Monday, November 28, 2016

Post Thanks Back to the Grind

Monday - Followed warmup plus bbell snatch warmup
Prep - EMOM x 5 (empty x2, 65#x2, 75x1) - Pull + Power Snatch + OHS + Snatch Balance
Snatch
1 Set of 3 – 60% - 95
1 Set of 3 – 70% - 115
1 Set of 2 – 75% - 120
4 Sets of 2 – 80% - 130# - lifts felt good, third pull was on
Muscle-ups (5 sets of 5 Kip Swings) - towel between feet, work on shoulder active!
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – 2 Pausing Overhead Squats @ 70% of 1RM Snatch - 115#
Even Minutes – 2-5 Ring Muscle-Ups (transition drills)
WOD - “Probatio”
AMRAP 5:00 – Max Burpee Box Jump Overs 24″ - 50
Rest 5:00
AMRAP 4:00 – Max 10 Meter Shuttles (every 10 meters counts as 1 repetition) - 60
Rest 4:00
AMRAP 3:00 – Max Power Cleans 155# - 23
Rest 3:00
AMRAP 2:00 – Wallballs 20 - 45
Rest 2:00
AMRAP 1:00 –  Pull-Ups - 22
Burpees started too fast but tried to stay moving. Could have gone faster on run, sprinted for a bit wasnt smart. Cleans went better than expected, legs were tired. Wallballs 15,10,xxxx. Pullups did some butterfly! started with 5?
Cryo 100 situps

Tuesday - In early, meeting, followed warmup
Alternating On the Minute x 12
Odd Minutes – 10-8-6-4-2-1 Deadlift - 185, 225, 255, 275, 315, 335#
Even Minutes – 40 Double-Unders - all but last 2 sets unbroken, 38+2,39+1
ROW CONDITIONING
5 Rounds of the following, resting 2:00 between:
Row 200 Meters @ 2K Pace + 7 Seconds - 1:56
Row 200 Meters @ 2K Pace - 3 Seconds - 1:46
Row 200 Meters @ 2K Pace - 1:49 - Hit all paces, just barely
On the Minute x 12
Minute 1 – 30 seconds for Max Strict Toes to Bar
Minute 2 – 30 seconds for Max Superman Rocks
Minute 3 – 30 seconds for Max Hallow Rocks
Minute 4 – 30 seconds for Max Band Pull-Aparts
Cryo, 100 situps

Wednesday - Coach 5,6. Tired, slow warmup
HSPU strict - On the Minute x 12: 1 ab mat
Minute 1 – 40% of Max Set - 4
Minute 2 – 35% of Max Set - 3
Minute 3 – 35% of Max Set - 2
Minute 4 – Rest
WOD - “Silverback” Part 1 – AMRAP 5:
21 Back Squats 135#
15 Back Squats 185#
9 Back Squats 225#
Time Remaining, Max Back Squats 275#
45 reps - finish 225, would not have gotten 275.... yikes
Rest 5:00
“Silverback” Part 2 – AMRAP 5:
21 Push Press 115# 105
15 Push Press 135# 125
9 Push Press 155# 145
Time Remaining, Max Push Press 185#
36 reps - had to break up too much, failed attempt at 145... yuck
Rest 5:00
“Silverback” Part 3 – AMRAP 5:
21 Hang Power Cleans 115#
15 Hang Power Cleans 135#
9 Hang Power Cleans 155#
Time Remaining, Max Hang Power Cleans 185#
42 reps - could not cycle, needs work, 6 reps at 155 were ugly
BULLETPROOFING
3 Supersets:
10 Strict Pull-Ups
20 Second Ring Support Hold
30 Overhead Arm Cirlces (light load) 5#s
Rest 1-2 Minutes
Little bit of Handstand practice against wall

Thursday - Coach 6. RomWod before. No show 7am, so
Bench - 6x5@155#
Cryo, 100 situps

