[1] Travel / Rest Day
Monday:
Travel
[1] Hotel Dumbbell WOD
[2] Dumbbell Meathead
Tuesday:
[1] Rest / Work on Car
Wednesday:
AM:
[1] 7/13 Squat W5D1
6x 3+6 @ 265lbs
[2] Every 2 mins on the 2 min for 10 Rounds (20 mins)
10 Toes to Bar
10 Muscle Snatches, Alternating Arms @ 55lb dumbbell
10 Burpees
Avg Time per round: 1:20-1:31
[3] 15 Strict L-Seat Muscle Ups (UT)
PM:
[1] Power Cleans
[2] BHCF WOD:
15 Min AMRAP
Row 1000 (Row 500 after all rounds after Round 1)
50 Situps
25 Power Cleans @ 155
75 Double Unders
Score: 1+85...not rx. There was not enough rowers available for the class size. So when I started round 2, I had to wait for the rower. Instead I did the 50 Situps first and I still had to wait for the rower. So I did 10 Power Cleans and finally got on the rower to where I rowed ~250meters. After the Situps I had to wait for both the rower and barbell so I had wasted a full minute. So in reality my score would have been 1+110 rx1.
Time: 2 Rounds @ 18:54
Thursday:
[1] HS Power Clean (nanos)
Weight: 165, 185, 205, 225, 235 (PR from 230),
[2] BHCF WOD:
21-15-9
Front Squat 155lbs
Toes to Bar
Time: 3:33rx UNBROKEN.
[3] Banded Jump Squats (Red Bands)
Weight: 45lb barbell (2x10), 95lbs (2x10)
[4] (2+3) Strict Press+Strict Press+Strict Press To Split Jerk+Strict Press To Split Jerk+Strict Press To Split Jerk
Weight: 95, 95, 115, 115, 125, 115
[5] Alternate between each *rest as needed
10x Hip Extensions w/ 45lb barbell
10x GH Raise
Friday:
[1] For Time:
15 Muscle Ups (6,5,4. 1:27mins)
15 Clean & Jerks @ 135 (1 rep at a time)
Time: 4:30?
[2] 15 Mins, establish today's 1RM Hang Snatch
Weight: 135, 135, 145, 145, 165, 175,
[3] 7/13 Squat W5D2
Weight:
[3] Coach / Rebuild New Gym
Saturday:
[1] Rest Day / Rebuild New Gym
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