August 18 - 24

Sunday:
(late night)
[1]  3 Rounds for time:
10 "Right arm" Kettlebell Overhead Walking Lunges (KBOHWL) @ 24kg
20 GHD Situps
10 "Left arm" KBOHWL
20 Wallballs
Time:  9:54rx  (Unbroken)
[2]  3 Rounds not timed:
15 UB Butterfly Pullups
10 GHD Raises
5 Manmakers @ 15kg dumbbells (1 each hand) [Burpee Down, Pushup, 1 Right Arm Row, Pushup, 1 Left Arm Row, Pushup, Squat Clean, Thruster]
*Complete

Monday:
[1]  SPRINTS
Every 12 minutes for 36 minutes (3 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible. Rest for the rest of the 12 mins then go!

Times:  6:13, 6:33, 6:42 (in direct sunlight + 110 degrees + 99% humidity)
[2]  Volleyball

Tuesday:

[1]  15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).

Weight: 115, 125, 135, 145, 155

[2]  3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

Weight:  140

[3]  4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.

Weight:  155

[4]  For Time:

8 Muscle Ups

12 Power Cleans @ 155lbs

16 Front Squats @ 155lbs

20 Alternating KB Snatches @ 70lbs

16 Front Squats @ 155lbs

12 Power Cleans @ 155lbs

8 Muscle Ups

Time:  14:04rx  (would be under 14:00... I had to wait a little bit to get access to my own rings again... )

[5]  Volleyball

Wednesday:

[1]  15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

Weight:  135, 155, 165, 185, 205

[2]  3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

Weight:  185

[3]  3 rounds of:

5 Snatches @ 135

10 Overhead Walking Lunges @ 135

Then 20 Burpees to a target.

Time:  8:15rx

[E]  Walking Lung Max @ 185lbs for two steps.  (OMG that was heavy)

[4]  Volleyball

Thursday:

[1]  12 minutes to establish a 3rm Hang Power Snatch (from hips).

Weight:  95-115-115-125(x2)-125(x2)

[2]  12 minutes to establish a 3rm Hang Power Clean (from hips).

Weight:  135-155-165-175-185

[3]  12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).

Weight:  135-155-165-185

[4]  Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 3 minutes

** The Gym got crowded, I no longer had room to do the WOD.  Then lost interest/motivation.

Friday:

[1]  Rest Day

[2]  Volleyball

Saturday:

[1]  Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
Weight:  145lbs for triple

[2]  Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
Weight:  185lbs for double

[3]  30 Rounds of BEAR Complex @ 185lbs
Time:  29:27rx. *(Harrison got 23:28rx.  Holy crap!)  My tempo was 1 EMOM. Goal to finish under 30 mins.
[4a]  3XME Strict Tempo Suppinated Pullups (3 count pause with chin over bar) – rest 60 sec.
[4b]  3X15 Reverse Hypers – heavy but fast, rest 60 sec.
**Tried 1 Round of 4a/b and was just too spent on energy, haha.