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

5 min bike @300

+

3 rounds

5 snatch warmups

10 cross thoracic bridge ( these are great)

5 min bike @325

squat clean singles @285+   No misses worked up to 300 felt good

Squat snatch at below knee height- felt solid speed under bar was solid.

3 front squats (3sec pause at first rep) x4     Worked up to 315 really happy with this being my max at test week was 335. Pr coming soon for sure.

Push jerk 2.2 x4 worked to 215 still struggle with the movement and locking that rep out at the top.

for time

100 wb

100 c2b

100 pistols

100 alt db snatch

All honesty was not able to hit this just ran out of time and been very busy at work.

warmup

30 sec on

30 sec off

x12

aggressive this was good 6 rounds above 75+ rpm

+

3 rounds

10 Towell kips to rings

1-2 hips to rings

2 rmu

AB 2 min @70rpm

rest 1 min x4

felt great really focused and kept all rpms at 70 really happy with this

rest 5

Row 600 @1:44

rest 1m x4

all times 2:04.7-2:05.2

really happy with this

rest 5

10 min Amrap

10 alt box step overs @50’s

2 squat snatch @155

9 cal bike

5 full rounds

legs burned bad on this need to be alittle more confident and just snatch the second rep right away

pm

pec smash

feet elevated bridge

20 alt bridge unders

all good there think the pec smashing is really helping the shoulders

6-8 prone shoulder cars

6-8 1-2 kneeling band scap retractions

10 alt wall forearm plank ext rotations

Ext rotations were a deep burn and I love the kneeling scap pulls I really feel them

5×10-12 hing rows

30 sec Planche lean

still alittle tough with the wrists been working on smashing my forearms in my free time.

3×12 wght pistol band around knee

these are getting easier makes me really happy!!

10 min warmup

row 60

10 glute bridges with db

5 deficit snatch

5 muscle snatches

A. Squat snatch 10×2 @195

sloppy to many misses. 4 misses total felt slow definitely working Sunday for 9 hours could tell I was tired and alittle worn out

B. Back squat 5×5 @315

These felt good

C1. Banded bench press 1-2 @155 x3

C2. 20 ring dips AFAP x3

good combination definitely felt the pecs on the dips

pm

22 ring muscle ups in sets of 2

– felt ok turnover was kind of slow I uploaded the video to YouTube

22 emom

odd- 10 c2b

even- 10 hspu

all ub except last round of c2b

+

3 rounds

6 c+j @135

12 cal bike

18 T2b

8:14 pretty smoked at this point. T2b went 12-6, c&j went 6,4-2,4-2