Don't hate me for my catch up

Day 69

A. Establish a heavy Push Press x 1 (if feeling good, go for it)

115

B. 1-leg Deadlift 3 x 10 (add load as able)

105

C. 3 Rounds

400 meter Run

30 Front Squats 75#

12 C2B Pull Up

~15:00

Day 70

A. 8 Min Muscle Up Practice

no fails w/ bent arms

B. 2 s Paused Front Squat 120# x 3 Reps use biofeedback to determine sets, keep reps at 3 though

10 sets

C. For Time

Double Under x 50

Handstand Walk x 40 feet

Box Jump x 30 @ 20”

Log Clean x 20 65#

Burpee x 10 jump to target

5:54

Rest 5 Minutes

For Time

Burpee x 10

Log Clean x 15

Box Jump x 20

Handstand Walk x 25 feet

Shuttle Sprint x 300 meters (down and back x 3)

4:05

Day 71

A. Farmer Carry’s x 230 (115/arm) use biofeedback ;)

Did in sets if 20m- no shortening.

B. Establish a 3RM Power Clean + Jerk Squat (this is 3 cleans with 1 Squat Jerk; with video)

Worked up to 115#- no video because you were there :)

C. 1-arm DB Press 3 x 10

25, 30, 30 all by 10

D. 4 x 200 m Run :)

Didn't time. Felt good.

Rest as needed between 200s

Day 72

A. 2 x Deficit Snatch DL + 1 Snatch (hover just above da flurrr)

105# like a bawse…(video of 100#)

B. Hmmmm? Rounds

3 Rounds:

60 seconds x Wall Balll 30, 32, 32, 33

Rest 60 Seconds

60 Seconds x Handstand push up  20, 22, 20, 16

Rest 60 seconds

60 Seconds T2B 20, 22, 20, 23

Rest 60 seconds

Deficit push ups, Squat Jerk- PR

Day 68

A1. Deficit (95# plate) Hands Release Push Up x 60 seconds

27, 30, 29

A2. 1-arm DB High Pull 3 x10 (add load as able)

20, 30, 30

B. Spend 10 Minutes Practicing the Squat Jerk

125 squat jerk- 130 push jerk pr

For Time:

C. Run 800 meters

    30 KB Swings 44#

60 Sit Ups

Run 400 meters

20 KB Swings

40 Sit Ups

Run 200 Meters

10 KB Swings

20 Sit Ups

9:06

Continental Clean Max- 150# PR

Day 67

A. Continental Clean x Establish a Max - 150#- this may be the ugliest lift on earth

B1. 8 x 4 Tall Box Jump (add height as able-start ~30-32”, no running start)

32”- accidentally did 4 sets of 8 reps

(perform waiter’s squats every other round of box jump)

B2. 1-arm Waiter’s Squat 4 x 10 (add load as able)

35, 45, 50# all by 10

MU and 100 pistols

Day 66

10 Min Muscle Up Practice

5 Rounds for time

20 Pistols ( alt sides)

10 KB cleans - used 2 35# KBs

10 Burpee Box Jumps- 10’ box

12:16

DLing and Stress

Day 65

A. Establish a heavy deadlift-if feeling it, go for it!

210- then I cried a bit- stressful week and it’s showing in my strength.

B. 4 Rounds

**with attention to form and positioning over intensity

45#

60 feet x 1-arm DB overhead Carry (weaker arm first)

12 x DB Snatch (Alternating: 6/arm)

60 feet x 1 arm DB Overhead Carry (stronger arm second)

10 x Plank Burpee

This was fun.

Rest to recover

3 MIN AMRAP

10 x Weighted Sit up (hold 15-20# slammer overhead)

10 x Bar Dip

2 rounds.

