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Monday, June 12, 2017

06/12/2017

3 - 2 - 2 Back Squats rest 2:30 (130#)
EMOM 6:00
3 Touch and go Squat Snatches (55#)
2 x 2 DB OH Hold :45/1:00 (25#)
3 x change up order every round
35 Double Unders
10 Wall Balls
10 Burpees over the bar
10 CTB Pull ups (working on stringing these together)
1 = 3:57 (Double Unders)
2 - 4:02 (Wall Balls)
3 - 4:10 (Burpees)

06/11/2017

Opened the gym this morning and decided to do WOD 1 from the Grnaite Games qualifier.
I was feeling a little tired after yesterday but got it done.
AMRAP 12:00
10 Hang Squat Cleans (65#)
10 Reverse Lunges in place w/bar in front rack
20 CTB Pull ups (still struggling with these)
Score - 86 reps (not bad for a rest day 😏)

Sunday, June 11, 2017

06/10/2017

7 reps max - Clean and Jerk (65, 75, 85, 90, 95, 100, 105#)
EMOM 5:00
4 HSPU - not to a deficit but working towards it.
4 x Every 4:00
8 UB Power Cleans (85#)
8 Bar Facing Burpees
40 Double Unders - as usual was anxious when I saw Double Unders but was able to string 10 together today (woohoo) and finished every round in around 3:00.
Rest 2:00

I went back to the gym later in the afternoon to lift with a friend. I stayed pretty light and worked on technique.
Power Snatch
3 @ 60#, 65, 70
2 x 3 @ 75#
Power Clean + Squat Clean
2 @ 75, 80, 85, 90, 95#
2 x 2 @ 100#
Front Squats
3 @ 85#
2 x 3 @ 95#
3 x 2 @ 100#
Snatch High Pull
2 x 3 @ 65#
2 x 2 @ 70#
4 x 10 Barbell Curls (35, 40, 40, 45#)
4 x 10 Hip Bridges (40#)

06/09/2017

4 x 2 Split Jerk rest 2:00. Moderate weight, focus on speed under the bar (85, 95#)
3 x :30 Ring Dips rest :90 - worked on holding on the top for :30.
8:00 @ 85%
10 reps pushing - HSPU
10 reps pulling -Pull ups
10 reps jumping - Box Jump Overs
Tired today HSPU challenged me.

Friday, June 9, 2017

06/08/2017

Recovery/Rest Day
AMRAP 15:00
500m Run
40 Air Squats
30 Sit ups
20 Push ups
10'Ring Rows
Rounds - 2 + 300m run

06/07/2017

2 x
12 Banded External Rotation
12 Banded Pull aparts
12 Trap 3
3 x
5 1 arm KB Push Press (16 kg)
3 Deadhang to Inverted
4 x 1.1.1 Clean Pulls (135#)
40 cal on Assault Bike
Must keep the watts at 300 if drop below off the bike and complete 5 Stone over the shoulder.
I got to 21 calls before coming off the bike. And finished the remaining 19.

06/06/2017

5 1 Clean Pull + 1 Power Clean every 2:00 (85, 90, 95, 100, 105#)
3 x 6 1 arm DB OH Squat (15# I don't like these)
EMOM 10:00
Even - 5 Power Snatches (55#)
Odd - :30 Lunges with 2 30# KB in Front rack
Rest 4:00
EMOM 10:00
Even - 5 Burpee Box Jump Overs
Odd - 8 cal Assault Bike
3 x 6 Seated DB Press (20#)
3 x 10 AB Wheel Rollouts