Warmup- 15 min machine- run, ski,row

A. Hang squat clean 3×3- worked up to 265 felt solid

snatch complex- 6 sets working up to 185. Overall happy with that no misses and pull felt strong.

10x500m row every 3 min

First 5 were 1:39 last 5 were 1:40-1:42. Defiantly ran out of gas at the end.

For time

21 squat cleans@135

42 cal ski

21 ohs@135

Felt good 6:13 total cleans went 12-4-3-2 should have held on longer the second set, ohs went 15-6. Pretty happy with the finish after the ski erg.

C1. elevated split squats

C2. hip ext.

Like this combo feels like my range of motion on in my hips are improving.

Warmup

3 sets

1-2 banded levers

30 sec hollow hold

1-2 hips to rings

30 sec Superman hold

1-2 muscle up trans

10 alt pencils

20 min Amrap

20 alt db snatch

1:20 bike

10 single arm pp

1:20 bike

25’ hs walk

5 rounds+20 db snactb :30 sec bike

felt pretty solid all hs ub and db snatch and pp ub.

20 min Amrap

20 db thrusters

40 burpees

60 cal row

200 du

2 full+14 thrusters

hr was pretty high throughout the du. Burpees were smooth

10 min ab increase 2m

3 rounds

5 single leg box jumps

60 sec running in place

10 kb squats with band

all went good

A. Squat clean 3@70% 4-6 2 min rest

215 for 5 sets worked getting hips lower In the start

B. Front squats 3 reps every 2min @275 x4.  Felt pretty heavy but went good keep positions solid.

c. Btn press @75, these get better each week and really seem to help with my hspu strength.

Ab 10 sec @100% effort x6 rest 1:50

max watt 1977!! All above 1750 really happy about this. Power output was great

pm

4 sets

row 500 @1:55

15 c2b

15 hspu

3:08, 2:56, 3:06, 3:04

all sets ub really happy with this

4 sets

ab 2 min @275

15 t2b

15 burpees

3:19, 3:20, 3:20, 3:21,

all ub happy with the capacity the t2b are coming along

4 sets

run 400

2-4 ring muscle ups

12 ps @75

ended up doing 1-2 muscle ups the lats really went after the first 2 intervals.

Warmup

4 rounds

3 shoulder cars

10 pvc shoulder ext

2 Min bike increase pace

ab 2 min @375 rest 2

this went well power felt good to stay there and hr was under control

row 500 @1:40 x6 rest 2min

keep all paces there it was hard but went well

10 min Amrap

4 db c+j @50

12 lateral bjo

15 wb

6 full+4 db c+j

went pretty good hard rate was high on the bjo

pm

5 side lying plate reaches

3 tall kneeling cars

30 sec lat stretch

10 db kb ohs

single arm landmine press in squat

Planche lean

tuck front lever hold

single arm farmers carry

all the lat work feels good my shoulders are starting to not ache at all. Single landmine press in the squat is still hard. Keeping chest upright seems to be the tough part

Warmup

3 rounds

10 crossbody rdl

10 kb around the worlds

30 second soreson stretch

all went well

A. Squat snatch @80% 10 singles rest 2btwn- 1 miss @185 but everything else felt solid. Focus was finishing the pull.

B. Back squat 6-8 reps (3sec eccentric)

all done @265. Lots of time under tension definitely felt this all day.

C1. Pushpress 6-8 reps

C2. 100 du AFAP

push press 8 reps @185 and du all under 1:00. Both felt pretty solid.

PM

20 emom

odd-7 c2b

even-7 hspu

both movements are ub c2b felt alittle lack of pull last 2 sets. Hspu felt good throughout.

20 emom

odd-7 t2b

even-1-2 ring muscle ups

all t2b ub. Did 2 ring muscle ups for 8 sets total. Focused really finishing with the lats  and pulling myself through. T2b are starting to feel better.

20 emom

m1- 18 cal row

m2- 16 cal bike

m3- 12 bfb

this was a real challenge. Bike become hard to generate power and hr throughout was fairly high. Got all within time cap so proud of that.

Warmup

15 minute machine- alt between row and bike

A. Squat snatch knee high @60%

felt solid and no misses 6 sets total at 140

B. 2 clean pulls+1 squat clean @215- felt very good focused on lower set hips and overall went well

C. Gurr

8 rounds for time

5 rope climbs

11 ohs

3 dl @365

34:22 total time. Lots of pulling 6 rounds of dl ub. Broke up ohs 8/3 each time. Lats and shoulders were fatigued. Fun workout for a great purpose.

Warmup

3x

1-2 banded levers

30 sec hollow hold

1-2 hips to rings

30 sec Superman

1-2 muscle up trans

10 alt pencils

this complex felt good the hollow hold got fatigued but everything felt solid

AB 10 min @300 watts x3 rest 3

keep consistent throughout and felt solid. Focused stayed throughout

row 10 min @1:58 pace x3 rest 3 btwn

this also felt solid focus was good and breathing was under control

for quality 21-15-9

thrustwrs @95

lateral box jumps

cal bike

felt smooth  and just moved steady throughout

Warmup

shoulder cars- felt good love this drill

pvc shoulder extension- felt good

2 Min AB- I’m goina get great at this bike

3 sets

banded levers

hollow hold

hips to rings

superman hold

muscle up transitions

pencil rolls

all felt pretty good. Hollow hold is kind of weak for me.

1 k row @85% x2- 3:35-3:32 this felt ok

ab 7 min @300-350 x2- this went well 93 cals both time. Legs felt full some but hr felt good.

8 Amrap

10 Alt db snatch

10 lateral burpees

30 du

6 rounds felt solid tried to move consistently and du were ub.

Pm shoulder and core

everything went good star planks are very hard outside hip was Really firing.

1 rm power snatch- 205lb felt pretty good pull and speed under bar felt good

c+j- 295 felt really good. Got alittle forward on the clean but jerk felt great and stable.

30 Amrap

100 cal row

15 box jumps

15 burpees

4 full rounds+5 cal row. Workout felt good row time started at 5:00 then faded to 5:35-5:45. Box jumps and burpees stayed consistent and breathing stayed pretty solid throughout.

1 rm push jerk-270 felt pretty strong stopped didn’t want to get over extended in the back

1rm ohs- 250, this was ok left shoulder still wants to internally rotate some.

10 beat kips on rings-

3×10 lat development push-ups-

20 emom

odd-1-2 muscle ups

even- 8-10

this emom went really good. 2 muscle ups each minute, hspu also felt solid I was really happy with this effort.

+

10 emom

odd- 8-10 t2b

even- 18 cal row

This was hard hr off the tower right into the t2b made for alittle struggle.