Monday, October 24, 2016

Walking Freaking Dead Returns, Suck My Nuts

Monday - Followed warmup
On the Minute – Squat Snatch
Minute 1 – 1 Squat Snatch @ 74% - 120
Minute 2 – 1 Squat Snatch @ 77% - 125
Minute 3 – 1 Squat Snatch @ 80% - 130
Minute 4 – 1 Squat Snatch @ 77% - 125
Minute 5 – 1 Squat Snatch @ 80% - 130
Minute 6 – 1 Squat Snatch @ 83% - 135
Minute 7 – 1 Squat Snatch @ 80% - 130
Minute 8 – 1 Squat Snatch @ 83% - 135
Minute 9 – 1 Squat Snatch @ 86% - 140
Minute 10 – 1 Squat Snatch @ 83% - 135
Minute 11 – 1 Squat Snatch @ 86% - 140
Minute 12 – 1 Squat Snatch @ 89% - 145 - ugly!
Went for 150 and 155# after, just missed both, felt good but 3rd pull was off,
Snatch Grip Deadlift (On the 2:00 x 3, 3 x 3 @ 90%) - 155#
"WAYSIDE" (30:00 - 50:00)
4 Rounds:
1:00 Max Calorie Row
1:00 Max Kettlebell Swings 70#
1:00 Barbell Facing Burpees
1:00 Rest
3 x 10 tricep pull downs blue band + 10 curls 30#
30 situps, 100 situps. Cryo

Tuesday - 3 rounds cindy, followed warmup
FRONT SQUAT (0:00 - 12:00) - Every 2:00 x 6 Sets:
Set #1 – 3 Reps @ 80% - 200
Set #2 – 1 Rep @ 85% - 215
Set #3 – 3 Reps @ 80% - 200
Set #4 – 1 Rep @ 88% - 220
Set #5 – 3 Reps @ 80% - 200
Set #6 – 1 Rep @ 91% - 230
Hang Clean High Pull 50% of clean - OTM - 3x3
Power Clean - Every 90 secods x 6 Sets:
Set #1 – 3 Reps @ 70% - 150
Set #2 – 1 Rep @ 75% - 160
Set #3 – 3 Reps @ 70% - 155
Set #4 – 1 Rep @ 77% - 165
Set #5 – 3 Reps @ 70% - 155
Set #6 – 1 Rep @ 81% - 175
Deadlift (Take 4:00 to build to a Heavy Set of 5) - 225, 275, 325# PR
Deadlift (Take 4:00 to build to a Heavy Set of 3) - attempted 355, 345, got 335# rough!
Deadlift (Take 4:00 to build to a Heavy Set of 1) - 335#, attempted 355, 345 failed both.
Alternating “On the Minute” x 12:
Minute 3 – 30-50 Double-Unders - 50, 46, 26+10, 25+25
Minute 1 – 10 Romanian Deadlifts (35% of today’s heavy single) - 120#
Minute 2 – 10-20 GHD Sit-Ups - 20 all sets
Row cooldown pace - 10 mins, 2301m.
Cryo. 30 more situps (110 total)

Wednesday - Coach 5,6. followed warmup
Jerk Drives 3x3 EMOM
Set #1 – 50% - 100
Set #2 – 60% - 120
Set #3 – 70% - 140
Set #4 – 80% - 160
Set #5 – 90% - 180
Set #6 – 100% - 200#
Tall Jerk - EMOM 6 - 3@empty, 3@25% - 75#
Split Jerk
On the 90 Second:
Set #1 – 3 Reps @ 70% - 140
Set #2 – 2 Reps @ 75% - 150
On the Minute:
Set #3 – 1 Rep @ 80% - 160
Set #4 – 1 Rep @ 83% - 165
Set #5 – 1 Rep @ 86% - 170
Set #6 – 1 Rep @ 89% - 180
Set #7 – 1 Rep @ 91% - 185# - didn't feel bad at all
Set #8 – 3 Reps @ 70% - 140
WOD - "GUTS AND GLORY"
15 - 10 - 5
Assault Bike Cals
Thrusters - 95#

15 – 12 – 9
Row for Calories
Hang Squat Cleans - 95#

12 – 9 – 6:
Barbell Facing Burpees
Overhead Squats - 95#
15:22 - pushed hard, thrusters felt easy, bike and row were ok, cleans sucked..
Cryo.

