Sunday:
[1] Rest / Build New Gym
[2] Small WOD for time:
10 Walking Lunges (total) from back @ 135lbs
5 Clean & Jerks @ 135lbs
10 Toes 2 Bar
10 Boxjumps @ 30inch
10 Toes 2 Bar
5 Clean & Jerks
10 Walking Lunges (total) from front rack
Time: 4:00
Monday:
AM:
[1] 7/13 Squat W6D1
Weight: 6x 3+6 @ 285lbs
[2] SQ PT:
6 Rounds with partner (1 Mile)
Half Lap Sprint + 15 Pushups
Half Lap Sprint + 30 Flutter Kicks
PM:
[1] 6 Week Cycle - Week 1 Day 1
[1a] Snatch 145 6x3 *Catching a few on toes or stepping forward; I need to pull shoulders back more on top.
[2] For Time:
15-12-9-6-3
Clean & Jerk 165lbs
Burpees
Chest to Bar Pullups (15-12)/Muscle Ups (9-6-3)
Time: 19:51
[1b] Snatch Pull
Weight: 175 5x4
Tuesday:
[1] Death by Unbroken Muscle Ups
Score: 7+6 (7 rounds + 6 of 8)
[2] 6 Week Cycle - W1D2
[2a] Behind The Neck (BTN) Jerk - Find a Heavy Single (HS)
Weight: 185x3, 215x2, 225x2, 235x1, 245x1, 260x1 (failed at OHS)
[2b] BTN Jerk @ 80% of today's max
Weight: 210 3x1
[2c] Power Snatch
Weight: 115lbs 5x3
[2d] Push Press
Weight: 160 4x5
Wednesday:
AM:
[1] SQ PT: I felt very weak in the shoulers and still sick. So I did zero pushups and 5 rounds of: 20 MTN Climbers; 10 Toe Touches, Run 2 Laps.
PM:
[1] Rest Day... I know I am in the Oly Cycle, but I really need to rest shoulders.
Thursday:
[1] ME UB Double Unders
Score: 145
[2] 7/13 Squat W6D2
Weight: 6x 3/6 @ 265lbs
[3] Clean 5x3 @ 185lbs
[4] Clean Pull 5x4 @ 220lbs
Friday:
[1] ME UB Double Unders
Score: 155
[2] Power Clean 5x3 @ 155 (2), 165 (3)
[3] Hang Snatch (below knee) 5x2 @ 125lbs
[4] Snatch Push Press + OHS 3x 3+2 @ 185lbs
[5] Coaching....
[6] Front Squat 1 Rep... 325lbs PR!!!
Saturday:
[1] Rest Day. *Trying to recover more from Sickness and sore shoulders.
Evolve.
Monday, May 5, 2014
Wednesday, April 30, 2014
27 April - 3 May
Sunday:
[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),245, 245, 225, 225+Jerk+BTN Jerk+OHS, 225+Jerk+BTN Jerk+OHS
[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, 175,185
[3] 7/13 Squat W5D2
Weight:
[3] Coach / Rebuild New Gym
Saturday:
[1] Rest Day / Rebuild New Gym
[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
Monday, April 21, 2014
20 - 26 April
Sunday:
Easter Sunday
Rest Day - Enjoy The Family
HE IS RISEN!
Monday:
AM:
[1] Sprints: 3 Rounds of:
1/2 Lap Sprints (133M) + 15 Flutterkicks (4 count)
~Rest as partners run~
1/2 Lap Sprints (133M) + 15 Pushups
*Alternate 1/2 Lap sprint between parter, total of 6 laps (1mile).
[2] Tabata Planks
[3] 20x3 Strict Pullups (60 Total)
PM:
[WU] 3 Rounds of Cindy
[1] BHCF WOD Monday, but with Dumbbells:
10 Min AMRAP
5 front squats
10 front rack lunges (total) (alternating legs but not walking)
5 shoulder to overhead
10 front rack lunges
5 thrusters
10 front rack lunges
*I Used a pair 35lb DBs. I tried it with 55lbs, but quickly realized I have a weakness.
Score: 2+30.
[2] 7/13 Squat W4D1
Weight: 5x4/8 @ 255lbs
*OMG. This is getting heavy.
