Snatch Balance 3 x 7

I. Snatch Balance 3 x 7

60kg - 65kg - 70 kg - 72.5 - 75kg - 77.5kg (1) - 70 kg

II. 9 - 6 - 3 reps of:

60 kg Thrusters

Muscle-ups

"Helton"

In Memory of U.S. Airforce Security Forces 1st Lt. Joseph D. Helton, 24.

"Helton"

3 Rounds for time of:

Run 800 meters (2 laps around da block)

35 pound Fat Dumbbell Squat Cleans, 30 reps

30 Burpees

HOOAH !

"Severin"

"Severin"

50 Pull-ups , monkey bar gym
100 Push-ups
10 Small Laps at Sunset Park

42:00

Front Squats

I. Front Squats 5 x 5
115 - 155 - 195 (5) - 195 (5) - 195 (4)

II. 15-12-9
95, Thrusters
Pull-ups

"Linda" aka The three bars of death

Warm-up:

3 Rounds

-#88 9 Deadlifts + 6 Hang Pwr Cleans + 3 Front Squat

- Breakdancers 3 r / 3l

-1 arm pull-up holds

"Linda"

10-9-8-7-6-5...1

#183 Deadlifts

#155 Bench Press

#88 Cleans

32:59

Split Jerks

Marcin Dolega, 226 kilo

I. Warm-up

3 Rounds of:

3 cobra bends/3 let downs

ice-cream makers 5

german hang 5-8 seconds

II. Split Jerks 2 x 6

155-165-170-175-180-185

III. Halting Clean Deadlifts 3 x 5

185-195-200-205-215

IV. "Death by Pull-ups " (strict pull-ups)

-do one more pull-up every minute on the minute.

= 9 minutes

Barbell Complex Met-con

This exercise does Magic !

I. Warm-up:

3 Rounds

Gymnastics Bridge, 10 breaths

5 Pull-ups , bw-20lb-30lb

Windshield wipers-Supine, 5r/5l

II. 20 min AMRAP

#95, Thrusters, 5 reps

#95 , Hang Power Clean , 7 reps

#95 , SDLHP , 9 reps

7 Rounds + 2 SDLHPs

I messed up, officially it's 10 SDLHPs not 9.

Overhead Squat Workout

Marcin Dolega

I. Warm-up:

3 Rounds

German Hang Hold, 5 seconds

Front Tuck Lever, 5-8 seconds

Pistol Squats, 5 r / 5l

II. #135, Overhead Squats, 3 x 10 sets

60-90 seconds rest

III. 3 Rounds of:

#88 Front Squats , 10 reps

15 V-ups

20 Box Jumps , 24"

Sub 10 min.

"Test 3"

"Test 3"

Squats , 20 seconds on/ 10 seconds off x 8 Rounds

Max reps of Muscle-ups in 4 minutes

The score is the round with least number of squats x number of muscle-ups.

21 Squats x 13 muscle-ups = 273

I'm happy with the squats, I've met my goal. But my muscle-up score was unsatisfactory today. I lost focus on those a little today. I have a cold today, so my airways were on fire after those squats. That kind of distracted me a little. Oh and I did it on the plastic rings, wood are much better !! I should've practiced the technique I was working on previously instead of thinking butterfly. keeping the hips flexed and close to the ring upon descent. work on it !

Warm-up

3 Rounds of

Side Press 3r/3l , worked up to 40 pound

Fulcrum Seat/ Assisted L-extension , 10seconds/5 reps

butterfly kip on rings, 5-8 reps

Snatch Practice

I. Warm-up

3 Rounds of:

-Pwr Snatch + Oh Squat - Hang Snatch - Snatch

-Wheel Rollouts, 5 reps

-Ring Dips, 5 reps

II. High-Hang Snatch 3 x 5

65-88-95 x 3 sets

III. Snatch Halting Deadlifts

95-135-165 x 3 sets

IV. 15 - 12 -9

#45, Turkish Get-ups, alternating arms

#45, Sotts Press

>15 minutes.

Metabolic Conditioning Day ( Long Effort )

For Time

5 Rounds of:

50 Jump Touches, 18" above reach

40 squats

30 sit-ups

20 push-ups

10 pull-ups

33: 20 ish

Front Squats +

Warm- up
3 Rounds of:
a. duck walk
b. pull to inverted hang, 5
c. presses to handstand, 3 reps


Front Squats
115(5) - 155 (5) - 195 (3) x 2 sets - 195 (2)

:( So it wasn't a PR day today. Hips were super sore still from the 400 m lunge workout from Wed. Also I was battling a cold of some sort, and was feeling a little under the weather.

21-18-15-12..-3

#55 Sandbag High pulls , working on that kung fu grip.
#75 Barbell Jerks

10 minute time cap amrap
= got to the round of 12, and finished 12 highpulls.

400 meter Walking Lunge

Warm-up:

3 Rounds of:

-Single Leg Hops, half the length of the basketball court each leg

-L-sit, on the floor, 30 seconds (10 x 3)

- Single arm hangs of the tree branch, with little assistance, 10 seconds per arm (5 x 2)

I. 400 meter walking lunge = 12:49 PR !!

II. 21-18-15-.. 3

Strict Pull-ups

Handstand Push-ups

20 minute time cap= got to 12 pullups and 6 handstand pushups

Clean & Jerk Workout +

Warm-up:

3 Rounds

#88 Power Clean/front squat - Hang Clean - Clean , each followed by a split jerk

Front Lever Pulls, 5 reps

Headstand Press, 5 reps

I. Clean & Jerk 1 x 6 sets

185 - 190 - 195 x 4 sets

II. 30 - 20 - 10

Burpees

Box Jumps, 24"

Toes to bar

10:20

MetCon

I. Warm-up

a. Jump Rope 2-3 minutes

b. Dynamic Stretches

c. 3 Rounds of:

- Cast Wall Walks, 3 reps

- 5 Box Jumps, 33" - 36" - 39"

- Butterfly Pull-ups, 6-8 reps

- Good Mornings, Olympic Style, 10 reps, #45 - #65 x 2 sets



II. 3 Rounds for time of:

5 Rope Climbs, 15-20 feet

21 Ring Dips

50 Squats , with resistance band below knees



21:40 PR ! compare: 12/28/9 , 37:08

Overhead Squats +

Warm-up:

Run around the block

Stretches

3 Rounds

a. #45 Overhead Squats, 5-8 reps

b. German Hang Pulls, 3 reps

c. Ice Cream Makers, 3-5 reps

I. Overhead Squats 5 x 5

100 - 135 - 165(5) - 165(4) - 165(5) Good ! Next time 170

II. #25, Sled Sprints, 40 yards x 6

total time = 7:40

rest time between sprints was about a minute, next time try #35 and still get under 10 minutes.

II. Hollow Rocks, 20s on/ 15 s off x max sets

8 rounds , try to get 9 then decrease the rest interval

"Nate"

Warm-up:

Run ~400meter

Dynamic Stretches

3Rounds

a. Broad Jumps, the width of the basketball court

b. Planche Push-ups

c. Body levers

I. "Nate"

20 Minutes as many rounds as possible of :

a. 2 Muscle-ups

b. 4 Handstant Push-ups

c. #70 Kettlebell Swings, 8 reps

12 Rounds PR ! Compare: 11 Rounds

II. Middle body tension drills