Power Snatch +

Warm-up:

Run around the block

dynamic stretches

then

3 Rounds of:

L-hang pull to inverted hang, 3-5 reps

ring dips, 5 - 5 - 3

burgener warm-up, 1 set

I. Power Snatch 3 x 6 , touch n' go

95 - 115 - 105 - 95 x 3 sets

II. 3 Rounds for time of:

#75 , Snatches, 15 reps

15, Wallball shots

11:03

"Annie"

Weighted Chin-ups

Warm-up:

Jump rope 1 song

dynamic stretches

then

3rounds of:

a. glute-ham raise, 5 reps

b. parallete handstand push-ups, 3-5 reps

c. ice cream makers, 5 reps

I. "Annie" = 8:58 compare 7/4 = 8:55

So my time was slower by 3 seconds, but I felt like my range of motion on the sit-ups this time was much greater and consistent. Also I felt more relaxed during the workout this time around and my breathing was much more controlled as a result of that possibly. Overall I'm satisfied.

II. Weighted Chin-ups: 1 rep x 7 sets

36 - 55 - 70 - 91 - 106 x 3 sets

Front Squats +

Warm-up:

Jump Rope

Dynamic Stretches

then

3Rounds of:

10 reverse lunges, with barbell in front rack

10 butterfly pull-ups

Gymnastics bridge hold, ten breaths

10 V-ups

: -) good warm-up !

I. Front Squats 5 x 5

115 - 155 - 195 - 195(3) - 195(3)

II. 3 Rounds for time of:

#90 Sandbag healthlifts, 20 reps

30 Box jumps, 24 inches

11:06

III. 20seconds on/15seconds off , max sets of:

Hollow Rocks = 5 sets

"Coe"

Warm-up:

Jump Rope, 2-3 minutes

dynamic stretches



3 Rounds of:

glute ham raises - assisted , 5 reps

L pull-up negatives, 3 - 5 reps

ring support, 15 - 20 seconds



I. "Coe"

10 Rounds for time of:

#95, Thrusters, 10 reps

10 Ring push-ups, turn rings out at the top



29:34



II. 30 wall slides

Power Clean and Jerk +

Pisarenko

Warm-up:

Run around the block

Dynamic stretches

then

3 rounds of:

a. 3 position power clean each followed by a split jerk

b. L-hang pull to inverted hang , 3 reps

c. planche push-ups, 5 reps

I. Power Clean & Split Jerk 3 x 6 sets

95 - 115 - 135 x 4 sets


touch and go at the floor, reset at the hip, alternate legs on the split jerks



II. 3 Round for time of:

5 muscle-ups
#115 Overhead Squat, 10 reps
20 V-ups

16:10



The overhead squats felt heavy. had to partition dem.

"ADAMBROWN"

Warm-up:
Dynamic Stretches

5 Rounds of:
3r/3l, Single legged squat - deck
Front lever rows- tuck , 5 reps
Headstand Push-ups, 3 reps

"ADAMBROWN" (Scaled)

Two rounds for time of:
#205, Healthlifts, 24 reps
24 Box Jumps, 24"
24 Wallballs, #20
#143, Bench Press, 24 reps
24 Box Jumps, 24"
24 Wallballs, #20
#95, Cleans, 24 reps

51:32

Overhead Squats +

Bruce Lee performing the body lever

Warm-up:

Run 1/4 mile
dynamic stretches

3 Rounds
pistols 5r/5l
body levers 3-5 reps
ring push-ups 5 reps


I. Overhead Squats 5 x 5
90 - 135 - 160 x 3 sets PR ! Next time 165.


II. 3 Rounds
50 double unders
25 wall-balls
11:48

I wasted a lot of time fondling with the itouch. note to self, next time don't wear an itouch while doing doble-unders. I go 5 wallballs and brief pause.

"SQT"

Warm-up:

Jump Rope (1 song )

Stretches

3 Rounds

Planche Push-ups Paralletes feet on box , 3-5 reps

Glute Ham Raises assisted, 6 reps

Butterfly Pull-ups, 7 reps

"SQT"

3 Rounds for time of:

95 pound, Power Snatch, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice.

