find 1rm power snatch

Hit 185

Missed 195 out front

I think I could've hit it but the guys moved on in weight wo me

Unbroken complex

3 rounds 

12 ohs 95

9 hang snatch 95

60 DUs

Rest 90sec

1:25

1:31

1:27

Back squat

5x70%

3x80%

1x90%

10x70%

215, 240, 270, 215

For time

60 c2b

30 burpee box get over 46"

Time: 7:31

15, 10, 8, 9, 7, 6, 5

5-26-21

35 min cap

27-21-15-9

Row cals

Deadlift 185#

Time: 8:11

When finished, rest to 15:00 mark, then:

5 rounds

400m run

20 push ups

40 air squats

Time: 19:37

Dl as 15-12, 11-10, 8-7, 9

All runs 2min or less

Push ups as 10s until last 2rounds were 10-5-5 and 10-5-3-2

Squats as 40, 20-20, 20-20, 20-10-10, 40

5-25-21

Every 2 min for 16 min

Power clean 1.1

Do a rep, drop it, do a second rep without resting more than 10 sec

Build to 2RM for day

Hit 225 easily

Every 3 min for 15 min

20cal bike

10 thrusters 115#

All rounds had between 70 and 30 sec rest.

Thrusters all 6-4

Bike all 55-65 sec

5-21-21

Compare to 4-16-21

Every 90sec as long as u can

1 hang clean + 1 jerk

Once u reach max, hit 3 more reps at that weight

Climbed by 10s starting at 155

Hit 235 which is improvement from April 16th when I only hit the clean and not the jerk. Today I hit both. I dropped to 225 for the three heavy reps and hit all three easily. I used split jerk from 225 on.

For time:

21-15-9-6-3

Hspu

Front squat 155

Bar facing burpees

Time: 17:45

This was a 91sec PR from 4-16-21

Hspu as 15-6, 6-5-4, 5-4, 3-3, 3

Squats as 11-6-4, 8-7, 5-4, 6, 2-1

Every 30sec for 5 min

Interval 1: 1-2 strict ring muscle up

Interval 2: 10 lying t2b

5-19-21

A. Rogue bike and back squat alt 20min emom

Bike 15cals

Back squat 

Start at 60% and build

215

225

225

245

245

255

255

255

Skipped a min

Missed 275

B. Max S2O

30 sec max S2O at 70%

90 sec rest

30 sec max S2O at 60%

90 sec rest

30 sec max S2O at 50%

155 for 14

135 for 16

115 for 17

C. Teams of 2

100cal ski

100 wallball 30#

100cal row

100 deadlift 275

Time: 22:15

Ski in 12-15s

Wb 10s

Row 15,15,20,25,25

Dl JB did 16 then I did 6 then 5s 

Partner: jb

5-18-21

Every 2min for 36 minutes (6 rounds):

Interval 1: row 35cal

Interval 2: 10 burpee box jump over 24" + 6-8 bar muscle ups

Interval 3: 60 DUs + 12 front rack reverse lunge 135#

I did 2 full rounds as rx

Round 3-6 were:

30 cals

Bmu: 0, 4, 3, 3

Lunges: 6, 0, 6, 6

This was tough.

5-14-21

Clean and jerk 1 rep every 90 sec start at 60% max and build

135

155

165

185

195

205

215

225

235 missed

Teams of 2

4 rounds break up as needed

42 cal row

30 burpees over row

18 ground to overhead (135, 155, 165, 185)

6 rope sled drags 45#

Time: 45:58

Finished last clean and jerk at 38 minutes. On the last round we did handstand walks instead of sled pulls. I was happy with how I walked under shoulder fatigue. Was able to do half the distance before breaking.

I rode 22 cows each time. I did 20 of 30 burpees each time we split the cleans 5-5-4-4