OHS (155)

MONDAY 100628

20 minutes to find 1RM

135-145-155

AMRAP10

15 Kb swings (53lb)
30 jumping lunges

(4)

Snatch 1-1-1-1-1-1-1 (105)

FRIDAY 100625

Snatch 1-1-1-1-1-1-1
65-65-75-95-95-105-105

Slow today.  Several fails.  Was "floating" through third pull.  Not very explosive at 0515am I guess...  First week in a long time that I wasn't wrecked by the end of the week...  Progress...???


WEDNESDAY 100623

Bear Complex
7 sets of the following sequence:
Power clean
Front Squat
Push Press
Back Squat
Push Press
No regripping on the ground.  Touch and go seven times.
5 rounds.  Rest as needed between rounds (2:30)
95-95-95-105-105


TUESDAY 100622

7 rounds for time of:
10 pull ups
10 burpees
10 GHD situps

19:30


SATURDAY 100619

Deck of Cards
Teams of 3
Start with 400m run then start turning over cards individually
diamonds - 95-lb Thrusters
hearts - pull ups
clubs - burpees
spades - Kb high pull (53-lb)
Jokers - 400m team run
Aces - 11 reps
throw out 2s, 3s, 4s
I ended up doing 50 of our team's Burpees... (ouch)

19:38

Press 3-3-3-3-3 (135)

THURSDAY 100617

Press 3-3-3-3-3

95-115-135-155(F)-145(1)

3RM PR (135)
1RM PR (145)

After Party
3 rounds for time
30 OH weighted walking lunges (45#)
20 wall balls

14:58

Pulled right quad...

Deadlift 2-2-2-2-2 (275)

TUESDAY 100615

Deadlift 2 reps every 2:30 (275)

CFOT Chipper

SUNDAY 100613

For time:

30 double unders
20 OHS (75#) 20
20 pull ups
20 HSPU (75# press) 15/5
20 snatches (75#) ugly
400m run (~3:00)

14:45

PT push ups (25-15-10)

MONDAY 100607

3x25 push ups
1-min rest btw sets

Do as many as you can then go to your knees to finish up the set of 25.

Got 25-15-10

Back squat (225) 4x400m

FRIDAY 100604

10 minutes to find 1RM back squat:
185-205-225-235(F)

Tweaked hips around back at bottom of the squat. Crap.

4x400m rest 2, 3, and 4 minutes.

1:25, 1:32, 1:34, 1:34

Score is total seconds on sprints minus Back Squat weight. Lower or
negative number is better.

365-225=140

Snatch (135)

WEDNESDAY 100602

10-min to find Snatch 1RM (135)

Rest 2 min

4 rounds for time:
5 snatch (95-lb)
20 double unders
10 pull ups

20:13

AMRAP 12

TUESDAY 100601

AMRAP in 12 minutes of:

20 Double Unders
10 Box Jumps, 24"
10 weighted walking lunges, 24kg Kb

Buy in: 20 HSPUs
Subbed wall walks (3:00 - 7 ww)

7 wall walks
3 rds + 3 lunges

Snatch (105)

Snatch 1-1-1-1-1 (80%)
105lbs

METCON
3 rds for time:
25 snatch balances (65-lb)
50 ab mat sit ups

19:58