Thursday - Coach 6,7. 3x 10 tricep band pull downs + 10 curls 30#. 110 situps

Friday - Coach 5,6. Followed most of warmup.
WOD - "NUNCHUCKS"
AMRAP 18:
4 Bar Muscle-Ups
8 Power Snatches 95#
16 Box Jumps 24″
5 rounds + 2. Tore in round 3, got tape and wraps. Did snatch touch n go, good hips.
Behind the Neck Push Jerk -every 90sec 5x3
Set #1 – 60% - 95
Set #2 – 65% - 105
Set #3 – 70% - 110
Set #4 – 70-75% - 120
Set #5 – 70-75% - 120#
3 Position Power Snatch - every 90 sec
Set #1 – 50% - 80
Set #2 – 55% - 90
Set #3 – 60% - 95
Set #4 – 60% - 95
Set #5 – 60-65% - 115#
4 Supersets:
2 Strict Pausing CTB Pull-Up (2s Pause at the top) - purple or green band, still sucked
4 Strict Pull-Ups
10 Handstand Pushups
Cryo. Mexican. 100 sit ups

Saturday - Coached 8,9
Clean and Jerk (E90sec 3 position 3x3, then C&J 4x2, then heavy )
A) Primer – 3-Position Squat Clean + Split Jerk - Every 1:30 x 3 Sets
Set #1 – 50% - 105
Set #2 – 55% - 115
Set #3 – 60% - 125
B) Every 1:30 x 4 – 2 Clean and Jerks
Set #1 – 65% - 135
Set #2 – 70% - 145
Set #3 – 75% - 155
Rest 1:00 - C) Take 10:00 to build to a Heavy CJ for the day.
175, 185, 195, 200, 205# new PR, felt good too, had more.
Work to 5 rep Back Squat - 135, 185, 225, 245, 265 failed.
WOD
"BURNT TOAST" (AT THE 40:00)
6 Rounds:
1:00 – Row for Max Calories
1:00 – Wallballs 20#
1:00 – Double-Unders
1:00 – Rest
19,20,20,20,19,19 row; 15,15,15,15,15,15 wb; 65,65,55,50,46,55 du = 117, 90, 336 = 543 total
Cryo. Winery. 100 situps.

Sunday - Went for easy 3 mile run, felt good to move. then rest 100 situps

Monday, October 17, 2016

Coutdown to Barbell for Boobs

Monday -
Pause Overhead Squat (0:00 - 10:00) 1 Second Pause in the Bottom, Percentages of 1RM Snatch
On the 0:00 – 50% - 85#
On the 1:00 – 60% - 95#
On the 2:00 – 70% - 115#
On the 3:00 – 80% - 130
On the 4:00 – 85% - 135
On the 5:00 – 90% - 145
On the 6:30 – 95% – 150
On the 8:00 – 100% - 160
On the 9:30 – 105% - 170# (dropped first try in bottom... bleh)
Snatch Balance (12:00 - 19:00) Every90sec - 5x3 @95#
On the Minute – Power Snatch + Squat Snatch
On the 20:00 – 50% - 85
On the 21:00 – 55% - 95
On the 22:00 – 60% - 95
Rest 1:00
On the 24:00 – 55% - 95
On the 25:00 – 60% - 105
On the 26:00 – 65% - 105
Rest 1:00
On the 28:00 – 70% - 115
On the 29:00 – 70% - 115
On the 30:00 – 70% - 115
Did not feel fast today. felt rushed, not getting into hip. couple had good full extension/
WOD - "THE HEIST" (ON THE 40:00)
3 Rounds:
21 Calorie Row
15 Barbell Facing Burpees
9 Power Snatches 115#
12:16 - row wasn't that bad, burpees could have been faster, but arms were tired. Snatches were horrible. hitting way low on thighs, press outs, horrible overhead, just a mess...
POST Rehab - 3 Supersets:
10 Plate Front Raises 2.5#
25 Banded Pull-Aparts - red
Cryo, 100 situps