7:44

II. 3 minute max pull-up test, on monkey bar gym off the hoop = 25 reps

III. Hollow Rocks : 15 seconds work/ 15 seconds rest x 10 sets , I failed on the last 2 or 3.

German Hang Pull

Front Lever Pulls - Half

Snatch Practice Singles + Metcon Cookie

I. Warm-up
Run 400m + Dynamic Stretches
3 Rounds
a. Front lever pulls - half x 3 reps
b. pwr snatch + overhead squat + hang snatch + snatch 65-85-95
c. German hang pulls x 3 reps

II. Snatch 1 x 8 sets
140 - 150 - [ 155(x) - 155(x) - 155 - 155 - 155 - 155 - 155(x) - 155(x) ]


III. 10 minutes as many rounds as possible:
#115, Clean , 6 reps
12 Pull-ups
24 Double-unders

4 Rounds + 6 cleans

20 minute effort

I. Warm-up:

5 Rounds of:

3 ring dips, turned rings out

6 goodmornings, bar

10 seconds, Front Lever tuck hold


II. 20 minutes as many rounds as possible:

155 pound, Back Squats, 7 reps

40 pound. dumbbell Overhead Lunges, 10 steps, right hand

7 Burpees

40 pound, dumbbell Overhead Lunges, 10 steps, left hand


V + 7 Back Squats


Started the first round with 175 pounds on the back squat , but thereafter dropped down to 155. It was just too heavy for today, after a few hip heavy days in the past week.

Front Squats

I. Front Squats 5 x 5

115 - 150 - 190 x 3 sets Success !! Next time #195 . compare: 8/29

II. 3 Rounds for time of:

#135, Thrusters, 5 reps

#35, Weighted Pull-ups, 10 reps

9:07

Pull-ups were heavely partitioned. Tuff !

III. Hollow Rocks, 15 seconds work/ 15 seconds rest x 8 sets Finished all sets .

"Isabel"

I. Warm-up

4 Rounds of:
a. Power Snatch 3 + Hang Power Snatch 3 + Squat Snatch 3
b. Planche Pause, feet on box, 5 reps
c. L pull-ups, 3 reps

II. "Isabel"
For time:
105 pound, Squat Snatch, 30 reps
11:45

Wasn't going for a PR today, tried not to get sloppy. And boy I still feel the after effects of the "Inman Mile".


III. Hollow Rocks
20 work/ 15 rest x 7 sets

could not do 20 full seconds towards the end.

"Clean & Jerk" + MetCon Cookie

I. Clean & Jerk 3x6sets

135 - 145 - 155 - 160 - 165 - 165

II. 3 Rounds

95 pound, Overhead Squats , 15 reps

25 Knees-to-Elbows

1 Mile Carry

185 pound , 1 mile carry = ~1:03:10

Long And Heavy ! I allowed myself to rest the bar on the ground, but then had to reclean the bar everytime. I must've done about 15-20 power cleans in there. This one was tuff. Talk about a test of spirit.

Snatch Balance +

I. Snatch Balance 1 x 7 sets

135 - 145 - 150 - 155 - 160 - 165 - 170

II. 10 minutes As many rounds as possible :

30 Push-ups

95 pound, Power Snatch, 21 reps

= 2 Rounds + 9 Power Snatches

III. Front Lever Tuck Holds 10seconds x 7 sets

"Roy"

"Roy"

For Time;
5 Rounds

225 pound, Deadlift, 15 reps

20 Box Jumps, 25.5 inch box

25 Pull-ups


39:50

Snatch Practice + Cookie 9/7/10

I. Snatch 3 x 6 sets

88-98-108-118-128-139

II. For time:

3 Rounds

Run around da block >400m

25 Burpees

10:01

"Angie"

"Angie"

100 pull-ups

100 push-ups

100 situps, unanchored

100 squats

18:01 PR , Yeah !!! last PR: 11/23/9 = 18:59

Heavy Lift +

I. Healthlifts 5x5

185-245-285 x 3 sets

Success ! Next time 3 sets at 290.

II. "Cookie"

5 Rounds or 10 mins as many rounds as possible. whichever comes first.

135 pound , Clean, 3 reps

4 Handstand Push-ups, on top of #35 + #25 plates

4:50

III. 100 yard, power wheel wheelbarrow walk

3:45

"Amanda" (Scaled)

"Amanda" (Scaled)

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

95 pound, Squat snatch

7:10