warmup

30 sec on

30 sec off

x12

aggressive this was good 6 rounds above 75+ rpm

+

3 rounds

10 Towell kips to rings

1-2 hips to rings

2 rmu

AB 2 min @70rpm

rest 1 min x4

felt great really focused and kept all rpms at 70 really happy with this

rest 5

Row 600 @1:44

rest 1m x4

all times 2:04.7-2:05.2

really happy with this

rest 5

10 min Amrap

10 alt box step overs @50’s

2 squat snatch @155

9 cal bike

5 full rounds

legs burned bad on this need to be alittle more confident and just snatch the second rep right away

pm

pec smash

feet elevated bridge

20 alt bridge unders

all good there think the pec smashing is really helping the shoulders

6-8 prone shoulder cars

6-8 1-2 kneeling band scap retractions

10 alt wall forearm plank ext rotations

Ext rotations were a deep burn and I love the kneeling scap pulls I really feel them

5×10-12 hing rows

30 sec Planche lean

still alittle tough with the wrists been working on smashing my forearms in my free time.

3×12 wght pistol band around knee

these are getting easier makes me really happy!!

10 min warmup

row 60

10 glute bridges with db

5 deficit snatch

5 muscle snatches

A. Squat snatch 10×2 @195

sloppy to many misses. 4 misses total felt slow definitely working Sunday for 9 hours could tell I was tired and alittle worn out

B. Back squat 5×5 @315

These felt good

C1. Banded bench press 1-2 @155 x3

C2. 20 ring dips AFAP x3

good combination definitely felt the pecs on the dips

pm

22 ring muscle ups in sets of 2

– felt ok turnover was kind of slow I uploaded the video to YouTube

22 emom

odd- 10 c2b

even- 10 hspu

all ub except last round of c2b

+

3 rounds

6 c+j @135

12 cal bike

18 T2b

8:14 pretty smoked at this point. T2b went 12-6, c&j went 6,4-2,4-2

Warmup

15 min machine

A. Pause squat clean 3 sec hold 1’ off ground 2 reps @225 3×6 sets

5 total sets these were great to hold that position no misses second rep was a grind

B. Hang power snatch 2-3 reps +10 sec bottom hold 3-5 sets

135-165 felt solid could have been went heavier I think but old bar that doesn’t spi well and in the rain I was alittle cautious

3 sets

30 sec hollow hold

30 side plank

5 foot instrintic drills

60 sec scrnuth and hold

the foot and staunch hold lit my feet up. Like the drills the core was good seems to be getting stronger

12 Amrap

1k row

3 hang db squat clean thrusters

10 box jump overs

2 rmu

rest 3

12 Amrap

1k row

6 db push press

12 alt db snatch

2 bmu

rest 3 min

12 Amrap

1k row

6 hspu

12 burpees @6’

48 du

rest 3 min

12 min Amrap

row 250

40 du

.2 mile ab

all of these workouts felt pretty solid the third with the burpees was tough but overall all felt strong.

warmup 

5 min bike @300

+

3 x 3 Turkish getups

10 pike bomber push-ups

+ 5 min bike

A. Squat clean 10 singles @280+

no misses worked up to 295 felt great.

B. Squat snatch below knee @65-70% 3 reps

2 sets @155

2 sets @165

these felt good focused on pulling under I’ll put a video up on YouTube

C. Back squat 4×3 295-315 all felt good

c2. Push jerk 2.2x 4 205-225

pm

row 10 min

3 rounds

15 thrusters

15 c2b

rest 5 min x2

16:06

16:40

slow on the thrusters still need to focus on my damn breathing and not be so shot coming off of them.

10 ab @300

3 rounds

30 wb

15 t2b

12 bfb

9 ps @115

19:58

this was alittle better broke wb 20-10 t2b 11-4 and ps 6-3

Warmup

5 min bike

30 sec on 30 off x6

+

3 rounds

10 Towell kip swings

1-2 hips to rings

2 muscle ups

ab 3 min @68rpm

rest 1 min x4

felt good held the pace though

row 800 @1:46

rest 1 Min x4

all towns within 1 second 2:50.8 avg

10 min Amrap

10 devils press @50’s

20 ohs @95

90 du

2 full +10+13. This was nasty devils press were slow trying to keep heart rate down. Ohs broke up 14-6 both rounds and du were 50-40 then 90 ub

pm

pec smash

feet elevated bridge

20 alt bridge- really feel these in the hammies

6-8 prone shoulder cars- love these

8 single arm ring rows

10 db knee ext rotations

6×10 hinge rows 30 sec Planche lean

rows are tough but feel the lats more and more evelated Planche lean feel in the hip flexors but definitely tell I lack some wrist mobility.

3×12 wght pistol to knee height

These are becoming much more comfortable.

Warmup

10 min

• 5 seg snatch pulls
• 30 sec ab
• 5 muscle snatch
• 30 sec row

A. squat snatch 10×2 @80%

no misses these felt really solid.

B. Back squat 5×5 rest 2min btwn

295-305-315-305-305 Felt heavy but solid. In felts ill take this.

C1. incline bench press 6-8 reps

C2. 20 db s2oh ahap afap

Bench was done at 165 and db was 50’s. All sets were done 35 seconds ish.

pm

20 emom

odd-10 c2b

even-10 hspu

All ub super pumped about this last 3 sets of c2b were tough but made it though. Seemed like the hips and lat pulling didnt synch up in the end but got them all.

20 emom

odd-10 t2b

even- 3rmu

Very tough lats were smoked from the first part. T2b were ub for 8 couldnt quite hold on the last 2. Muscle ups made it 4 rounds of 3 then it was 2+1. This is still a major improvement from what it has been. Just keep working them and getting the positions down and theyll come.

15 min machine warmup

10-8-6-4-2

dl @315

25′ hs walk between

4-8-12-16-20

db lunges

25′ hs walk

10:25 felt good overall all the dl sets were unbroken!! hs walking felt pretty solid hard on the second part could feel my low back on them. happy with the effort foot also felt good.

2min amrap

20 cal row( didnt have access to a rower so did 200 m run

10 db push press

amrap du in remaining time.

x5

326 total not bad could have ran alittle faster but didnt push the foot to hard.

3 sets

60 sec hollow body hold

10 db rdl with elevated rearfoot

10 rnt split squats each leg

Good here i really struggle holding that hollow for that long. Its getting better but damn its hard. Core endurance is defitiantly a weakness for me.

10 min amrap

• Row 1k
• in remaining time
• 3 db burpees
• 25′ hs walk
• rest 3

6rounds plus 3 db burpees felt good shoulders were pretty tired but went good

10 min amrap

• row 1k
• in remaining time
• 6 burpees
• 12 alt db snatch

7 full+6+5 this went really good got into a good rythem and breathed well throughout.

rest 3

10 min amrap

• 1k row
• in remaining time
• 12 burpees
• 24 air squats
• rest 3

4 full+12+5. This one hurt focused on breathing througout and getting my hr down during the air squat. breathing and shoulder endurance are what hard.

10 min amrap

• row 250
• 40 du
• Ab .2 miles

5 full+133m on rower. Moved steady had some transitions du felt good on the foot overall.

Warmup

5 snatch warmup

5 kb windmills

3 rounds

20 knee to elbow situps

15 db side bends

• Back squat 2×3

Didnt push this too hard did my working sets at 305

• Heavy front squat

Same thing here backed off some with the foot hit 305

Didnt do the squat clean or push jerk rested the rest of the day.