Tuesday - Followed warmup, waited for A and J...
Hang Clean High Pull 5x5 - stayed at 95#, forgot to go up
Set 1 – 40%
Set 2 – 40%
Set 3 – 50%
Set 4 – 50%
Set 5 – 50%
1 Hang Power Clean + 1 Power Clean (60%) - EMOM 10 - 135#
Had to go home for work. Then came back to finish
WOD
“Sergeant Savage #1” - 1 round + 11reps. Shldnt have dropped bar 2nd set thrusters, didnt see clock
In a 5 Minute Window:
150 Double-Under “Buy-It-Now”. - 117 unbroken, finished in 2 min
Time remaining, AMRAP:
12 Thrusters 95#
12 CTB Pull-Ups

Rest 5:00

“Sergeant Savage #2” - 2 rounds even.
In a 5 Minute Window:
100 Double-Under “Pre-pay”. 87 unbroken
Time remaining, AMRAP:
9 Thrusters 115#
12 TTB

Rest 5:00

“Sergeant Savage #3” - 2 rounds + 4 reps, broke in 3's, rough, pullups in 6,6
In a 5 Minute Window:
50 Double-Under “Late-Fee”.
Time remaining, AMRAP:
6 Thrusters 135#
12 Pull-Ups
Front Squat - 5x1 2 sec pause @ 150#, 5x1 regular 150, 160, 175, 190, 200#
Cryo and Normatec. 140-150 situps

Wednesday - Coach 5,6. Followed warmup
Jerk Balance (2x 3x3 - 1- Empty, 2 - <50 -="" 1x3="" 3x3="" 75="" 95="" empty="" felt="" light="" p="" solid="">Tall Jerk (2x 3x3 - 1-Empty, 2-<50 -="" 3x3="" 75="" bar="" empty="" felt="" light="" p="" quick="" under="">Split Jerk
On the 0:00 – 1 Push Jerk + 1 Split Jerk (50%) - 95#
On the 1:30 – 1 Push Jerk + 1 Split Jerk (55%) - 105#
On the 3:00 – 1 Push Jerk + 1 Split Jerk (60%) - 115#
On the 4:30 – 1 Push Jerk + 1 Split Jerk (65%) - 125#
On the 6:00 – 1 Split Jerk (70%)- 135#
On the 7:00 – 1 Split Jerk (70%) - these felt horrible, didn't feel like lock out or position over head
On the 8:00 – 1 Split Jerk (70%) - left shoulder was restricting punch out
"GUN RUN" (AT THE 15:00)
800 Meter Row
27 Deadlifts
54 AbMat Sit-Ups
600 Meter Row
21 Deadlifts
42 AbMat Sit-Ups
400 Meter Row
15 Deadlifts
30 AbMat Sit-Ups
200 Meter Row
9 Deadlifts
18 AbMat Sit-Ups
Rx – 185
16:26
Thursday - Rest. L angiogram. 100 situps, ass muscles on fire from dl

Friday - Coach 5,6. Glutes sore, tired, slow. Followed warmup, elbow wraps
"SALSA VERDE" (0:00 - 15:00)
AMRAP 15:
5 Ring Muscle-Ups - subbed 5 burpee chest to bar
10 Power Cleans 135#
25 Wallballs 20#
4 rounds + 12 reps. sucking wind. broke up all but burpees, singles on  all cleans.
Hang Snatch High Pull - 3x5 - 65, 75, 85#. (Did high hang....)
Hang Muscle Snatch - 3x3 - 65, 75, 85#
Hang Snatch - 5x2 - 75, 95, 105. Then did singles 115, 125, 135. Attempted 145 twice, failed.
100 singles.
Cryo. 100 situps