[3a] 2x12 Reverse Hypers @ 100lbs
[3b] 4x15 Decline Pushups
Tuesday:
Wednesday:
[1] WODs/Strength
Squat
Snatch
Snatch Pulls
Snatch Deadlifts
[2] Coach
Thursday:
[1] Travel
[2] Sioux Falls WOD
Friday:
[1] Travel
[2] Hotel Bodyweight WOD
Saturday:
[1] Rest Day/Wedding
Easter Sunday
Rest Day - Enjoy The Family
HE IS RISEN!
Monday:
AM:
[1] Sprints: 3 Rounds of:
1/2 Lap Sprints (133M) + 15 Flutterkicks (4 count)
~Rest as partners run~
1/2 Lap Sprints (133M) + 15 Pushups
*Alternate 1/2 Lap sprint between parter, total of 6 laps (1mile).
[2] Tabata Planks
[3] 20x3 Strict Pullups (60 Total)
PM:
[WU] 3 Rounds of Cindy
[1] BHCF WOD Monday, but with Dumbbells:
10 Min AMRAP
5 front squats
10 front rack lunges (total) (alternating legs but not walking)
5 shoulder to overhead
10 front rack lunges
5 thrusters
10 front rack lunges
*I Used a pair 35lb DBs. I tried it with 55lbs, but quickly realized I have a weakness.
Score: 2+30.
[2] 7/13 Squat W4D1
Weight: 5x4/8 @ 255lbs
*OMG. This is getting heavy.
[3a] 2x12 Reverse Hypers @ 100lbs
[3b] 4x15 Decline Pushups
Tuesday:
Wednesday:
[1] WODs/Strength
Squat
Snatch
Snatch Pulls
Snatch Deadlifts
[2] Coach
Thursday:
[1] Travel
[2] Sioux Falls WOD
Friday:
[1] Travel
[2] Hotel Bodyweight WOD
Saturday:
[1] Rest Day/Wedding
Monday, April 14, 2014
13 - 19 April
Sunday:
Final Rest / Recovery. Starting to gain weight back.
Monday:
AM:
[1a] 1/3 Lap Sprints (1 Mile) *Felt something start to hurt on inner knee tendon.
[1b] Tabata Situps: 12, 12, 12, 12
[1c] Tabata Pushups: 15, 15, 15, 13
[1d] 3x45 sec Planks
[2] 1 Lap of Walking Lunges (266m)
Time/Score: ~10:30, 281 lunges (total)
PM:
[1] 7/13 Squat W3D1
Weight: 5x 4/8 @ 235lbs
[2] 12 min AMRAP
7 Deadlifts @185/125 225lbs (must be unbroken)
10 Knees to Elbows (went unbroken)
13 Boxjumps @ 24inch
Score: 7+14, finished 8th round at 13:31
[3] Complex: Strict Press + Press to Split Jerk + Strict Press + Press to Split Jerk
Weight: 95, 95, 95, 95, 115, 115, 115, 115
[4] Reverse Hyper: 1x24 100lbs
Tuesday:
[1] Strength: Push Press
Weight: 135x5, 155x5, 185x5, 185x4
[2] For Time
21 Push Press @ 115lbs
21 Chest 2 Bar Pullups
Run 3 Laps (400m)
15 Push Press
15 C2B Pullups
Run 2 Laps
9 Push Press
9 C2B Pullups
Run 1 Lap
Time: 6:57 (unbroken Push Presses (fast), 3 sets each of 21/15 pullups, 9 butterfly. Attacked each run round with sprinting the first lap. This helped keep the body primed on each run round to go fast. After the sprint lap, I would recover as needed, but if I can keep the pace I will.)
[3] Reverse Hyper: 2x12 100lbs
Wednesday:
AM[1] 7/13 Squat W3D2
Weight: 5x 4/8 @ 225lbs
Thursday:
[1] Work to a heavy Squat Clean Thruster (No Jerks/Push Jerks allowed)
Weight: 135+4 Thrusters, 155+4, 165+4, 185+2, 205, 205,215, 215, 225, 225.
[2] 12-10-8-6-4-2
Squat Clean Thruster 135lbs
Hand Stand Walk 30 Feet (15' down & back)
Deficit Handstand Pushups 45 plates
Time: 29:58rx
*Felt really great during Handstand Walks. Multiple Times I held my balance good and kept going. Last two rounds though were very sloppy and fatigued.
