BS PR, Squat Snatch PR, and lactate power misery :)

Training at 10am

A. Back squat 2, 2, 1, 1; rest 2 min

165, 170, 175, 180 PR :)

B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min

85, 90, 95, 95

+

30 seconds max reps power snatch 95/55

30 seconds max reps burpees

30 seconds max reps kbs 2/1.5 pood

30 seconds max reps box jumps 24/20

1 min max calories airdyne

Rest 12 min

x4

12/10/9/12  = 43 reps    12 cals

12/10/10/16= 48 reps    14 cals
11/9/9/16=    45 reps    13 cals
12/10/10/16= 48 reps    11 cals

Took several hours to feel "right" again- this one hurt. 

BP, Split jerks, and chipper

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min

95#, 100, 105

B. Split jerk; build to a tough single

130#

C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets

105#

+

For time:

50 meter farmers walk 2/1.5 pood

25 hspu

50 meter farmers walk

25 CTB chin ups

50 wall balls

25 toes to bar

50 wall balls

25 hspu

... clock starts immediately upon completion and scored as a second workout

300 double unders for time

12:13 + 5:22

Loved this one.

Lots and lots of squat cleans!

Training at 10am

A. Deadlift 3, 2, 1; rest 2 min

175, 195, 205

B. Power clean; 2, 2, 1, 1; rest 2 min

115, 120, 125, 125

C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics)

started at 70# and progressed to 90#- felt good.  All TnG. (video at 90#)

+

12 min AMRAP:

20 squat clean 95/65

20 squat clean 135/95

20 squat clean 165/115

20 squat clean 195/145

AMRAP squat clean 225/175 in remaining time

50 reps- 115# felt super heavy.  If I had it to do over- I think I could make it through 60 reps.  140 is my clean PR so...

Good workout- could definitely see something similar in the open.

Squat snatch, MU, and T2B

Food:  6a coffee with a touch of whipping cream, post training progenex recovery shake, lunch at noon was left over pot roast, cabbage salad, and mixed green salad, balance bar at 3:30, dinner at Early Girl Eatery was mixed green salad with mixed veggies, green beans, shrimp, and balsamic dressing.  HB Egg, broccoli, and mixed nuts for snack.

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

65# felt solid

B. 2 muscle ups on the minute for 14 min

Nope- did 2 ecc EMOM for 14 minutes, not sure where my muscle ups went, sure wish they would come back.

C. Toes to bar; 50 for time

2:15

+

10-8-6-4-2

Power clean 185/115

Bar facing burpees

10:51

12 Days of Fitness Festivus

Partner WOD

Complete 12 rounds breaking up the reps/work with your partner as you best see fit.  Add one verse each round and complete in descending order like the song.”

“On the _______ day of Festivus O’Fitness gave to me….”

1 Burpee Muscle-up (Burpee pull-up,  burpee jumping pull-up or burpee ring-row as needed)

2 Toes to bar (Toes to pole as needed)

3 Push-ups

4 Goblet Squats (NTE 1.5/1 pood)

500m Row

6 Boxes Jumping (NTE 24/20″)

7 Kettles Swinging (NTE 1.5/1 pood)

8 Renegades Rowing (NTE 45/35lbs)

9 Balls of Walling (20/14# to 10′)

10 Jumpers Tucking

11 Walkers Lunging

12 Turkeys Getting (NTE 1.5/1 pood)

for time.

Partnered with Rick and Rustan s Rx'd.- The guys went together and started with 1.  I then went and started with 2, then 1, and we switched back in forth.  Not sure of the time- something like 32:00?  Didn't hit a single muscle up, ugh. 

Two days in 1- BS and Snatch Balance

Being.

Did a mash up of yesterday and today.

A. Back Squat 3, 1, 3, 1 - 155#, 165, 160, 170
B. Snatch Balance 3, 2, 1, 1, 1- 85#, 90, 95, 95, 95 more challenging than I expected

+

Today's met con
25 Box jumps 24"
50 DU
25 KB snatch R
50DU
25 cals on rower
50 DU
25 KB snatch S
50 DU

10:38- I felt slow and really unmotivated.

More push press, push jerk, HSPU and C2B pull ups

Food:  7a coffee with coconut milk, post training progenex more muscle, lunch of chicken, mixed green salad, and sautéed spinach, paleo protein bar for early snack, protein smoothie at 4p, dinner at GreenSage was mixed green salad with mixed veggies, roasted beets, pumpkin seeds, sweet potatoes, chicken and some of Stele's scrambled eggs.  Trail mix for snack.

Training at 7a

A. Bench press 3, 2, 1; rest 2 min

90#, 95, 105
B1. Push press 6, 6, 6; rest 10 seconds

65#/ 70/ 75
B2. Push jerk 12, 12, 12; rest 10 seconds

65#/ 70/ 75
B3. HSPU; 20 for time x3; rest 4 min

53s, 1:30, 1:26
+
12 min amrap:
5 CTB chin ups
25 double unders
10 CTB chin ups
50 double unders
15 CTB chin ups
75 double unders
20 CTB chin ups
100 double unders
...etc
(increase CTB by 5 per round, double unders are CTBx5)

100 DU + 9 C2B

Ended up doing sets of 2s and singles... very challenging for me.