1k row @1:48          3:36.6     3:36.0

rest :60

1k row @1:46          3:31.7      3:32.6

rest :60

1k row @1:44          3:28.2      3:28.1

rest 3 min

x2

Overall this felt pretty good and paces were pretty consistent 

For time

80′ db lunge

into

15-12-9

db c+j @70

db box step overs

t2b

into

80′ lunge

time was low so i ended up just doing 15-12-9 of clean and jerk and ghd situps cause the bars were all being used. Db felt pretty comfortable ill have to hit it for real this coming week. 

30-20-10

c2b

alt db snatch

hspu

db s2oh

Moved steady and for quality throughout. defiantly felt the db stuff after the heavy db from the morning playing around with he 70. c2b and hspu are feeling better in workouts. 

Row 4k @34spm

x2

-15:46.6 @34spm felt pretty solid 

-15:40.7 @34spm went solid 

+

For time

-40 rmu

-80 cal row

-120 wb

16:04 honestly pretty disappointed in this workout for me just didn’t have a lot of push. rmu were in sets 4’s and 3’s which is good thats getting better. wb were in sets of 12’s and finished on the row. Little tired and a long day but am happy with the muscle up progress.

Front squat 5×5 @285

Done but damn felt heavy today 

Squat clean cluster 1.1.1    4×5 sets

245-255-275-285 felt pretty happy with this 

10 sets

-3 squat cleans @225

-10 bfb

rest :60

:55-:54-:53-:53-:53-:52-:52-:52-:51-:49

pm

60 min amrap

30 cal row

45 du

30 cal bike

40 box jump and step down

row 30 cal

30 kb swings

30 cal bike

30 v-ups

done i complety lost track of the amount but it felt good to move that long just consistent. 

Clean grip rdl

All done at 295 for 5 reps defiantly felt these in the hammies and back 

-2min amrap

20 cal bike

max du in remaining time

2 min amrap

18 cal row

max burpees over rower in remaining

16 cal ski

max db thrusters in remaining

105 du, 22 burpees over rower, 18 thrusters total 

For time peice

7:08 absolutely sent it and died. should have gone harder on the bike in the first set to get more du. overall happy though

Row 1k @1:50

rest 2:00

increase pace 2 sec until failure

Made it to 1:42 called it quits for the day ran out of time 

Hang power snatch 3×3 goal 185

All 3 sets done at 185 missed the last rep of the last set but pull and speed felt good. 

Squat clean+hang squat clean+3 fs @280+

Done this was a grind. Like previous videos really focusing on keeping that chest up. Leg strength feels pretty damn good though

Front squat 3-2-1-3-2-1

300-315-325-310-320-330 felt pretty solid 

Every :30 for 40 sets

-3 drag rope du

-2wb @30

-1 bmu

All 40 sets done ub :22-:26 time frame each round with some transitions it went pretty well 

3 sets

15 db reverse flys

12 db seated snatch

30 sec bottom hold fs

done 

10 min machine

+

3 rounds

10 kb arching rows

10 snow angels

10 alt prone scorpions

A. Power clean +6fs work up to heavy complex

245-255-265-275

B. 6 complexes (1sn+1hsn+1sb)

C. Front squat 6×6 @95%of a. (260)

Done focus was keeping the chest high

165-175-185-185-195 miss-185 

Struggled some with the hang squat snatch hands are alittle torn up was kind of being a baby. snatch felt easy and snatch balance went better staying back. 

2 sets

21-15-9

DL @225

BFB

Rest 5min

5:03

5:25

Overall respiration was really high. DL felt fairly easy tried to keep the burpees at a consistent pace but idk what happens my hr and respiration just gets so high with this combo. 

5 min machine

4 rounds

10 lat pullovers

1-2 hips to rings

10 banded muscle up transitions

+

30 rmu in sets of 3 focus on falling back

all ub falling back was allitle struggle with timing but could defiantly tell i had more momentum 

22emom

-40 sec row @1:50 34 spm

-12 c2b

All ub finally lets go 

22emom

-40 sec bike @350+

-6-8 shspu

Done all ub all sets 6-7 reps 

+

15 min row @300

done 

Pm

Row 5k @2:00          19:50 (33spm)

rest 3

row 3k @1:55           11:33.5 (34spm)

rest 2 min

row 1k @1:50            3:39.1 (34spm)

rest 10

300 cal bike

every 2 min

10 kb swings

done 25:40 all kb swings ub. kept at about 60-64 rpm. 

Warmup

5-10 min machine

+

2rounds

20 flute bridge 2 sec hold

+

3 rounds

3 goblet squats +3 sec hold+ max vert jump

10 front to back lunges

10 sec max tru form run

A. Squat clean 10 singles @300

1 miss felt pretty good overall leg drive up was good have to be focused about getting fully extended at the top.

B. Hang squat clean 3×3 heavy

245-255-265 felt good pretty heavy 

C. Front squat 6 reps 2sec pause at reps 2 and 5 x4

235-235-245-250

3 min amrap

-3 squat snatch @185

-12 bfb

rest :90

x3

1+3+1-   1+3+1    1+3+2

Got beat up by this one pretty bad. snatches were slow wanted to hit one every 10 sec but couldn’t do it. legs fatigued quickly and pull went some. Pretty eye opening workout and very humbling. 

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