Friday - Coach 5,6. Followed warm up.
Positioning Primer: 5 Sets of 3 Snatch Grip Sotts Press - 45x2, 55, 60, 65#
5 Sets of the following:
2 Muscle Snatches + 2 Snatch Balances + 1 High Hang Pausing Snatches
Set #1 – Empty Barbell
Set #2 – 30% of 1RM Snatch - 55
Set #3 – 35% of 1RM Snatch - 65
Set #4 – 40% of 1RM Snatch - 70
Set #5 – 45% of 1RM Snatch - 75
e90 sec x 7 1 Power Snatch + 1 Squat Snatch
1 - 80#, 2 - 95#, 3 - 105#, 4 - 115#, 5 - 125#, 6 - 135#, 7 - 145#
WOD - Barbara (Time)
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
32:38 - butterfly were crap, only get 2 or so, tried a couple each round, then switch to kip. Broke push ups randomly, pushed through sits and squats. Bashed elbow dropping from pull up rnd 2, swollen.
Post - SHOUDLER RECOVERY
3 Sets of 10 Rotator Retractions
3 Sets of 10 Plate Front Raises
3 Sets of 20 Banded Pull-Aparts
Cryo, mexican, 245 situps total

Saturday - Santa Dash 5k, easy run. 100 situps.

Sunday - Rest day, RomWod, 100 situps

Monday, November 21, 2016

Cold is here comes Thanksgiving!

Monday - rushed the warmup a little.
Snatch -
1 Set of 3 – 50% - 85#
1 Set of 3 – 60% - 95#
1 Set of 3 – 70% - 115#
3 Sets of 4 – 75% - 120#, last set at 125#. These felt great, fast through middle, snappy overhead
Snatch Deadlift - 5x2 @ 185#, did most more of snatch pull, heavy, but got through it
Muscle Ups Drills - banded transitions - awesome, purple bands
WOD - Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135#
7:44 - not bad, took time with the transitions to do them right.
Post WOD - 10 min AMRAP
odd - 15 Kb swings 53#
even - Max TTB in :40 sec - did 10,11,10,10,10.... not unbroken though...
Cryo

Tuesday - In early, most of wamrup, wod with em
WOD - “Nasty Women” Part 1:
AMRAP 4:
21 Thrusters (95), 21 Pull-Ups
15 Thrusters (95), 15 Pull-Ups
9 Thruster (95), 9 Pull-Ups
Rest 4:00
“Nasty Women” Part 2:
AMRAP 4:
21 Deadlifts (225), 21 Handstand Pushups
15 Deadlifts (225), 15 Handstand Pushups
9 Deadlifts (225), 9 Handstand Pushups
Rest 4:00
“Nasty Women” Part 3:
AMRAP 4:
Clean and Jerks (135)
Fran - 65 reps (21+21+15+8). Came out with 14 thrusters, should have stuck with 11. pull ups were not smooth, started too big also.
Diane - 57 reps (21+21+15) - almost shit myself on deads. 11+10, then 10 hspu and died...
Grace - 21 reps - mental struggle, trying to get back on bar... ready to die.
Row Conditioning - 1:49 2k pace
1000 Meters @ 1:52 - only able to keep 1:54
Rest 30 Seconds
250 Meters @ 1:44
Rest 90 Seconds
750 Meters @ 1:52 - even worse hit 1:56
Rest 30 Seconds
250 Meters @ 1:44 - only 1:46
Rest 90 Seconds
500 Meters @ 1:52 - got it
Rest 30 Seconds
250 Meters @ 1:44... 3055 m total... this absolutely sucked!
L Sit - accumulate 2 min - 4 sets of 30 sec, knees bent alternating putting 1 out, each break did 15 hip extensions
cryo, 100+ situps

Wednesday - Coach 5,6. warmup off work
Handstand Push-ups EMOM x 12 - STRICT HSPU - 1 ab mat 3,2,1,rest x 3
Stamina Squat EMOM x 12 - Odd Front Squat@155, Even Back Squat@155 - quads are gonna be lit
Alternating EMOM x 12:
Minute 1 – 40 Double-Unders
Minute 2 – :40s Max Barbell Facing Burpees - 13, 11, 12, 12, 12, 14 all but 2nd set dubs unbroken
3 Supersets, resting 90 seconds between sets:
15 Plate Front Raises
15 Rotator Retractions
30 20 Banded Pull-Aparts
Went to Cahokia Mounds, no cryo 100 situps

