Warmup

3 rounds

:60 sec bike

5 single leg glute bridge

20 barbell hip thrusts

my booty is going to be so good

5 kb dl with pvc on back

b. squat snatch 10 singles @225   didn’t get a chance do this went home barbells at the gym at home are bent didn’t feel comfortable snatching heavy on them

c. 10 sets of 1 clean +2fs every 2:30  all done at 280 these felt very good finally

3 rft

no access to rower

3:00 min bike

125 du

50 air squats

18:04

all du ub

3 rounds for time

20 dl @225

20 burpees to a plate

6:44

DL- 15-5, 12-5-3, 7-7-6   defiantly can improve and go faster with these moving forward

For time

2 k bike ( had to do ab with this i don’t have a c2 bike

40 thrusters used an empty barbell this week

20 box jump overs @20′

4:53 thrusters ub felt pretty solid legs and quads hurt pretty bad after this one

+

15 min machines

afternoon makeup piece

30-20-10-20-30

Hspu

T2b

13:31 pretty slow hspu felt solid but shoulders just didn’t seem to want the t2b. core felt strong though.

5min bike @300

+

4rounds

5 clean lift offs

5 clean high pulls

1 barbell only trusters breathing through

+

5min bike @350

A. squat clean 10 singles @300.   Had to do at 295 felt really slow under the bar but no misses at 295

squat snatch 8×2 at below knee height block- 175-195 no misses this week felt good and fast under the bar

20 pp @195 x2   2:12, 2:52 felt pretty heavy but lockout felt strong

Push jerk 6×4 All sets done 195-210 focus was quick lockout and strong drive up

Accessory

bent row 8-12 x5

5 single arm serritus anterior wall slides x5

8 1/2 kneeling db press x5

30 sec twisted cross x5

5 wall slides x5

5 horizontal rows with banded scap retraction x5

Back squat 3-3-3-2-2-2-1-1-1

255-285-305-315-325-335-355-355-355

felt damn heavy today but worked through it.

pm

every :90 x5    all 5 ub

15 c2b

every :60×3 first one ub last 2 10-5

15 c2b

every :45  broke these up 9-6 hips and lats were not synched up got pretty fatigued.

15c2b x2

12 min amrap

9 t2b

12 dl @115

15 wb

7 full rounds +7t2b

felt pretty grippy after all the c2b right before.

10 beat swings

2 hips to rings

muscle up cluster 2.2.2

done these were really damn hard after the first 2 pieces last 2 sets bumped the the rest to :40 sec

Warmup

4 rounds

5 1/2 kneeling box jumps

10 single leg hammy curls

:60 bike

+

4 rounds

20 sec glute elevated hold

5 elevated heel taps

25 min amrap

20 cal bike

15 kb swings @70

7 db front squats

9 full rounds +7 cals

quad pump was real on this.

snatch singles @185-210  10 makes this felt good started at 185 and worked up to 205 and focused on speed under the bar

10 min ab @300

every 2 min 10 db thrusters @50 had to use db all the barbells were being used

every :90 x5

15 hspu

every :60 x3

15 hspu

every :45 x2

15 hspu

all ub this felt really good good pump but shoulders held up and was able to get it done.

warmup

4 rounds

10 banded hammy curls

20 alt landmine cossack squats

5 single leg barbell power snatches

5 kb dl with pic

build up to heavy clean+2fs     310

21-15-9

hspu

c2b

3:55

21-15-9

c2b

t2b

7:20 this was damn hard probably came out to hot the first one

21-15-9

t2b

hspu

6:31 t2b by this point were pretty tired. less core fatigue more lat and shoulder fatigue then anything.

10 min bike

+

4 rounds

5 1/2 kneeling row to ext rotations

:30 side plank

20 single arm db rows

10 banded rows

+15 min ab at warmup pace

For time

3,000 m row –    10:35.2

rest

7 min amrap

-100 wb

-100 heavy rope du

-max bmu in remaining time

12 bmu. broke up wb 50-30-20.   du were 40-45-15

5 min bike @300watts

+

10 beat swings with pressing down on rings

2 hips to rings

muscle up clusters 2.2.2 x3

Made this up from previous day.

Every :90 x5

15 hspu    all ub

every :60 x3

15 hspu  2 sets ub last set 12-3

every :45 x2

ub and 11-4

That was all for today missed the lifting for the day.

warmup

4 rounds

:60 bike

5 heel step downs

20 sec glute hold

10 hammy curls

20 rft

30 du

5 bfb

3 t2b

1 power clean @255

25:29 time. i took my time alittle bit setting up for the clean that slowed me down some but i believe all du were ub and t2b were ub

thats all i had time for this day.

15 min machine

+

4 rounds

5 deficit snatch pull

5 deficit muscle snatch

A. Squat snatch 10-15 singles @205   10 attempts 8 hits 2 misses felt little slow and groggy on a monday

20 push presses from ground @185 x2 rest 5 btwn-  1:52, 2:26 hips and leg pop went away   quickly on this.

back squat- 3-3-3-2-2-2-1-1-1     285-295-305-315-325-335-335-355-365

+

10 min bike @300 watts

every 2min 30′ hs walk

all ub this was good

pm

missed the pull-ups

Hspu

7 sets ub broke up the 8th 11-4

+

9 min amrap

9 t2b

30 wb

4full +12