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Powerclean and jerk
1 rep each at the following percentages:
55, 60, 65, 70, 65, 70, 65, 70, 75, 80
130
140
155
165
155
165
155
165
175
190
No misses
15 min AMRAP
1-2-3-4-5-6...
Deadlift 185#
HSPU
Rope Climb (these go away after the set of 4)
Bike cals
Wallball 20#
Total: finished 7 of the 9 set of hspu. All unbroken throughout.
10min alt EMOM
15cal row
21 wallball 20#
Did this 2 weeks ago while sick and finished it. Did it today and crushed it. Was off at 40 seconds every round. Couldve easily done 7 rounds, maybe even 10.
OHS
5x2
95
135
165
185
215
This felt great. Missed getting 215 s2o on first attempt. Then nailed it.
Snatch complex
1 powersnatch + 1 OHS + 1 squat snatch
95
115
135
155
165
Took me 5 attempts to complete 165. I kept missing the squat snatch out front. The powersnatch felt amazing, jumping off the floor.
Warm up
3 rounds
5 Single Leg KB RDL
3 TGU each arm
5 GHD side raises each side
First round used 53# then used 70# for second 2 rounds.
Deadlift
Build to heavy set of 3
95
135
185
235
265
295
315
Partner
YGIG
Partner 1
10 Landmine 180s with 15#
20m handstand walk
10 half kneeling landmine shoulder press each arm, 15#
Partner 2
Zone 2 bike while partner 1 goes
Total cals: 176 (34, 41, 35, 31, 35)
I had a good handstand walk day for me. Each round took only 4 attempts. I was steady hitting 5-7m per attempt.
10 rounds for time
35 DUs
must be unbroken
Time: 10:58
13 attempts to get 10 ub rounds. 8 attempts to get the first 5, then hit 5 straight.
Open 14.5, Open 16.5
21-18-15-12-9-6-3
thrusters 95#
bar facing burpees
Time: 18:35
Didn't want to do this. Was 3:10 slower than 2014 and about 2:30 slower than 2016. Spent too much time bent over at the bar before thrusters.
12-9, 10-8, 9-6, 7-5, 9, 6, 3.
All BFB were ub and steady, not fast.
5 rounds
8 shuttle runs 50ft
25 ft SA DB Overhead walking lunge, 50#
25 ft Dbl DB front rack walking lunge, 50#
25 ft Dbl DB farmer's carry walking lunge, 50#
Times: 2:06, 2:14, 2:05, 2:06, 2:09
5 sets of
1 powerclean + 1 low hang squat clean + 1 front squat
115
135
165
185
195
No misses.
Later on I played 1 hour of Raquetball with Dad. He won all 3 games. First was neck and neck. Then next two games I blew leads of 10-6 and 9-5.
6 rounds
Every 4 minutes do 2:30 of:
30 sec front plank
60 DUs
Max cal ski
rest 1:30
Total: 124
20, 23, 20, 17, 23, 21
I finally had a great DU day. 3 rounds were ub. 2 other broken rounds were fast. Only the 4th round was bad, that's why I didn't hit 20 cals.
12 min AMRAP
15 cal row
18 SA DB snatch 50#
21 T2B
R: 3
All unbroken except t2b were 11-6-4, 11-5-5, 6-5-5-5.
Warm Up
3 rounds
10 cal bike
4 push ups
6/6 gorilla row 53#
4 rounds
15 cal ski as fast as possible
rest 2 min
30, 30, 33, 34 secs
20 min cap
60 cal row
50 wallball 20#
40 cal ski
30 GHD
20 cal bike
10 bar muscle ups
Time: 18:39
Row in 2:37, wb as 25-15-10, ski in 2:33 (felt like I was gonna puke after), GHD 10-10-10, bike 20 cals in about 1:20, BMU unbroken.
I was happy with ub bmu at that point in the workout for 10 reps.