C. Airdyne cooldown 10 Min

Paused FS and Max Box Jump

Day 64

A. 2 s Paused Front Squat x 5 sets x 3 reps @ 70% 1RM.

115#

B. Establish a Max Box Jump (can start with a run)

40”

C. 3-4 Rounds

200 meter run

8 Hang Log Cleans 65#

4 Burpee Box Crawl Overs (Jerk Blocks at Eyes)

2 Wall Walks

Rest Until feeling Rested again b/c work=attack mode (if you’d like, use biofeedback)

Didn't time, moved steady

30 minute AMRAP

Day 63.

A1. BTN Push Press 3 x 8 60# add load as able

65#, 75, 85 all x 8

A2. Kneeling Torso Row 3 x 10 35# add load as able

35#, 40, 35 all x 10

B. 30 MIN AMRAP

1 K Row

90 Double Unders

80 Walking Lunge

700 M Run

60 Wall Ball

50 KBS

40 Box Jump

30 Burpees

20 T2B

10 TGU (5/Side)

1 full round + 961m

Yoke Carry, PR HS walk, C2B, S2S and AD

A. Yoke Carry x 185# (try biofeedback here); if you do not test short at 200 meters than stop

UB

B. 3-4 Attempts at Max Effort Unbroken HS Walk

40ish feet

4 Rounds

45 seconds x ME C2B (Sup is ok :)) 13, 11, 10, 11

15 seconds x Rest

45 seconds x Stone to Shoulder + Squat 60#  6, 6, 6, 6

15 seconds x Rest

45 seconds x Airdyne 9, 8, 8, 10 cals

15 seconds x Rest

DL and 1K row for time

Day 61

A. Sumo Deadlift 5 x 5 170# did 175- felt fine.

B. 5-8 Min Muscle Up Practice- getting so much more comfortable here

C. 1K Row For time: 4:07- painful

D1. GH Raise 3 x 10 yep

D2. Back Extension 2 x 10 yep

BS- and MAP

Day 60

A. Establish a challenging x 5 Back Squat

145 x 5 UGHHHHHHH- 155x4

Came back later and did split squats 30# 3  x 8

B. 5 MIN EV. 90 seconds x 5 Coninental Clean 65-70#- used 80#

C. 10 MIN AMRAP @ 85%

Squat Snatch x 3 90#

Walking Lunge x 16

Deficit Hands Release Push Up x 10

100 meter Run

4 rounds

Rest 5 minutes

10 MIN AMRAP @ 85 %

Double Under x 40

Wall Ball  x 15

HSPU x 10

Burpee Box Jump over x 6 (hit the top of the box, not hurdle over)

4 rounds + 40+15+10+3

Ring C2B, BTN press, 18 minute EMOM

Day 59

A1. Ring C2B Pull Up (wrists to the side, not supinated but STEEP range of motion at top)

3 x 6-10 x could     only got 3 per round

A2 BTN Press 65#

3 x 6-10 could only get 5 per round

B. 18 Min EMOM

1st Axle Deadlift 135# 6-8

2nd Strict T2B 4-6

3rd Box Jump Step Down (tall!!! height) x 8 28”

C. Sprint 50 meters x 2

x 4-5 Rest 2-3 Minutes

4 rounds ~17s per round- felt tired, ready for a rest day :)

SC DL and clean triple

Day 58

A. 1 arm Suitcase Deadlift 3 x 10

Worked up to 95# by 10

B. Estalbish a Clean Triple

125# x 3

C. Farmer Carry: accumulate 200 meters 95#- done in 40m increments

C2B ring pull ups, BTN, EMOM, and sprinting

Day 59

A1. Ring C2B Pull Up (wrists to the side, not supinated but STEEP range of motion at top)

3 x 6-10 x could     only got 3 per round

A2 BTN Press 65#

3 x 6-10 could only get 5 per round

B. 18 Min EMOM

1st Axle Deadlift 135# 6-8

2nd Strict T2B 4-6

3rd Box Jump Step Down (tall!!! height) x 8 28”

C. Sprint 50 meters x 2

x 4-5 Rest 2-3 Minutes

4 rounds ~17s per round- felt tired, ready for a rest day :)