[3] Tabata Plank Hold: 8 rounds: 20 secs work, 10 secs rest.
Friday:
AM:
[1] 2 mile run for SQ PT. First one for the year. Ran on pavement with Vibrams, I can def. feel the fatigue coming in from not doing this.
PM:
[2] Coaching
Saturday:
[1] For Time:
30 Burpees
30 Box Jumps @ 30
30 Thrusters @ 115
30 GHD Situps
30 Snatches @ 115
30 Toes 2 Bar
Time: 17:00
[2] 10 Min AMRAP
3 Deadlifts @ 315
2 Rope Climbs
Score: 6 Rounds + 3 Deadlifts
[3] 7/13 Squat W3D3
Weight: 3x4 Front Squats @ 195lbs (Taken from floor as a Clean)
Final Rest / Recovery. Starting to gain weight back.
Monday:
AM:
[1a] 1/3 Lap Sprints (1 Mile) *Felt something start to hurt on inner knee tendon.
[1b] Tabata Situps: 12, 12, 12, 12
[1c] Tabata Pushups: 15, 15, 15, 13
[1d] 3x45 sec Planks
[2] 1 Lap of Walking Lunges (266m)
Time/Score: ~10:30, 281 lunges (total)
PM:
[1] 7/13 Squat W3D1
Weight: 5x 4/8 @ 235lbs
[2] 12 min AMRAP
7 Deadlifts @
10 Knees to Elbows (went unbroken)
13 Boxjumps @ 24inch
Score: 7+14, finished 8th round at 13:31
[3] Complex: Strict Press + Press to Split Jerk + Strict Press + Press to Split Jerk
Weight: 95, 95, 95, 95, 115, 115, 115, 115
[4] Reverse Hyper: 1x24 100lbs
Tuesday:
[1] Strength: Push Press
Weight: 135x5, 155x5, 185x5, 185x4
[2] For Time
21 Push Press @ 115lbs
21 Chest 2 Bar Pullups
Run 3 Laps (400m)
15 Push Press
15 C2B Pullups
Run 2 Laps
9 Push Press
9 C2B Pullups
Run 1 Lap
Time: 6:57 (unbroken Push Presses (fast), 3 sets each of 21/15 pullups, 9 butterfly. Attacked each run round with sprinting the first lap. This helped keep the body primed on each run round to go fast. After the sprint lap, I would recover as needed, but if I can keep the pace I will.)
[3] Reverse Hyper: 2x12 100lbs
Wednesday:
AM[1] 7/13 Squat W3D2
Weight: 5x 4/8 @ 225lbs
Thursday:
[1] Work to a heavy Squat Clean Thruster (No Jerks/Push Jerks allowed)
Weight: 135+4 Thrusters, 155+4, 165+4, 185+2, 205, 205,
[2] 12-10-8-6-4-2
Squat Clean Thruster 135lbs
Hand Stand Walk 30 Feet (15' down & back)
Deficit Handstand Pushups 45 plates
Time: 29:58rx
*Felt really great during Handstand Walks. Multiple Times I held my balance good and kept going. Last two rounds though were very sloppy and fatigued.
[3] Tabata Plank Hold: 8 rounds: 20 secs work, 10 secs rest.
Friday:
AM:
[1] 2 mile run for SQ PT. First one for the year. Ran on pavement with Vibrams, I can def. feel the fatigue coming in from not doing this.