Saturday - followed warmup.
Clean and Jerk (3-POSITION Every 1:30 x 6 sets)
Every 1:30 x 6 Sets
On the 0:00 – 60% - 125
On the 1:30 – 65% - 135
On the 3:00 – 70% - 145
On the 4:30 – 70% - 145
On the 6:00 – 70% - 145
On the 7:30 – 70-75% - 155
Metcon (Time)
"CEMENT MIXER" (20:00 - 41:00)
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar - got 12 first round, then 10 each after
Did about 134 burpees in here..... then back to
3 Rounds:
1:00 Max Kipping Handstand Pushups
:30s Rest
1:00 Max Double-Unders
:30s Rest
Then did 166 more burpees to get to 300 total.
Cryo, 45 sit ups

Sunday - Rest. 155 situps. 30 situps

Monday, October 10, 2016

Its the Rebel Yell

Monday - Followed warmup
Alternating OTM x 8 Minutes:
Even Minutes – 1 Snatch Grip Push Press + 1 Pausing OHS (2s in bottom) + 1 Snatch Balance
Odd Minutes – 2 Tall Snatches (empty barbell)
Snatch
Minute 1 – 1 Squat Snatches @ 74% - 120
Minute 2 – 1 Squat Snatches @ 77% - 125
Minute 3 – 1 Squat Snatch @ 80% - 130
Minute 4 – Rest
Minute 5 – 1 Squat Snatches @ 77% - 125
Minute 6 – 1 Squat Snatches @ 80% - 130
Minute 7 – 1 Squat Snatch @ 83% - 135
Minute 8 – Rest
Minute 9 – 1 Squat Snatches @ 80% - 130
Minute 10 – 1 Squat Snatches @ 83% - 135
Minute 11 – 1 Squat Snatch @ 86% - 140
Minute 12 – Rest
Minute 13 – 1 Squat Snatches @ 83% - 135
Minute 14 – 1 Squat Snatches @ 86% - 140
Minute 15 – 1 Squat Snatch @ 89% - 145# - felt quick and strong overhead, felt like going for a max
Rest until 25min
WOD - “Ivory”
42 Calorie Row
21 Squat Snatches 95
30 Calorie Row
15 Squat Snatches 95
18 Calorie Row
9 Squat Snatches 95
12:32 - the row was actually recovery time. Snatches killed my quads, 5,5,6,5 singles, 4,4,3,4 singles, 3,3,3singles.
Bar over Burpees - 50 for time - 3:27, could have gone faster, steady paced, sped up last 10-15. Wasn't as taxing on lungs, but legs were just shot.
Cryo. 100 situps

Tuesday - Parasymp was elevated, not feeling energy, Followed warmup
Split Jerk (1 Pausing Split + 1 Split Jerk 60%)
From the 0:00 – 5:00:
1 Pausing Split Jerk + 1 Split Jerk 60% - 135, went about every min as warmup, felt heavy
Split Jerk - From the 5:00 – 10:00:
1 Split Jerk “On the Minute”
Rep 1 – 70% - 145
Rep 2 – 75% - 155
Rep 3 – 80% - 160
Rep 4 – 84% - 165
Rep 5 – 88% - 170
Split Jerk (5 min builld to Heavy Split Jerk) - went no where. Hit 175, and 180? ugly. Attempted 185 3 times, plenty of rest, could not get shoulders in place to lock out, felt like shit.
Power Clean (6x1 various) - Starting on the 20:00…
20:00 – 22:00 – Every 20 Seconds x 6: 1 Power Clean (73%) - 140
22:00 – 23:00 – Rest
23:00 – 27:00 – Every 40 Seconds x 6: 1 Power Clean (78%) - 150
27:00 – 28:00 – Rest
28:00 – 34:00 – Every 60 Seconds x 6: 1 Power Clean (83%) - 160
WOD - “Powder Keg 1”
In a 5:00 Window…
600 Meter Run
1 Round of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 115#
11 reps
Rest 5:00

“Powder Keg 2”
In a 5:00 Window…
400 Meter Run
2 Rounds of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 135#
9 reps
Rest 5:00

“Powder Keg 3”
In a 5:00 Window…
200 Meter Run
3 Rounds of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 155#
6 reps, slow.
Had at least 1:30 each round for cleans.
Cryo. 120 sit ups