Thursday - Coach Thanksgiving WOD. did romwod, 175 situps

Friday - Coach 5,6. mix up warmup
Power Snatch - 3 Position high, mid low every 90 seconds
1 set 80#
1 set 90#
3 sets 95# felt light and quick
WOD - Twenty Two
AMRAP 22:
22 Wallballs
22 Power Snatches 75#
22 Box Jumps 24″
22 Push Presses 75#
22 Calorie Row
3 rounds + 12 reps - tough one! 22 suicide a day is too many.
Post Wod - Minutes 0:00 – 5:00: 4 rounds
1 Wall Walk
3 Pausing Strict Pull-Ups
Minutes 5:00 – 10:00: 3 rounds, rotating
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00: 4 rounds
10 Second L-Sit off PU Bar
3 Inchworms
no cryo, rushed to indoor game, 100 situps

Saturday - Early start 0600. Most of warmup
Clean Pull + High Hang Squat Clean + Hang Squat Clean
Set #1 – 30% - 80
Set #2 – 40% - 90
Set #3 – 50% - 110
Set #4 – 50% - 110
Set #5 – 50% - 110
Clean + Hang Clean (squat)
Set #1 – 60% - 130
Set #2 – 65% - 145
Set #3 – 70% - 150
Set #4 – 73% - 155
Set #5 – 76% - 165
Work to heavy - 175, 185, 195# - not horrible, struggle out of bottom, didnt finish pull, elbows low
Gymnnastics-
12 CTB Pull-Ups, 12 Toes to Bar, 12 Pull-Ups
9 CTB Pull-Ups, 9 Toes to Bar, 9 Pull-Ups
6 CTB Pull-Ups, 6 Toes to Bar, 6 Pull-Ups
Every break 20 dubs. Did 30 first set, then 20 between mvements. First 12 c2b stayed on bar, but not smooth unbroken. Last set did 6 t2b into 2 pull ups... sucked. 9:39.
WOD - Jerry
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
25:10 - 8:07 first mile, 7:47 row 1:56 pace, 7:37 last mile.
Cryo 100 situps

Sunday - Rest. 150 situps

Monday, November 14, 2016

Cold outside, makes cold bar inside....

Monday - Followed full warmup, left shoulder pain, rolled scap
Snatch - 1x3 60% - 95#, 1x3 70% - 115#, 3x3 75% - 125# - first 2 felt off, last set was on, in hips and snappy!
Snatch grip Deadlift - 5x2 - 175# little nag in left mid back
Ring Dips - gave a couple half attempts at ring muscle ups, then just defaulted to dips
1:30 - 23
Rest 1:00
1:00 - 12
Rest :30
:30 - 8
43 total - not as good as last time, shoulder sore
WOD - 7 UP
10 Rounds:
7 Sumo-Deadlift High Pulls
7 Front Squats
7 Push Jerks
Rx – 95# - 12:36, i think. Quad burn caught up with me. some trouble with overhead.
Cryo, 120 situps

Tuesday - Helped Sierra out with CF Total. mini warmup
HSPU - 1 max effort attempt strict. Used 1 ab mat - 5 reps.
Double Unders - AMRAP 2 min - 173 (122 unbroken)
WOD - “Lead Foot” Part 1 - 66 reps (12 c2bar... lot slower than expected.)
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2 - 64 reps (1+1 cal ugh)
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3 - 72 reps (1+27 better pace, still had to break up pull ups more than want to)
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-Ups
Post - 2 Supersets*, resting 2-3 minutes between:
15 GHD Sit-Ups
20 Empty Bar Good Mornings
25 AbMat Sit-Ups
30 Hip Extensions
130 situps, cryo

Wednesday - Coach 5,6. Demoed pull ups, bmu, t2b. mixed up the warmup, but got most in.
Clean Complex From Hell - 6x1 - every 5 min (Unbroken Complex)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
65, 85, 105, 125, 135, 140#. Probably could have done 145 just as easy. Bringing bar down from overhead was worst part, legs were burning last set of squats.
Row Conditioning -

5 min @ 2k+10sec - 1:59 - 1277m 1:59.0
rest 2:30
4 min @ 2k+7sec - 1:56 - 1034m 1:56.0
rest 2min
3 min @ 2k+4sec - 1:54 - 790m 1:53.9
rest 1:30
2 min @ 2k pace - 1:49 - 553m 1:48.4
rest 1min
1 min @ 2k - 3sec - 1:46 - 289m 1:43.8
4005m on rower (counts rest too) 3943m actual total.

