3 rounds

10 banded hammy curls

20 landmine cossack squats

5 single leg barbell only snatches

Hang power snatch 5 tough reps- 165-175-185-185-190 felt solid pretty heavy

Hang squat clean cluster 1.1.1 @225 x3   felt great speed under the bar was good

14 amrap

100 du

20 thrusters @115

12 db box step overs

100 du

20 bfb

100 du

12 deficit strict hspu

made it 10 db box step overs into the second round. All sets of du ub.

very slow at the deficit hspu i had to do these in sets of 2-3. Overall happy with the workout improved strict hspu i feel i could have made it pretty far into this workout.

10 min bike

+

5 1/2 kneeling row to ext rotations

:30 side plank

20 single arm rows

10 banded rows

15 min bike @300 watts

into

21-15-9

power cleans

6:00 very slow just seemed really tired and the bike winded me more   then i thought

ring dips

rest 5

21-15-9

thrusters @95

c2b

5:54 c2b felt pretty good but thrusters were not great we talked about it and i sent you the video of the thrusters.

That was all for the day had to leave early for work.

Warmup

5min bike @300

+

5 clean lift offs

5 tall cleans

5 thrusters

5 min bike @350

Squat clean 10 @290. All done at 290 felt fairly heavy no misses

Squat snatch 8×2 @below knee height- 2 misses all done at 165-185

Front squat tough 3- 325 pretty happy with this being test week i hit 330 for 1

90% of 325 for sets of 3- I had to leave didn’t get to the push jerks or the 17 amrap of

20 hspu

20 pull-ups

20 pistols

20 wb

15 min machine

snatch- 245 10 lb pr this was awesome keeping my chest more upright and having the shoulder stability to catch this was something i would have never thought i could do. can’t wait to build and get in that competitive level of this lift

back squat- 400lb 15 lb pr. very heavy a true max here. so pumped to hit this with no knee pain and really happy with overall leg strength.

push jerk- 275 5lb pr still not great upper body mobility still a work in progress

pm

16 amrap

40 alt db snatch

40 pull-ups

30 db burpees

30 c2b

20 devils press

20 bmu

172. got absoluty smacked in the mouth here. I struggle with pullups i think i pull to much and don’t use my hips almost like I’m better at c2b then regular pullups. devils press was mighty slow eventually these have to come around. let it go and keep working.

warmup

1 min on 1 min off

x10

hang power snatch 3×3  155-175-175

hang squat snatch tough single-205 missed 215 pull was alittle slow from all the snatches from yesterday

every 4 min

8 wb

6 lat burpees

4 hang power cleans @135

2 bmu

made it into the round of 4. hr and recovery lessened and really caught up with me on this.

elevated split squat

single leg db rdl

both good feel great about leg strength building

10 min row

9 min amrap

3 hang power snatch

3 ohs

30 du

327 total felt really good but feet cramped out on me.

5 min bike @300

squat clean tough single- 315 for a 10lb pr

squat snatch single- 235

front squat 3 rep 3 sec hold in bottom- 320 was very heavy but good

2 push+1 split jerk- hit 255 push jerk limiter upper body still struggle to get into position to catch properly.

pm

100 cal bike @300 wats

into

45 c2b

45 hspu

45 t2b

45 burpees to 6′

into

100 cal row @1200 cals

29:28 total. broke all sets up pretty smart burpees after the t2b felt rough the core really got fatigued.  c2b-14-10-8-8-5

hspu- 14-10-8-8-5

t2b-9-9-9-6-6-4

warmup

ab 30 sec on 30 off

x12 felt good kept most above 66

tuck front lever on rings x2

straight arm hips to rings x2

10 beat swings

went good could really feel the lats engage

2 amrap of muscle ups x3

hit 8-10 each round these are slowly getting better

pm

wall slides i really feel my left side low lat almost like it cramps but i can feel it really firing i believe.

also arch body ups are damn hard.

warmup 10 min bike

squat snatch 10×2 @205 missed 4 reps little fatigued probably went back to the bar alittle quick.

back squat 5×5 @325   felt good back squats are really getting better

max rep ub muscle ups- 5 missed 6 really working on that long body

every 60 x3

12 c2b

x4 rest 2min

All ub but 4th set had to break 8/4

every 60 sec x3

12 hspu

x4   2min

all ub expect 4th set had to brake 9/3

6 rft

4 thrusters @135

8 t2b

60 du

8:32 t2b and thrusters ub felt pretty solid here overall.

3 rounds

10 devils press

80 du

12 ring dips

7.59 these damn devils press i will get good at one day.  double under and ring dips were ub which felt good.

3 rounds

16 t2b

24 db snatch

18 wb

9:49 t2b broke up 12/4 felt solid here db snatch were ub then 18/6 last round. wb were ub then 12/6 heart rate was a touch high on those so put the ball down shouldn’t have but i did.

10 min am rap

10 cal row

10 lateral burps over rower

10 cal bike

50′ db walking lunge

3 full rounds. felt solid overall burpees got tough but lunges and bike were good.

quality

45 thrusters

45 hspu

45 ghd situps

200′ hs walk

was a grind shoulders were feeling it on the hs walk along with low back from ghd tiring the core. felt solid though did in 25′ sections