Wednesday - Coach 5,6. Followed warmup, voodoo floss elbows, knee and shoulder. Left shoulder/scap in some pain from yesterday. Right quad charlie horse spot
Front Squat (5 – 3 – 2 – 1 – 2 – 3 – 5)
On the 0:00 – 5 Reps @ 78% - 195
On the 1:30 – 3 Reps @ 84% - 210
On the 3:00 – 2 Reps @ 90% - 225
On the 4:30 – 1 Rep @ 96% - 240#
On the 6:00 – 2 Reps @ 90% - 225
On the 7:30 – 3 Reps @ 84% - 210
On the 9:00 – 5 Reps @ 78% - 195
WOD - "FULL CIRCLE" (AT THE 20:00)
1,500 Meter Row
150 Double-Unders
50 GHD Sit-Ups
150 Double-Unders
1,500 Meter Row
21:16 - dubs were broken up a lot, but felt ok. Rows:
4 Rounds:
8 Romanian Deadlifts (35% 1RM Deadlift)
Max Effort Strict HSPU
Rest 2:00 between rounds
For Quality:
3 Sets of 15 - 1 round 5#, 2 rounds 2.5# plates
Rotator Retractions
3 Sets of 15
“V” Front Raises
3 Sets of 2520
Band Pull-Aparts
Cryo. 140 situps

Thursday - Coach 6,7. RomWod and mobility. Shoulder still very sore, elbows acting up.

Friday - Coach 5,6. Followed warmup, couple times. Barbell warmup
"POGEY BAIT" (0:00 - 8:00)
Ascending Ladder for 8 Minutes:
3 Power Snatches 95#
3 Kipping HSPU
6 Power Snatches 95#
6 Kipping HSPU
9 Power Snatches 95#
9 Kipping HSPU
Continue to add 3 repetitions
4 rounds + 23 (8 hspu after 15 snatch). Quads were burning on snatch, shoulder on hspu. Shoulders gave first.
Sotts Press - 7x3 - 2@bar, 2@55, 2@65, 1@75#
Snatch Grip Deadlift - 2" deficit - 145# 6x2
Row Conditioning for Calories - compare to 10/3
Minute 1 – 50 On / 10 Off
Minute 2 – 40 On / 20 Off
Minute 3 – 30 On / 30 Off
Minute 4 – 20 On / 40 Off
Minute 5 – 10 On / 50 Off
Minute 6 – 20 On / 40 Off
Minute 7 – 30 On / 30 Off
Minute 8 – 40 On / 20 Off
Minute 9 – 50 On / 10 Off
110 Cals total.
Cryo. 100? situps

Saturday - good warmup
SQUAT CLEAN (0:00 - 15:00)
With a running clock:
0:00 – 1 Squat Clean @ 76% 155
1:00 – 1 Squat Clean @ 79%  160
2:00 – 1 Squat Clean @ 82% 170
3:00 – Rest
4:00 – 1 Squat Clean @ 79% 160
5:00 – 1 Squat Clean @ 82% 170
6:00 – 1 Squat Clean @ 85% 175
7:00 – Rest
8:00 – 15:00 – Take 7 Minutes to build to a Heavy Squat Clean
185, 195, 205, 215# New PR. Attempted 220 multiple times. pulled to chest wouldnt drop under.
PAUSE FRONT SQUAT (18:00 - 30:00) Every 2:00…
On the 18:00 – 3 Reps at 68% - 170
On the 20:00 – 1 Rep at 73% - 185
On the 22:00 – 3 Reps at 68% - 175
On the 24:00 – 1 Rep at 75% - 190
On the 26:00 – 3 Reps at 68% - 175
On the 28:00 – 1 Rep at 77% - 195
Totally forgot to do the pause.....BS!
Ring Dips
AMRAP 1:30 - 30
Rest 1:00
AMRAP 1:00 – 14
Rest :30
AMRAP :30 - 8
WOD - "TRAP DOOR"
30 Chest to Bar Pull-Ups
400 Meter Run
15 Squat Cleans 115#
800 Meter Row
15 Squat Cleans 115#
400 Meter Run
30 Chest to Bar Pull-Ups
17:22 - c2b went to singles quick.
100 situps.
Then did a couple rounds of row-golf - 4 or 5 rounds of 100m.
Festivus then tournament.