Thursday - Coach 6, no 7. Power Cleaned 185 cold to replace bar for shana back squat.
RomWod. Cryo. 175 situps

Friday - Coach 5,6. feeling stiff. Did most of warmup.
Chest-2-Bar test - 1:30 on/1:00 rest, 1:00 on/:30 rest, :30 on. - 21, 15, 9 = 45 total started with 5 that felt great, each round ended up with singles.... bah
Bar Facing Burpees test - 2:00 on/:30 rest, 1:00 on/:30 rest, :30 on - 33, 16, 11 = 60 can really feel the wall, pace goes to shit.
WOD - "SMOOTH CRIMINAL"
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts 245#
3 rounds + 57 dubs. Went unbroke first 2 rounds dubs. 3x10 on all wb. 3x5 deads.
Cryo, 100 sit ups. Mexican

Saturday - Early soccer match, rushed at gym. most of warmup
HSPU - 6 rounds 30 sec on 30 sec off - 53 total, 13, 10, x,x,x,x
Hang Clean and Jerks - 2 reps
Set #1 – 60% - 125
Set #2 – 65% - 135
Set #3 – 70% - 145
Set #4 – 70% - 145
Set #5 – 70% - 145
10 min work to heavy - 155, 165. didnt attempt 175....
WOD - “Adderall Part 1”
Minutes 0-10 (10 Min Window):
Row 1600 Meters. In time remaining, Max Clean and Jerks 135#
Minutes 10-13: Rest
17 reps - plenty of time, just didn't push the lifts enough
“Adderall Part 2”
Minutes 13-20 (7 Min Window):
Row 800 Meters. In time remaining, Max Power Snatches 115#
Minutes 20-23: Rest
23 - felt ok about these
“Adderall Part 3”
Minutes 23-27 (4 Min Window)
Row 400 Meters. In time remaining, Max Thrusters 95#
29 - 10,10,8,1.... ugh
Freezing windy soccer match. Mexican again!

Sunday - Rest 100 situps, romwod, more soccer and tacos for lunch.

Monday, November 07, 2016

Testing lift week, starts off with disappointment

Monday - Knee feeling a little better, but sharp pain on standing from bottom. Did full warmup
Snatch - on the minute
Minute 0 – 1 Snatch @ 75% - 120
Minute 1 – 1 Snatch @ 78% - 125
Minute 2 – 1 Snatch @ 81% - 130
Minute 3 – Rest
Minute 4 – 1 Snatch @ 78% - 125
Minute 5 – 1 Snatch @ 81% - 130
Minute 6 – 1 Snatch @ 84% - 135
Minute 7 – Rest
Minute 8 – 1 Snatch @ 81% - 135 - didn't drop
Minute 9 – 1 Snatch @ 84% - 140 (fail??)
Minute 10 – 1 Snatch @ 87% - 145
Minute 11 – Rest
Minutes 12 – 24 – Max - 150 felt heavy, failed 155 couple times before hitting, attempted 160 multiple, then 165 once, then back to 160 still missed.. disappointed.
WOD - THE GOOD LIFE
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps 24″
11:23 - pretty easy wod, stayed steady, could have pushed faster just no drive after snatch fails.
Post wod stretching
Cryo, 120 situps

Tuesday - Knee is still painful, pressure on top seems to alleviate, scap sore also.  Full warmup
Minute 1 – 3 Pausing Reps @ 40% - 105
Minute 2 – 3 Reps @ 50% - 125
Minute 3 – 3 Reps @ 55% - 135
Minute 4 – 2 Reps @ 60% - 155
Minute 5 – 1 Rep @ 70%  - 175
Work to Max - 185, 205, 225, 235, 245, 255# New PR. Attempted 260 but failed.
WOD
“Bouncy House” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 95#
Time remaining, Max Calorie Bike - 17 cal
Rest 4:00
“Bouncy House” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 135#
Time remaining, Max Calorie Bike - 8 cal
Rest 4:00
“Bouncy House” Part 3
In a 4:00 Window…
1 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 155#
Time remaining, Max Calorie Bike - 26 cal (so close to 27)
51 total reps. Middle round was the worst, had to break 2 times in cleans. Last round cleans 3,3,2,1.
20 post situps. Plus stretching.
Cryo, 100 situps