PM:
[2] Coaching
Saturday:
[1] For Time:
30 Burpees
30 Box Jumps @ 30
30 Thrusters @ 115
30 GHD Situps
30 Snatches @ 115
30 Toes 2 Bar
Time: 17:00
[2] 10 Min AMRAP
3 Deadlifts @ 315
2 Rope Climbs
Score: 6 Rounds + 3 Deadlifts
[3] 7/13 Squat W3D3
Weight: 3x4 Front Squats @ 195lbs (Taken from floor as a Clean)
Monday, April 7, 2014
6 - 12 April
Sunday:
[1a] 7/13 Squat W2D1
Weight: 4x7/13 @ 220lbs
[1b] Strict Press
Weight: 6x95, 6x95, 6x95, 12x95
Monday:
[1] Reverse Hyper
Weight: 2x12 @ 80lbs
[2] Deadlifts
Weight: 5x275, 5x315, 5x315, 5x335, 5x345, 1x365
[3] 11 Min AMRAP (followed by 5 Rounds for time:)
20 Wallballs @ 20lbs/10ft
10 Burpee Boxjumps (WOD called for burpees)
5 Clean & Jerks @ 185lbs(did Power Clean & Power Jerks)
Score: 3+15; 4 rounds @ 15:04; 5 rounds @ 19:35
[4] Reverse Hyper
Weight: 1x24 @ 80lbs
Tuesday:
[1] 7/13 Squat W2D2
Weight: 4x7/13 @ 210lbs
*Felt really sick after this, got home and it turns out I have a fever of 102. Damn Flu!
Wednesday:
Rest/Recovery. *Still Sick
Thursday:
Rest/Recovery. *Still Sick
Friday:
Rest/Recovery. *Still Sick. 8 Pounds DOWN... :(
Coaching
Saturday:
[1] For Time:
Reps of 30-20-10 of
BW Back Squats @165
BW Bench @165
Strict Pullups
Time: 27:35rx (Still recovering from being sick. 1 Pound UP!)
[2] 7/13 Squat W2D3
Weight: 4x4 @ 190lbs (Clean first rep)
[1a] 7/13 Squat W2D1
Weight: 4x7/13 @ 220lbs
[1b] Strict Press
Weight: 6x95, 6x95, 6x95, 12x95
Monday:
[1] Reverse Hyper
Weight: 2x12 @ 80lbs
[2] Deadlifts
Weight: 5x275, 5x315, 5x315, 5x335, 5x345, 1x365
[3] 11 Min AMRAP (followed by 5 Rounds for time:)
20 Wallballs @ 20lbs/10ft
10 Burpee Boxjumps (WOD called for burpees)
5 Clean & Jerks @ 185lbs(did Power Clean & Power Jerks)
Score: 3+15; 4 rounds @ 15:04; 5 rounds @ 19:35
[4] Reverse Hyper
Weight: 1x24 @ 80lbs
Tuesday:
[1] 7/13 Squat W2D2
Weight: 4x7/13 @ 210lbs
*Felt really sick after this, got home and it turns out I have a fever of 102. Damn Flu!
Wednesday:
Rest/Recovery. *Still Sick
Thursday:
Rest/Recovery. *Still Sick
Friday:
Rest/Recovery. *Still Sick. 8 Pounds DOWN... :(
Coaching
Saturday:
[1] For Time:
Reps of 30-20-10 of
BW Back Squats @165
BW Bench @165
Strict Pullups
Time: 27:35rx (Still recovering from being sick. 1 Pound UP!)
[2] 7/13 Squat W2D3
Weight: 4x4 @ 190lbs (Clean first rep)
Tuesday, April 1, 2014
2014 CrossFit Open Results
The following are the results to the 2014 CrossFit Open that pertains to me.
One thing to take note of; placements in "Create a Leaderboard" do not match individual rankings to region/world. Some people could be up/down by a few ranks in relation to friends/co-athletes.
Black Hills CrossFit Regional Rankings
One thing to take note of; placements in "Create a Leaderboard" do not match individual rankings to region/world. Some people could be up/down by a few ranks in relation to friends/co-athletes.