Sunday - Tournament all day, minor stretching.

Monday, October 03, 2016

Post Mogadishu Mile... feeling rough.

Monday - Followed warmup.
Snatch (Snatch Waves 2,2,1  0-20min) - went lighter
Minute 1 – 2 Squat Snatches @ 74% - 115
Minute 2 – 2 Squat Snatches @ 77% - 120
Minute 3 – 1 Squat Snatch @ 80% - 125
Minute 4 – Rest
Minute 5 – 2 Squat Snatches @ 77% - 120
Minute 6 – 2 Squat Snatches @ 80% - 125
Minute 7 – 1 Squat Snatch @ 83% - 130
Minute 8 – Rest
Minute 9 – 2 Squat Snatches @ 80% - 125
Minute 10 – 2 Squat Snatches @ 83% - 130
Minute 11 – 1 Squat Snatch @ 86% - 135 + 1 @ 140#.
Minutes 12-14 – Rest, and preparation for the following portion (Snatch Grip Accessory).
Minute 14:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%) - all at 120#
Minute 15:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 17:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 18:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 20:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
rest and prepare for 5:00 for gymnastics pulling, starting on the 25:00.
5 Sets for Max Reps – 25 Secs On / 35 Secs Off
Level 1 – Ring Muscle-Ups
Level 2 – Chest to Bar Pull-Ups - 5x4. felt a little better than last week.
Level 3 – Chin Over Pull-Ups
WOD - “Everest”
21 Power Snatches
21 Pull-Ups
15 Overhead Squats
15 Chest to Bar Pull-Ups
9 Squat Snatches
9 Bar Muscle-Ups
95# - Felt fine through all movements until BMU... These were not going great. Failed 2 (5 and 6), then got back on track. Did an extra 2 , started feeling better using hips more.
ROW CONDITIONING
Minute 1 – 50 On / 10 Off - 19
Minute 2 – 40 On / 20 Off - 12
Minute 3 – 30 On / 30 Off - 10
Minute 4 – 20 On / 40 Off - 8
Minute 5 – 10 On / 50 Off -
Minute 6 – 20 On / 40 Off - 9
Minute 7 – 30 On / 30 Off - 12
Minute 8 – 40 On / 20 Off - 15
Minute 9 – 50 On / 10 Off - 16
Messed up and didn't get calories, only meter.

Cryo. 100 situps

Tuesday - Followed warmup. (30 situps)
Front Squat (6 – 4 – 2 – 1 – 2 – 4 – 6)
Each set is done “On the 90 Second”
On the 0:00 – 6 Reps @ 75% - 190
On the 1:30 – 4 Reps @ 81% - 205
On the 3:00 – 2 Reps @ 87% - 220
On the 4:30 – 1 Rep @ 93% - 235
On the 6:00 – 2 Reps @ 87% - 220
On the 7:30 – 4 Reps @ 81% - 205
On the 9:00 – 6 Reps @ 75% - 190
Rest until the 14:00
Power Clean (3x 6x1)
14:00 – 16:00 – Every 20 Seconds x 6: 1 Power Clean (70%)
16:00 – 17:00 – Rest
17:00 – 21:00 – Every 40 Seconds x 6: 1 Power Clean (75%)
21:00 – 22:00 – Rest
22:00 – 28:00 – Every 60 Seconds x 6: 1 Power Clean (80%)
Following, rest until the 35:00 - screwed up and did all of these on 20sec
WOD
“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls 20#
Time remaining, AMRAP:
12 Deadlifts 185#
12 Barbell Facing Burpees
1 round + 17 - wb 20,10,10,10 dl unbroken
Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls 20#
Time remaining, AMRAP:
9 Deadlifts 225#
9 Barbell Facing Burpees
2 + 3 - wb 20,10,5 dl unbroken
Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls 20#
Time remaining, AMRAP:
6 Deadlifts 275#
6 Barbell Facing Burpees
2+3 - wb 15,5 - dl singles, slow rough, thumb was killing
Cryo, mow, 100 situps