Wednesday - Coach 5,6. Slow warmup, little stiff, knee and scap sticking around.
Jerk Balance - 3x3 empty, 3x3 95# - solid press to ceiling felt better on scap
Tall Jerks - 3x3 empty, 1x2 95# too heavy, 2x3 75# much better
Split Jerk - On the 0:00 – 2 Pausing* Reps @ 60% - 125
On the 1:30 – 2 Pausing* Reps @ 70% - 145
On the 3:00 – 2 Reps @ 74% - 150
On the 4:00 – 1 Rep @ 77% - 160
On the 5:00 – 1 Rep @ 80% - 165
15 min work to max - 175, 185, 195, 200, missed once, 205 missed 3 times, then hit. ties PR
WOD - "20/20"
AMRAP 20:
5 Bar Muscle-Ups Chest2Bar
10 Hand-Release Pushups
15 Air Squats
20 Calorie Row
8 rounds even. steady pacing. had to do c2b 3/2 after round 4?
Post - 3 Supersets:
10 Good Mornings - used empty bar
20 GHD Sit-Ups
25 Hip Extensions
30 Second L-Sit Hold (bend knees as needed)
Cryo + SUSHI! 100 situps

Thursday - Coach 6,7. 175 situps. RomWod

Friday - Coach 5,6. Plyo push ups with class. Most of the warmup... going slow.
Snatch Grip Sots Press 5x3 - bar, 3x75, 1x95 and a fail at 95.
Snatch Balance 5x3 (do not exceed 75% of your OHS) - 95, 115, 4x135#
High Hang Snatch w/ pause - 1@95, 5@115#.
WOD - TOOTSIE ROLL
Row 1,000 Meters - 3:44
Directly into…
21 – 15 – 9:
Overhead Squat 95#
Kettlebell Swings 70#
9:26 - KB were a struggle. OHS were unbroken.
Post Row Conditioning
10 min EMOM
1 - 12 cal
2 - 12 cal
3 - 12 cal
4 - rest
5 - 12 cal
6 - 12 cal
7 - 12 cal
8 - rest
9 - 16 cal
10 - 20 cal..
Cryo, 100 pull ups. Cryo again in evening on way to Wod With Warriors
Evening WOD - Armistice
11 minute AMRAP
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135 - 3 rounds + 25. Pull ups went right away. then got a blood blister on right hand.

Saturday - Feeling it today not fully recovered. Hand is torn up.
CLEAN PRIMER - 4 Sets
1 Clean Pull + 1 High Hang Squat Clean + 1 Hang Squat Clean - 95, 105, 115, 125#
JERK PRIMER - 4 Sets
1 Jerk Balance + 1 Jerk Drive + 1 Pausing Split Jerk - 95, 105, 115, 125#
Clean and Jerk -
Minute 1 – 2 + 1 @ 50% - 115
Minute 2 – 2 + 1 @ 60% - 125
Minute 3 – 1 CJ @ 65% - 135
Minute 4 – 1 CJ @ 68% - 140
Minute 5 – 1 CJ @ 71% - 145
Minute 6 – 1 CJ @ 74% - 150
Build to heavy 1 rep - 155, 165, 175, 185 - jerk out front. Went for 190 failed clean, failed 185.. done
WOD - “Milky Way” Part 1
AMRAP 10:
25 Double-Unders
10 Power Cleans 95#
25 Double-Unders
10 Thrusters 95#
4+25. Dubs and thrusters were unbroked, clean unb 1st round, then 5+5 or 6+4.
Rest 2 min
5 min AMRAP Bar Facing Burpees - 61 reps.
Cryo. 100 situps

Sunday - REST. 120 situps Original Pancake House!

