warmup done
2 rep thruster
245. Missed 250
Stagger rdl 8 each leg x3 done
100′ farmers carry @105 each hand done
sandbag carry 100′ done
30 sec back rack hold @405 done
x4
for time
30 power snatch @165
emom 5 t2b
no accèss to bar did the 15 min row @2:05 from last week
Missed this day due to car trouble was hoping to do
7min amrap of
-10 t2b
-10 c2b
-10 axel bar dl
friday morning if that works
10 rft
also would like to do friday if that works.
10 min machine
done
+
warmup
done
had to abbreviate with the car issues
core done
pm
5min ab for max cals
rest 10 min
x3
101-94-88
huge pr on the first one legs really wanted to fall off by the 3rd but again happy with the effort
back squat max 3 reps #3331 tempo into 3 reps afap
worked up to 275. The 3331 tempo crushes me my legs are weak with this.
3 complexes done @245
missed the mom of power snatch 10 reps until 40 reps occur.
For time
-21 cal row
-15 box jumps @30
-9 squat cleans @185
rest 5
-9-15-21
2;18 – 2:31
legs were smoked this was all had time for on saturday so warmed up well and hit this hard and called it a day.
Squat clean 30 reps for time @225
7:44 legs pooped out on me. started out pretty solid then really slowed down in that 18-24 range
Bench 5 rm
hit 225 pretty happy with this bench has never been a strength
for time
-60 s2oh @185
-every 2min include 0
20 cal assault bike
didn’t have access used a spin bike and set the damper to 20.
11:40 total time that piece was nasty. first set of s2oh was 12 then hold that 8-10 range. legs felt like complete jello coming off that bike with the high damper.
Pm
row 15 min @2:05
ab 15 min @300
didn’t get to this today had to work till 8 so only the first part was done.
10 min machine done
+
15 min at smooth pace done
Stagger stance rdl 8 each leg x4
db split squat 10 reps @2020 pace x4
done upped the weight this week from 50 to 60’s
10 tng power snatch @115 x4
30 sec amrap t2b x4
both done had to do ghdsu again no access to rig on wednesday mornings
Ab 10 sec @100%
rest :30
ab 2min @64 rpm
rest 3 min
x4
done felt very good really happy with how the bike is progressing i feel much more confident on it.
warmup done
Every 3;00 x10 sets
8 c2b +4 push jerks @205-225
all done ub this piece felt really good c2b were great
seated neutral db grip bench 20 reps afap
db strict press 12 reps
done very good feeling
12 min amrap
-27 du
-9wb
-7 burpees
-2 rmu
done good shoulder burn. i didn’t write down the total rounds but i know it was over 7.
3 sets
ski 500
15 burpees @6′
50 db front rack lunge
3:38-3;40-3:42
10 min machine
done
warmup
done
every :30 for 10 sets
4 tng sets @135
did 6 sets then 4 sets had to rest pull combined with hr i just had to take a break. little disappointed but the snatches do feel better overall.
Back swat 6-8 reps @3sec neg x4-5
done at 275 this light my back side up
core
done the side plank reach throughs are tough
Pm
200 min ab @200 wats
ab 60sec
rest 2 min
x12
-31-31-31-27-28-25-26-28-25-23-22-21
My legs completely pooped out. This was so nasty but happy with the effort and the willingness to push by myself.
For time
50 ohs
Emom include 0
3 rmu
5:49 im a complete idiot i did 2 instead of 3 then realized after that it was wrong. Overall though muscle ups felt ok a little rusty.
Ab 60 sec @66rpm
rest 1 min
x3
done felt good
ab 45 sec @70 rpm
rest :45
x3
done felt great
ab :30 @77rpm
rest :30
x3
done felt good.
Gameday workout
4 min amrap
3-6-9-etc
drap rope du
g2oh @70 lb db
15 full+8 du into 18
Every :30 sec 1 squat clean @215
done felt pretty solid
Banded lat flys 10 reps x3
Bench 10-8-6-4-2
175-195-205-215-225
20 s2oh @155 x3 (:38-:35-:35)
20 bar facing burpees x3 (:48-:46-:48)
Pm
15 min bike
15 min row
15 min ski
15 min jog
done all at the paces
Healthy Living 