Black Hills CrossFit Regional Rankings
| Black Hill's CrossFit (MEN) | |||||
| Competitor | Workout 1 | Workout 2 | Workout 3 | Workout 4 | Workout 5 |
| 233 (1905) Jordan Behler | 141 (359) | 692 (167) | 62 (152) | 567 (190) | 443 (12:49) |
| 236 (1940) Patrick King | 635 (315) | 178 (200) | 582 (139) | 385 (192) | 160 (11:37) |
| 468 (3375) Andrew Bergman | 569 (324) | 113 (225) | 1210 (133) | 253 (195) | 1230 (14:52) |
| 807 (5333) Robbie Southards | 1478 (300) | 472 (181) | 2368 (120) | 660 (189) | 355 (12:31) |
| 869 (5822) Kris Anderson | 1478 (300) | 1500 (129) | 414 (141) | 1296 (184) | 1134 (14:40) |
| 891 (5945) Rickie Amisone | 836 (311) | 711 (143) | 1837 (130) | 1247 (184) | 1314 (15:01) |
| 899 (6012) Randy Hoover | 2055 (270) | 283 (194) | 686 (137) | 1518 (183) | 1470 (15:21) |
| 915 (6107) Jeremiah Ratzsch | 987 (308) | 1299 (132) | 661 (138) | 1604 (182) | 1556 (15:31) |
| 920 (6117) Nathan Derksen | 738 (314) | 780 (141) | 1357 (131) | 1419 (183) | 1823 (16:04) |
| 1222 (8002) Colter Henry | 624 (317) | 2334 (114) | 3084 (111) | 497 (191) | 1463 (15:20) |
| Black Hills CrossFit (WOMEN) | |||||
| Competitor | Workout 1 | Workout 2 | Workout 3 | Workout 4 | Workout 5 |
| 71 (583) Kelly Bruhn | 144 (327) | 101 (176) | 206 (142) | 86 (185) | 46 (11:08) |
| 155 (1201) Paula Moore | 110 (344) | 274 (132) | 326 (139) | 312 (180) | 179 (12:35) |
| 161 (1233) Sarah Penry | 62 (351) | 306 (130) | 353 (138) | 413 (180) | 99 (11:57) |
| 269 (1860) Kami Palmer | 729 (268) | 174 (138) | 459 (136) | 123 (184) | 375 (13:43) |
| 562 (3661) Angela Christopherson | 1529 (228) | 875 (79) | 363 (138) | 454 (180) | 440 (14:00) |
| 570 (3700) Nicole Brown | 342 (305) | 406 (120) | 1504 (111) | 189 (182) | 1259 (16:53) |
| 911 (5848) Nicole Keegan | 924 (262) | 1684 (39) | 881 (130) | 863 (179) | 1496 (17:40) |
| 1005 (6328) Patricia Cassidy | 1729 (222) | 1197 (72) | 1560 (110) | 882 (178) | 960 (15:56) |
| 1382 (8430) Susie Marcks | 781 (266) | 1657 (55) | 2324 (102) | 924 (176) | 2744 (22:55) |
| 2211 (12658) Kayla Silver | 4965 (90) | 2356 (30) | 708 (131) | 2285 (152) | 2344 (21:00) |
| 2385 (13550) Carolyn Southards | 4039 (132) | 2138 (33) | 1940 (106) | 2557 (147) | 2876 (23:46) |
30 March - 5 April
Sunday:
[1]10 min EMOM 5 min EMOM
2 Hang Squat Cleans + 2 Jerks
Weight: 185lbs (5 mins), 165lbs (3 mins)
*Form was getting sloppy. Suppose to be 10 EMOM with good form
[2] 7/13 Squat W1D1
Weight: 4x7/13 @ 205lbs
Monday:
[1] 15 min AMRAP
10 Toes 2 Bar
20 KB Swings
30 KB Lunges (KB held anyway. I held it on top of shoulder, next to cheak. This provided a more vertical torso)
Score: 4+42 (12 KB Lunges), 5 rounds @ 15:54
[2] 3 Rounds EMOM:
ODD: 10 Strict Pullups
EVEN: 10 Strict Ring Dips
Tuesday:
[1] 7/13 Squat W1D2
Weight: 4x7/13 @ 195lbs
[2] 5 Rounds for time:
15 Pullups
15 Pushups
15 Boxjumps
Time: 7:17rx
Wednesday:
[1] Snatch Day: 1 hour
a. 3 Hang Snatch High Pulls + 1 Snatch + 4 Drop Snatch
Weight: 95, 125, 135, 145, 145, 145, 145, 145
b. Snatch 1.1. ~rest 1.5 mins each set~
Weight: 145, 165, 175, 175
c. Snatch
Weight: 185, 185, 185
Thursday:
[1] 5 Rounds for time:
200m Row
10 Burpees
10 Wallballs
Time: 9:29rx
~2 Min Rest~
[2] Deadlifts 5-5-5-5
Weight: 225, 275, 305, 315
1 Min between efforts
~2 Min Rest~
[3] "Annie"
50-40-30-20-10
Double Unders
Situps
Time: 6:58rx (PR is 6:17)
[4] 7/13 Squat W1D3
Weight: 4x4 FS 190lbs
Weight taken from floor as a power clean, then perform front squats.