Wednesday, November 02, 2016

Deer stand is up

Monday - Followed warmup. Lifters on.
On the Minute – Squat Snatch
Minute 0 – 1 Squat Snatch @ 75% - 120
Minute 1 – 1 Squat Snatch @ 78% - 125
Minute 2 – 1 Squat Snatch @ 81% - 130
Minute 3 – 1 Squat Snatch @ 78% - 125
Minute 4 – 1 Squat Snatch @ 81% - 130
Minute 5 – 1 Squat Snatch @ 84% - 135
Minute 6 – 1 Squat Snatch @ 81% - 130
Minute 7 – 1 Squat Snatch @ 84% - 135
Minute 8 – 1 Squat Snatch @ 87% - 140
Minute 9 – Rest
Minute 10 – 1 Squat Snatch @ 84% - 135
Minute 11 – 1 Squat Snatch @ 87% - 140
Minute 12 – 1 Squat Snatch @ 90% - 145
Minute 13 – Rest
Minute 14 – 1 Squat Snatch @ 90-94% - 150
Minute 15 – Rest
Minute 16 – 1 Squat Snatch @ 90-98% - 155 - just missed it but everything felt good on it
Decided to go again @ 160# - hit it, new PR!
Snatch Grip Deadlift - On the 2:00  5 x 3 @ 105% - 3x170, 2x175#
"HEARTBREAK KID" (AT THE 40:00)
3 Rounds:
10 Front Squats 165#
20 Chest to Bar Pull-Ups - only did 15
50 Double-Unders
10:45 - was worried about the front squat, but did first 2 sets unbroken, last set 7+3. Tried to stay with atleast 2 - 3 reps.
** - at store, tweaked back WTF. low back in some good pain.
Cryo, tylenol, aspercream, ice.

Tuesday - Back was still really sore, stayed home today.... Sucks.. felt better late afternoon. 100 situps. Cryo. curls.

Wednesday - Coach 5,6. warmup, partial
JERK BALANCE
3 Sets of 3 – Empty Barbell - couple tall jerks too, they feel good.
3 Sets of 3 – Light Load 95#
SPLIT JERK
On the 0:00 – 2 Pausing* Reps @ 70% - 145
On the 1:30 – 2 Pausing* Reps @ 70% - 145
On the 3:00 – 2 Reps @ 80% - 165
On the 4:30 – 2 Reps @ 80% - 165
On the 6:00 – 1 Rep @ 85% - 175
On the 7:00 – 1 Rep @ 90% - 185
On the 8:00 – 1 Rep @ 90% - 185
On the 9:00 – 1 Rep @ 90% - 185
On the 11:00 – 2 Pausing* Reps @ 70% - 145
On the 12:30 – 2 Pausing* Reps @ 70% - 145
None of these felt good... pain in subscap, no solid lock out, just off
2k Row - 7:19.3

4 Rounds:
30 Seconds Max Strict Ring Dips
Rest 30 Seconds
30 Seconds Max Ring Rows (elevate feet on box as desired)
Rest 30 Seconds
10,10; 9,10; 10,9; 9,10.
Cryo. 100 situps

Thursday - Coach 6, no show 7. Tricep pull downs - 3x10, curls 2x10, 120 situps

Friday - Coach 5,6. Basic warmup
WOD - Open 13.4 - AMRAP in 7 minutes of:
3 Clean and Jerk  #135
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
67 reps, 7 reps in round of 15.
Snatch Hang High Pull 3x5 -
Set #1 – 40% - 65
Set #2 – 45% - 75
Set #3 – 50% - 80
Muscle Snatch - 3x3 - 50% - 80#, last set at 85#
Power Snatch - 5x2
Set #1 – 55% - 85
Set #2 – 60% - 95
Set #3 – 65% - 105
Set #4 – 70% - 115
Set #5 – 70-75% - 125 a little heavy, but decided to go on. Did singles - 1@130, 1@135, attempted 145 but left it out front and failed. 30 and 35 felt great though, full pulls.
Xtras - 3 supersets 20 GHD + 20 Hip Extensions.
Cryo. 90 situps

Saturday - Short time.
Hang Clean With a Running Clock:
0:00 – 4:00: Build to a Heavy 3-Rep Hang Squat Clean  185#
4:00 – 7:00: Build to a Heavy 2-Rep Hang Squat Clean 195#
7:00 – 10:00: Build to a Heavy 1-Rep Hang Squat Clean 205#
Clean Pulls - 3x3 - 235#
WOD - "JAMBALAYA"
15 Calorie Row
3 Rounds of “Cindy” – 5 Pull-Ups, 10 Pushups, 15 Air Squats
30 Calorie Row
3 Rounds of “Big Nate” – 4 Ring Muscle-Ups, 8 Handstand Pushups, 16 KBS 70#
30 Calorie Row
3 Rounds of “Cindy” – 5 Pull-Ups, 10 Pushups, 15 Air Squats
15 Calorie Row
17:55 - rough one to push through, mental push.
Helped out at Uncharted for Back the Badges
Jordan fighting tonight.

Sunday - Rest day. Not feeling great. Left knee/top of calf sharp pain. Made up situps 170.