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

10 min machine

+

3 rounds

10sec resisted clean

20 tall lat pulldowns

30 sec jerk recovery

A. Squat snatch work up to heavy single- 230 today felt ok

B. Front squat tough 3- 325 felt pretty good quads are still smoked from the wb on monday

+

10rft

1-4

10 dl @135

6bfb

4-6

8 dl @225

8bfb

7-10

6 dl @315

10 bfb

12:28 time could have been much faster man this combo gets me everytime. I think is was respiration that got me felt like it just progressively got higher and higher didn’t seem like my hr was ever that high.

Pm

21-15-9

thrusters @115

100-150-200

du

8:35 thrusters were a bit slow with how sore i am. du felt really easy after using nothing but a heavy rope lately,

+

20 min ab

warmup

4 rounds

10 lat pullovers

1-2 hips to rings

10 banded transitions

+

30 rmu in sets of 3

all done felt pretty good still working on what i need to. Also kind of the same with the bmu i think i drop to straight down so will work on that.

EMOM 22

M1-40 sec row @1:50

M2- 12 c2b

11 sets ub this time one more set man ill get there

EMOM 22

m1- bike 40 sec @350 watts+

m2- 6-8 strict hspu

all done ub did 6 strict hspu each time

+

10 min ab @300

every 2min

30′ hs walk

done

Pm

Row 4k @1:55 pace – 15:22.3

rest 7 min

Row 4k @1:53 – 15:05.3

+

20 min ab @300 done

5 min machine

+

3 rounds

:60 oblique opener

10 sec iso clean

Didn’t get to any of the lifting due to class doing heavy dl so not enough bars and weight

EMOM3 x3

18 bfb

rest 3

x3

All done :50-:52 sec this was really good.

Every :20 for 20 sets

-6 heavy du

all done ub

Every :20 for 20 sets

-2BMU had to break 8-8-4 not great we talked about being more efficient on these ill keep working on them

Every :20 for 20 sets

-6 wb @30

All done ub

Wow that was good at the time but my quads have been a wreck since. Its thursday and there sore to the touch. Ive rolled stretched compexed bath etc man they are sore.

Accessory done

5 min machine

+

2 sets

20 glute bridge

+

stomach vacuum

A. Deadlift 6-8 reps 3 sec neg all done at 305 for 6 sets

Amrap

Tough day gym was closed for deer hunting so had to do the lifting at home then worked 11-10 so not much of a lifting day today.

row 500@1:45

rest :90

x4-8

Did this Friday knowing that the gym was probably going to be closed. All 8 sets done felt really good.

10 min machine

warmup done

A. Squat clean 15 singles @300

All done felt really good setup my hips are still a touch high but pull felt strong and core felt stable getting under these. Leg strength standing up felt fairly easy actually.

B. Front squat 6×5 @285

This is nasty i got it done but damn I’m smoked after this.

Every :45 sec for 20 rounds

-2bmu

-4wb @30

-6 drag rope du

I didn’t get to hit this today

3rounds

5 snatch warmup

30 sec twisted cross

5 side lying overhead reach

single kb tall kneeling get up (love this for stability

Warmup done

A. Power snatch+squat snatch 6-8 sets

Worked up to 195 pretty happy with this i think my pr power is 205. Seems like power snatching before snatching really helps me use my hips and make speed. Seems to me my snatches go much better with power snatching before

B. Zombie Squat 5×5 @205 2 sec pause at bottom x5

This was nasty

Every 20 sec for 3min

-3dl @225

-3bfb

rest 3min

x4

Finished this all i was absolutly dead by the last set but got it done. Really happy with that

+

10 min ab @300

done

pm

7rft

7 thrusters @135

7T2b

rest 5

7 rft

4 c&j @135

6 hspu

rest 5

14 rounds for time

2 dl @135

4C2B

All done didn’t get a time for the first one second one was 5:48 and last one was 4:12

Overall felt pretty good the second workout was really fun the last 2 rounds my arms were really feeling it.