Friday:
[1] Coaching/Rest Day
Saturday:
[1] 3 Rounds Not for time:
4 UB Muscle Ups
8 Strict HSPU (Toes on wall)
40 UB Double Unders
[2] "Bench Fit"
3 Rounds:
10 BW Bench Press @ 165lbs (unbroken on all)
5 Strict Pullups
10 BW Power Cleans @ 165lbs
15 Boxjumps
Time: 11:06
[3] For Time:
10 Clean & Jerks @ 135lbs
20 C2B Pullups
8 Clean & Jerks @ 155lbs
16 C2B Pullups
6 Clean & Jerks @ 185lbs
12 C2B Pullups
4 Clean & Jerks @ 205lbs
8 C2B Pullups
2 Clean & Jerks @ 225lbs
4 C2B Pullups
Time: 18:58
[4] 5 Rounds, time each round separately
*2 Min Rest after each round, then push hard.
Row 250m
10 GHD Situps
10 KB Swings @ 70lbs
Times: 2:08, 2:00, 1:57, 1:54, 1:52
#GoSoHard
[1]
2 Hang Squat Cleans + 2 Jerks
Weight: 185lbs (5 mins), 165lbs (3 mins)
*Form was getting sloppy. Suppose to be 10 EMOM with good form
[2] 7/13 Squat W1D1
Weight: 4x7/13 @ 205lbs
Monday:
[1] 15 min AMRAP
10 Toes 2 Bar
20 KB Swings
30 KB Lunges (KB held anyway. I held it on top of shoulder, next to cheak. This provided a more vertical torso)
Score: 4+42 (12 KB Lunges), 5 rounds @ 15:54
[2] 3 Rounds EMOM:
ODD: 10 Strict Pullups
EVEN: 10 Strict Ring Dips
Tuesday:
[1] 7/13 Squat W1D2
Weight: 4x7/13 @ 195lbs
[2] 5 Rounds for time:
15 Pullups
15 Pushups
15 Boxjumps
Time: 7:17rx
Wednesday:
[1] Snatch Day: 1 hour
a. 3 Hang Snatch High Pulls + 1 Snatch + 4 Drop Snatch
Weight: 95, 125, 135, 145, 145, 145, 145, 145
b. Snatch 1.1. ~rest 1.5 mins each set~
Weight: 145, 165, 175, 175
c. Snatch
Weight: 185, 185, 185
Thursday:
[1] 5 Rounds for time:
200m Row
10 Burpees
10 Wallballs
Time: 9:29rx
~2 Min Rest~
[2] Deadlifts 5-5-5-5
Weight: 225, 275, 305, 315
1 Min between efforts
~2 Min Rest~
[3] "Annie"
50-40-30-20-10
Double Unders
Situps
Time: 6:58rx (PR is 6:17)
[4] 7/13 Squat W1D3
Weight: 4x4 FS 190lbs
Weight taken from floor as a power clean, then perform front squats.
Friday:
[1] Coaching/Rest Day
Saturday:
[1] 3 Rounds Not for time:
4 UB Muscle Ups
8 Strict HSPU (Toes on wall)
40 UB Double Unders
[2] "Bench Fit"
3 Rounds:
10 BW Bench Press @ 165lbs (unbroken on all)
5 Strict Pullups
10 BW Power Cleans @ 165lbs
15 Boxjumps
Time: 11:06
[3] For Time:
10 Clean & Jerks @ 135lbs
20 C2B Pullups
8 Clean & Jerks @ 155lbs
16 C2B Pullups
6 Clean & Jerks @ 185lbs
12 C2B Pullups
4 Clean & Jerks @ 205lbs
8 C2B Pullups
2 Clean & Jerks @ 225lbs
4 C2B Pullups
Time: 18:58
[4] 5 Rounds, time each round separately
*2 Min Rest after each round, then push hard.
Row 250m
10 GHD Situps
10 KB Swings @ 70lbs
Times: 2:08, 2:00, 1:57, 1:54, 1:52
#GoSoHard
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