1.25 FS and DL PR

Day 95

A. 1.25 Front Squat 120#-Max Time 15 Minutes

10 (4,3,3)

B. NG High Pull 70#-Max Time 10 Minutes

20

C. 1-arm DB Press 30#-Max Time 6 Minutes/arm

R: 20, L 20

Day 96

A.   Deadlift 200# Max Work/Rest 15Minutes

8, 10, 5- short after each

B.   Split Squat 60# Max Work/Rest 8 Minutes/side

20 on both- short after

C.  8 Rounds Tabata

Double Under

Slammer

32, 7

31, 10

23, 9 (tripped once)

32, 9

32, 9

31, 10

31, 10

30, 10

D, Sprint 40 x 2 Max Time 8 Minutesi

     no time today

MURPH

Murph at Summit at 10am

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

34:08, last year was 33:35- onward.  

Snatch work and continental cleans

Day 94

A. Snatch (low blocks) % of 115 (with video 80% and 85%)

     75% x 3 85#

   80% x 2 95#

     85% x 1 100#

90% x 1 105#

95% x 1 110#

B. Push Press 80# -Max 10 Min

UB in 60s

C. Continental Clean 110# 60 seconds work-Max 10 Minutes

sets were 4, 5, 5, 4, 6 (video)- short after all

D. Yoke Carry 230# -Max 8 Minutes

OHS PR and MU PR

Day 93

A.    Overhead Squat-Establish a 1RM

140- 20# PR

B.    Sumo Good Morning 105# -Max 10 Minutes

Shortened on warm up with 85# so shut it down

C.    Muscle Up Practice- 10 Minutes

Yes!!!!!!  Got a straight arm MU

D.    21-15-9

    Wall Ball 14# to 10’

    Burpee Box Jump 24”

   

5:57

Strict HSPU PR

Day 92

A.    Deadlift         185# Max Work/Rest 12 Minutes

    13, 11 short after each

 

B.    Strict HSPU         Bodyweight Max Work/Rest 8 Minutes

11, 5, 5, 6 short after each

C.    Accumulate 10 Minutes on Airdyne @ 80%

    Every 2 Minutes Perform

    Squat Clean (low blocks) x 120 x 3

110 (video), 115, 120, 120, 120 (video)

   

Some more catch up and a commercial :)

Day 87

A. Back Squat 140# Max 12 minutes (ROM testing)

11, 8, 9, 6, 5 short after each

B.Clean (low blocks) %= 145

    70% x 3 100

    75% x 2 110

    80% x 1 120 (video)

    85% x 1 125

Tuck sit

Accumulate 4 minutes- at every break do 10 strict push ups with a pause hovering over the ground

1:00

:30

:30

:30

:30

:45

:15

did 6 sets of push ups

+

Did an afternoon EMOM with Hadley

20 minute EMOM

Even- 3 power cleans 130#

Odd- 6 high box jumps 30”

Day 88

A. Establish a tough 2 Clean + Jerk

130- push jerk PR

B. Sumo Good Morning  3 x 10 (add load as able; moderately heavy)

65, 85, 95 all by 10
C. 4 MIN AMRAP

8 DB Front Squat

8 DB Push Press

8 Burpee

Yikes- harder than it looked.  2 rounds + 8 FS + 3 PP  Used 35#

Day 89

Jumped into the class WOD for some cardio :)

AMRAP in 7 minutes:

40-30-20

Double Unders

20-15-10

KBS (NTE 32/24kg)

Alternate b/w DUs & KBS with noted reps for each. If you finish the ladder return to the 40 DUs and continue the pattern until time expires.

Completed 2 rounds

+

1k row cash out= 4:20

Day 90

A. Snatch (low blocks) % of 115 (with video 80% and 85%)

     70% x 3 80#

     75% x 2 85#

   80% x 1 95#

     85% x 1 100#

90% x 1 105#

B. 10 MIN EMOM

10 x Axle Walking Lunge #85

10 x Axle S2OH #85

Ugh- done UB.

C. 4 x 200 m Run :)

36.28

37.90

35.83

36.31

+

Filming for Hanes T-shirt commercial included lots of the cardio :)

Snatch PR and BS PR

Day 86

A. Snatch (low blocks) Establish a Max

115# PR

B. 1-arm DB Press 40# 8 min cap per arm using ROM testing

35#

L 2,3,3,4,3, short after each

R 9, 1, 7 short after each

C. Axle Front Rack Walk Lunge 85# using ROM testing

15, 8, 10, 7 short at end

D. Do something crazy!! Do something crazy!!

Day 87

A. Back Squat 140# Max 12 minutes (ROM testing)

11 PR, 8, 9, 6, 5 short after each

B.Clean (low blocks) %= 145

    70% x 3 100

    75% x 2 110

    80% x 1 120 (video)

    85% x 1 125

Tuck sit

Accumulate 4 minutes- at every break do 10 strict push ups with a pause hovering over the ground

1:00

:30

:30

:30

:30

:45

:15

did 6 sets of push ups