Wednesday - Coach 5,6. 2 min row, mini warmup, barbell warmup
1 Pausing Split Jerk + 1 Split Jerk - Every 2:00 x 5 Rounds:
Set #1, on the 0:00 – 70% - 140
Set #2, on the 2:00 – 75% - 150
Set #3, on the 4:00 – 80% - 160
Set #4, on the 6:00 – 85% - 170
Set #5, on the 8:00 – 85-90% - 180# - actually felt better as it went
5 Push Presses - Every 2:00 x 4 Rounds:
Set #1, on the 10:00 – 60% - 100
Set #2, on the 12:00 – 60%+ - 110
Set #3, on the 14:00 – 60%+ - 120
Set #4, on the 16:00 – 60%+ - 135 - attempted 140 got 2, then 2 @ 135, then reset and got 5@135#
WOD - "JUMP CITY"
1 Round:
800 Meter Row
80 Double-Unders
21 Hang Power Cleans 115#
Directly into 2 Rounds:
400 Meter Row
40 Double-Unders
15 Hang Power Cleans 115#
Directly into 3 Rounds:
200 Meter Row
20 Double-Unders
9 Hang Power Cleans 115#
21:35 - forearms and grip were gone, had to drop cleans too many times, 6,6,6,3. 6,6,3, 5,4. last round 6,2.... bah
110 situps

Thursday - Coach 6,7. Mobility then after class
3 Rounds:
20 Second L-Sit on Parallettes (10 - 20 sec)
20 Weighted AbMat Sit-Ups 20#db
10 db curls 30#
30 Hip Extensions
30 second HS Hold on wall
Cryo
40 more situps

Friday - Coach 5,6. Rushed warmup, 3min row + quick barbell
“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24″/20″)
30/20 Calorie Row
30 Toes to Bar
1 round + 105 reps. Thrusters were a mental fuck, did 3x10 first round and 10,10,7,3 on second. Box jumps were slow but steady, started to cramp right side back on second round. Row was pretty crappy, just no drive missed a cal every 3 pulls. TTB started ok, did 4x5, 2x4+2. Second round just did singles from start...
Snatch Grip Sots Press - 7x3 - pvc, pvc+5, bar, 65, 75, 85#.
Snatch Balance 7x3 - 85, 95, 115, 125, 135, 145
Muscle Snatch - 5x3 - 3x3@85#, 2x3@95# last rep fail.
3 Rounds:
Minute 1 – Max Strict Pull-Ups - 16, 13, 12
Minute 2 – Max Kipping Handstand Pushups - 12, 10, 11
Minute 3 – Rest
Cryo - sternum feeling stuck, feels like needs to pop. 100 situps

Saturday - Sternum on fire, painful to move. Slow slow warmup
Every 90 Seconds x 5 Sets:
Clean Pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk
On the 0:00 – Set #1 @ 50% - 105#
On the 1:30 – Set #2 @ 55% - 115#
On the 3:00 – Set #3 @ 60% - 125#
On the 4:30 – Set #4 @ 60% - 125#
On the 6:00 – Set #5 @ 60% - 125#
Clean and Jerk (EMOMx10 1 C&J) - 145x2, 155x3, 165x3, 175x1, 185x1. Had a couple that really felt good, stayed in heels big into hips, and jerk was spot on.
Front Squat (EMOMx12 Odd-4 FS, Even-8 BS) - 160#. The quads were lit! Stiff walking....
3 Supersets:
10 Dumbbell Strict Presses - 30#
Max Effort Strict Ring Dips 6,7,5
Rest 1:00 between rounds
3 Supersets:
10 Dumbbell Bent Over Rows (using bench or box) 30#db
30 Band Pull-Aparts
Rest 1:00 between rounds

100 Sit ups. Cryo
Wine and Beer Festival, saw a great band Platinum Rock Legends. Excellent show!

Sunday - Feeling pretty rough. Easy day, 120 situps, soccer match, meal prep