Training Day 5

A. Power Snatch, 3/min for 8 min @ 95-115#

(95 for 2, 115 for the other 6 min.--pretty easy)

B. Hang Squat Clean, 3 x 7 TnG, rest as needed *start @ 135# and build, keep speed up

(135-155-165--grip wasn't strong)

+

12 min EMOM

1st- 10 Front Rack Walking Lunges, 135#

2nd- 10 Toes to Bar

(Had to break TTB after set 4 into 7/3)

+

15 min @ controlled Pace

100’ Double DB Overhead Carry, heavy but unbroken

5 Triple Unders

100’ Heavy Single Arm Farmer’s Carry each arm

50’ HS Walks

50’ Death March w/ 20#/H

20 sec Hollow Rock
(3 Rounds--took me a moment to get those triple unders)

Training Day 4

A1. Seated Single Arm Arnold Press @ 20X2, 3 x 12/arm, rest 20 sec b/w arms

(25lbs)

A2. Strict Lean Away Pull-Ups @ 40X1, 3 x 5-7 reps, rest as needed

(Got tough quickly)

+

5 min @ 80% effort

10 Ring Dips

5 Box Jumps, 40”

(4 Rounds)

Rest 5 min ***as soon as you finish 5 min @ 80%, start your 5 min “rest” with a 400m run @ sub 2 min walk/rest the remaining 3 min

(1:46)

5 min @ 80% effort

4 Muscle Ups

8 HSPU’s

16 KB Swings, 70#

(3+6)

Rest 5 min ***as soon as you finish 5 min @ 80%, start your 5 min “rest” with a 400m run @ sub 2 min walk/rest the remaining 3 min

(1:52)

5 min @ 80%

5 Pull-Ups

10 Push Ups

15 Squats

(6)

***as soon as you finish 5 min @ 80%, finish with a 400m run @ sub 2 min

(1:58--cut it close lol)

Training Day 3

A. Muscle Snatch + 3 Power Snatch, tough complex in 12 min

(135--couldn't muscle snatch 140)

B1. Front Squat @ 50X1, 4 x 4 reps, rest 60 sec

(166,185,195,205--didn't want to go too heavy because of heavy back squats yesterday)

B2. GH Raises @ 40X1, 4 x 6-8, rest 3 min

(Tough. But did it)

C. Sumo Stance Good Mornings @ 4020, 3 x 12 reps, rest 2 min

(Just the bar)

D. Hollow Hold w/ 10# plate OH and 10# DB b/w feet, 3 x 30-45 sec, rest as needed

(Super tough but did 3 sets of 30 seconds)

+

10 min @ easy pace

3 Wall Walks

10 Hanging Straight Leg Raise

12 Alt Switch Lunge Jumps

(4 Rounds)

Training Day 2

Missed open gym so had to do the class workout.

A. Back Squat-- Build to a tough 3
(325--was super heavy. Almost missed the 3rd rep)

+

7 Rounds
:30 ME Row
:30 Rest
(90 calories)

7 Rounds
:30 Burpee Box Jumps
:30 Rest
(54)

7 Rounds
:30 Power Snatch (115)
:30 Rest
(43)

Training Day 1

A. Muscle Snatch, 4 x 3, rest 90 sec **start light and build off feel but good clean reps

(95,115,125,135--felt surprisingly good)

B. Power Snatch, 4 x 1.1.1, rest 10 sec + 2 min

(135,155,165,175)

C. Sumo Deadlift @ 31X1, build to a tough triple, not 3RM

(275--didn't go heavier. Felt weird)

D. Single Leg RDL w/ Barbell, @ 30X1, 3 x 12/leg, rest 60 sec b/w legs

(135--will go heavier next time)

E. Back Extensions @ 4022, 3 x 10-12 reps, rest as needed

Testing Day 4

Row 3 x 10 sec MAX EFFORT, rest 2 min **record fastest pace achieved

(1:20)

+

Row 500m for time:

(1:29)

+

Rest as needed (10 minutes minimum)

+

“Fran”

21-15-9

Thrusters, 95#

Pull-Ups

(2:22--15 second PR. Could have sped up the pull-ups but my shoulder was hurting a bit)

Testing Day 3

A. Clean & Jerk, build to 1RM

(265--missed the clean twice. Slow pull.)

B. Clean & Jerk, 30 reps for time @ 70% for time:

(7:57--that's much harder than the snatches in my opinion)

C. Front Squat, build to 10RM

(235--after everything else, I'm definitely okay with that)

D. 3 min AMRAP Toes to Bar

(46--one big set of 27 then singles)

+

2 x max rep unbroken Double Unders, rest 2 min b/w sets

(246 then 157--I tripped the first set. I died the second set)

+

Shrimp Squat Test- just testing if you can do them on each side, video 2-3 reps each side

(Totally forgot to do this. I'll do it tomorrow and send it to you.)

Testing Day 2

For time:

10 rounds

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

(12:14--I died)

Testing Day 1

A. Front Squat @ 30X1, build to tough single, 1RM if feeling good but don’t push it

(305)

B. Squat Snatch, build to 1RM

(215)

C. Squat Snatch, 30 reps for time @ 70%

(7:59)

Rest as needed

D. Muscle Ups- 30 reps for time, no more than 5 in first set

(5:04)