5 min machine
+
3 rounds
10 kang squats
5 sl vert jumps
20 banded kb swings
+
3 rounds
barbell dl 2′ pause at each position
5 tempo dl @135 5050 tempo
breath work
All done can tell the exhale on the stomach is a weakness for me.
30 min amrap
-100 burpees
-row 2k @1:55
-AB 3 miles
into
3Rmu
25′ hs walk
10 thrusters @115
5 full rounds. Shoulders felt tired after the 100 burpees but the 3rmu were ub.
Warmup
10 min machine
2 min bike
2 min row
2 min ski
4 min run
+
3 rounds
:30 sorenson stretch
10 crossbody rdl
5 sl box jump
A. Power snatch moderate single in 10 min
135-155-175-185-195-205
B. Squat clean+Hang squat clean 10-12 @290
all done felt pretty solid
+
every :60 for 20 sets
-1fs @275
-5 wb @30
-7 drag rope du
into
15 bmu
This was really uncomfortable but got it done with no breaks. Defiantly could tell that i need to be quicker with the fs just coming off the rack setting up quick and doing it. Like this workout alot. bmu focused on pushing myself away from the bar some. They went better then before went 5-4-3-3
10 min machine
ski+woodway
+
3 rounds
10 kb arching rows
10 banded snow angels
10 alt prone scorpions
A. moderate power clean single in 10 min
225-245-255-275-285
B. 1 squat snatch+2 hang squat snatch+1 snatch balance x6
145-155-165-175-175-185 limiter was defiantly the hang squat snatch
C. Front squat 3×10 with 2sec pause
185-205-225 man i better be so damn good at front squats haha. Focus was keeping chest up and engaging upper back.
+
Every :50 for 20 sets
set 1- 11dl @225
set 2- 11 bfb
Damn this was tough. Dl went fairly quick had a break but bfb seemed to spike my respiration. This was tough but i liked it.
Pm
20 min amrap
5 c2b
10 s2oh @115
30 du
15 full rounds+5+10+2
Was happy with this all c2b ub. s2oh i work in 2 sets mostly to give my shoulders alittle break. du went fine overall breathing slowed my down a touch along with some shoulder fatigue but happy with the effort.
5 min row
+
4 rounds
10 lat pullovers
1-2 hips to rings
10 banded muscle up transitions
For time
30-20-10
hspu
ring dips
9:08 not super happy with that workout my dip was the real slower on this. Pecs and triceps really fatigued out.
+
20 min row @1:55
every 4 min
2 rounds
15 air squats
25′ hs walk
Done really liked this piece.
+
10 min ab @300
done felt good
Warmup
5 min machine
+
4 rounds
:60 oblique opener
:10 resisted clean
A. Power clean heavy single
225-245-255-265-275-285
B. Power snatch heavy single
165-185-195-205-215 that is a 10lb pr. still have a ton of room for improvement but happy with this I’ve always struggled with the power.
C. Front squat heavy single
315-325-335-345 Felt solid
3rft
30 wb @30
30 drag rope du
6:17 This got real really fast. Wb sets were 24-6,18-12, 14-9-7
rest 10 min
10 min amrap of bar facing burpees
146 total defiantly tired after all of this in one session but with knowing that i know i could do way more fresh.
10 min row
+
warmup done
+
accumulate 2 min hs hold
A. 3 complexes @280-290 (1clean+2fs)
Done at 245 my legs were so shot from the wall balls the days before squatting hurt so bad 225 felt unbelievable.
B. Split jerk +20 sec hold 3 reps @205-225
This was hard liked it made me focus and make that land from the jerk perfect. really liked this.
10RFT
3 rmu
5 ring dips
10 box jumps
14:02
All rmu were ub which was awesome. Ring dips got tough and box jumps i tried to stay steady and move through them.
3 rounds
5 snatch warmups
30 sec twisted cross
5 side lying oh reaches
5 tall kneeling kb oh getups
Done
Healthy Living 